Confessions of a Bikini Pro

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TAMARA HADDAD RETURNS Oct 01, 2020

Show notes

In this week's episode, Celeste Rains-Turk reintroduces Tamara Haddad, a previous guest from the beginning of her podcast who has since retired from the IFBB division. While she may be retired from competing, Tamara is still well-known for her excellent posing coaching and active in supporting other competitors. To Begin, Tamara opens up to Celeste about her last show, the Arnold Classic Australia, in 2017. She admits to post-show months of rebounding, feeling depressed, and unmotivated. Tamara explains how her biggest struggle was learning how to balance fitness as a lifestyle instead of a competition. She states it took approximately 9 months to get back into shape and how the slow and steady approach gave her the lifestyle shape she always dreamed of having. Tamara is thankful to have had the chance to compete at The Arnold and Olympia and uses her experiences to coach other competitors to these elite stages. Tamara explains how the hardest part about overcoming post-competing blues is the mental changes and lifestyle adaptations. Tamara tells Celeste how she used to believe you couldn't take rest days, and now realizes that taking rest days allows for muscles to heal, bones to repair, and mind recovery. Tamara no longer has food guilt and chooses to eat three fuller meals instead of five portion-controlled meals. Tamara and Celeste discuss the heavy and often disregarded topic of addiction in the bodybuilding sport. Tamara admits she was addicted to competing, Adderall, Xanax, and sex which reared its ugly head after retiring. Tamara decided to cleanse her body, mind, and soul and admits to having a predisposition to extreme addictive characteristics. She started her recovery by doing a 90-day commitment, sun healing, and focusing on spiritual growth. While Tamara was afraid of her true self without the title of IFBB pro champion, she worked with God to release those stigmas. Tamara happily expresses she is now three months clean of prescription substances! Celeste and Tamara open up about the breakup from her fiancé and how she was struggled with intimacy with partners since. In addition to healing herself, she admits to Celeste how she avoided masturbation to build up her "spiritual soul" She states since her 90 day commitment cleanse, she is now able to have a sexual relationship with a partner and raise her vibrations/energy. Tamara states how online competitions is "the future of bodybuilding". She praises the division for transforming to an online stage and is pleasantly surprised how successful the first one was in July. In the future, she is hoping the Top 10 gets more prize money to help boost audience participation and reimburse competitors for their hard work. Finally, Tamara gives viewers advice to competitors who feel addicted to the identity of the sport. Tamara's honesty and open conversations provide an episode you do not want to miss! Connect with Tamara Here: www.instagram.com/tamarahaddad7/ Connect with Celeste Here: www.instagram.com/celestial_fit/ TIME STAMPS: [3:24] Life and Goals after retiring from the IFBB division [8:52] Learning to step away from the extremes of competing [16:56] Tamara's spirituality, addiction to prescription drugs, and healing. [23:24] Staying abstinent/avoiding masturbation/raising your vibrations [35:21] Tamara discusses her opinion on online competitions [46:56 ] Advice to competitors who feel addicted to the sport

ANNETTE MOUNTFORD Sep 25, 2020

Show notes

In this episode Celeste speaks with Annette Mountford, an IFBB Bikini Pro who is also a pole dancing instructor, personal trainer, and posing coach who also helps women tap into their own inner strength, and who found and fell in love with bodybuilding after getting sober alongside her husband. As always, Celeste starts off the episode by asking Annette about her pre stage ritual and Annette shares her belief in the power of mantras, a technique she also likes to teach her posing clients. Annette also shares her thoughts on breath work and how she talks to her clients about the moments right before stage, how to channel their true source energy and nerves, and how to use them to positively impact their performance instead of viewing them as a negative. From there, Celeste and Annette discuss visualization, and how visualizing every step of the process, not just the end result one desires, will help improve one's overall performance. Celeste and Annette share many valuable tips when it comes to mindset and how girls can best prepare themselves before stage, even with the minute details, for example, getting familiar with as much of the event environment as possible. After discussing how Annette prepares her posing clients for stage, Celeste asks Annette about how much she practices her own personal routine. Next, Annette talks about her posing business, A Team, the organic beginning it had and talks about the impacts and affects she has been working through amidst the Covid-19 situation. Celeste then asks Annette if there are any pet peeves she has when it comes to posing and Annette explains why certain shoes could cause more harm than good. After sharing her insight on posing shoes, Annette talks about her background in pole dancing how that has influenced or helped her posing. Switching gears from talking all things posing and stage presence, the women talk about body work and Annette expresses that she feels it has made a difference in her physique. Annette shares insight on the concept of giving back to your body and what that has looked like for her over the years throughout her competing journey. She talks about the toll training takes on one's body and why it is so important to take the time to give our bodies extra care. Annette shares an experience she had while traveling with her sponsor, Magnum, before earning her pro card and relates it back to her point of the importance of giving back to her body. From there, Celeste asks Annette about her experiences self-coaching and what made her decide to take the leap from having being coached to then coaching herself. Celeste asks Annette about any roadblocks she experienced while coaching herself and the strategies she took to approach and overcome those obstacles. Annette opens up and shares more about her and her husbands background on their struggles with addiction and how their experiences at the Van Pro Show expo in 2015 was really the catalyst for them deciding to take charge of their health and get sober. She shares her husbands struggles with Type 2 diabetes and how one of his doctors visits was one of a series of "wake up" moments to the harm that they were causing their bodies. Celeste then asks Annette to open up about her addictions and how they manifested in her life. Annette talks about growing up in Calgary, the lifestyle and social norms she and her husband were surrounded with, and how that led to their struggles with addiction. She recounts the memory of their fifth anniversary and how one "hiccup" of treating themselves to a bottle of wine with dinner led to years of relapse. Celeste asks Annette about the relapse and if her and her husband sought therapy or support groups during their second attempt to overcome addiction and stay healthy. Annette explains how her and her husband tackled their new lifestyle, what mistakes they made during their first attempt to get sober, and how they adapted their methods the second time around. Celeste talks with Annette about any feelings of guilt or struggles of feeling worthy of the success she achieved with her health given her past with addiction. From there Annette discusses how she started working with a coach and how the experience of prepping for and competing in her first show became a celebration of her and her husbands sobriety. Then, Annette shares her views and opinions on placings and expectations, walking us through her first national show and what she learned from that experience. The two women then discuss the topic of expectations, how bodybuilding should be a celebration, and the importance of always staying connected to your why. Next, the conversation transitions into the strategy involved in competing, touching on why certain competitors continue to compete in multiple shows despite already having certain qualifications. While discussing all things strategy, Celeste asks Annette to share an analogy she uses when it comes to various aspects of competing, both in prep and the improvement season. Annette shares her experiences with a negative post show rebound where she gained 35 pounds and what that taught her about her approach to nutrition and supplementation post show. Annette talks about the importance of understanding ones gut biome and how competitors should really be aware of and take care of it, especially when it comes to food sources they choose to eat post show. Celeste then transitions the conversation to Annette's past and asks her about her experiences with bullying and how that affected and influenced her to become the woman she is today. Annette talks about what it was like moving around a lot growing up and not having money to afford the same luxuries as her peers and the toll that took on her self-confidence. She talks about how she was able to challenge the limiting self beliefs she had developed from those experiences growing up and how she loves to help her posing clients overcome that obstacle in their own lives. Next, Celeste asks Annette more about her experiences of moving out at sixteen and the logistics of where she would stay and finding financial stability. Annette talks about how she fell into the party lifestyle, when she met her husband and when deciding to completely change their lives they came to find the beauty in their sobriety. She shares how that insight shifted her view and mindset on the vision she now has for A Team posing and decided what it is she really wants to teach her clients. Celeste and Annette share a moment to acknowledge one another for their each other's visions and their desire to help women in multiple aspects of life and on topics deeper than just surface level. Concluding the episode, Celeste asks Annette to share her best advice for first time competitors and girls on their road to pro. CONNECT WITH ANNETTE: PERSONAL IG: https://www.instagram.com/annette_corvette_ifbbpro/ POSING TEAM: https://www.instagram.com/a_team_posing CONNECT WITH CELESTE:IG: www.instagram.com/celestial_fit/ WEBSITE: www.celestial.fit Time Stamps: [2:05] Celeste asks Annette her pre stage ritual. [3:15] Annette shares advice from her pre stage routine that she also teaches her posing clients. [4:00] Celeste and Annette talk about breath work and nervousness before stepping on stage. [7:00] Celeste and Annette discuss the importance of visualization. [10:00] Annette shares some tips for what to do during athlete check ins or the night before the show to best familiarize yourself with the competition environment. [12:50] Celeste asks Annette how much she practices her personal posing routine. [14:30] Annette talks about the organic start to her posing business and how it has been impacted with COVID-19. [20:20] Celeste asks Annette to share some of her posing pet peeves. [24:00] Celeste asks about Annette's background in pole dancing and if that has helped her approach to posing. [25:20] Annette talks about the importance of body work and the difference it has made in her aesthetics. [28:30] Annette shares an experience she had with her sponsor Magnum and how that relates to her point of giving back to yourself & your body. [32:00] Celeste asks Annette about her experiences with coaches and Annette shares how she eventually became self-coached. [34:30] Celeste asks Annette about the typical prep roadblocks she expected to experience and how she approached them while coaching herself. [41:45] Celeste asks Annette to share her experiences with addiction and how it manifested in her life. [49:00] Celeste asks Annette if she and her husband sought therapy and support groups while working to overcome their addiction and stay healthy. [52:20] Annette shares if she ever doubted she belonged in the community or that she was worthy of the success she achieved with her health. [57:00] Annette talks about her feelings and opinions on placing and expectations, sharing her experiences of her first national show. [60:30] Celeste relates to Annette's experiences and elaborates on the importance of connecting to her why in terms of competing. [64:40] Celeste and Annette talk about strategy behind continuing to compete despite having particular qualifications. [69:00] Celeste asks Annette to share an analogy she relates to competing, in terms of during prep and the period post show. [73:30] Annette shares insight on her post show approach with nutrition and supplementation. [85:00] Celeste asks Annette about her childhood and her experiences with bullying, how that affected her and influenced her to become the woman she is today. [94:00] Celeste has Annette share more about her experiences of moving out at sixteen and how she figured out where to go and how to build up her finances. [98:00] Annette talks about the mindset work she does and how she applies that to the goals and visions she has for herself and her future. [103:00] Annette shares her best advice for new competitors and girls on their road to pro.

DR. BRITTNEY DAYNE Sep 18, 2020

Show notes

In this week's episode host Celeste Rains-Turk sits down with IFBB Bikini Professional, Wife, Pharmacist, Esthetician and business owner Brittney Dayne to discuss how she Reveals Her Truth in her own journey. With a history in ballet, Brittney finds being on stage to be a very natural experience. She shares how her knowledge in dance has helped her to recognize exactly what she needed to do in her own posing through how it feels and by paying attention to details. Even with all of this she stresses the importance of remembering that posing simply creates an illusion of how your body is "supposed to" look. She also discusses the importance of not falling victim to the comparison game and that photos on Instagram don't tell the whole story. As a world traveler, Brittney shares some of her most memorable trips, including an underwater hotel room in East Africa. She talks about how important it is to her and her husband to prioritize travel in their marriage. As both her and her husband are competitors, she shares how they time out trips so they can let the vacation serve it's purpose: reenergizing and recharging. Brittney talks a lot how her spiritual journey has helped her to recognize how things time out as God intends them to, whether that be receiving her pro card or starting a family. She shares how she and here husband struggle with infertility. After a failed round of IVF, Brittney heard the sermon she needed to hear on the importance of trusting God's timing. As a business owner, Brittney passionately talks about the natural skincare line she has developed called RYT Skincare, which stands for Reveal Your Truth. And although a big part of her brand is focused on the skincare, Brittney talks about another huge aspect which is Revealing Your Truth. For Brittney, this was sharing her journey of infertility and the depression that came from that. In revealing her truth she found a community of women who had been going through struggles similar to her own. As the episode draws to a close, Brittney gives her best advice to both first time competitors and those on their road to pro. Although different, both pieces of advice have a similar theme, one Brittney feels very passionate about and is excited to share with the world: Reveal You Truth. CONNECT WITH BRITTNEY: https://www.instagram.com/drbrit_fit/ LEARN ABOUT RYT SKINCARE: https://www.instagram.com/therytskincare/ https://www.therytskincare.com/ CONNECT WITH CELESTE: https://www.instagram.com/celestial_fit/ www.celestial.fit EPISODE TIME STAMPS [1:58] Pre Stage Rituals [3:44] Feedback from the Tampa Pro [5:15] Post Show Weight Gain [8:53] The Impotence of Giving your Coach time to get to know you [11:02] Adjusting physically and mentally to a hectic prep schedule [12:30] Giving yourself grace to rest when you need to [14:32] Competition Journey [18:17] Ballet Background and how it helps in posing [21:59] Showing up for yourself every chance that you get [24:42] Non-negotiables in her marriage [30:40] Travel recommendations [34:44] Prioritizing travel in her marriage [38:15] Differences between vacation life and day to day life [41:59] The decision to take time off from the stage [46:22] Having fun on the stage [48:57] Infertility journey [53:44] Choosing to discontinue fertility treatments and trusting God's timing [58:45] RYT Skincare [1:00:52] Overall Business Mission [1:04:10] Returning to the stage for mental and physical health [1:08:20] How to find RYT Skincare [1:11:17] Developing the RYT Skincare formula [1:15:04] Best advice for first time competitors and those on the road to pro

SHENESE CASE Sep 10, 2020

Show notes

In this week's episode, host Celeste Rains-Turk has the pleasure of interviewing IFBB Pro Shenese Case. Known for her killer glutes and high energy, Shenese has a passion for fitness and helping women achieve their goals. In addition to being a fitness coach, this Canadian bombshell is in prep for her Pro debut after winning her pro card at Vancouver Pro in 2019.

Shenese begins by acknowledging how hard she is working to achieve a better stage presence for her Pro Debut in September. She gives credit to Beyonce to obtain a more sassy and energetic stage presence. Shenese also mentions the importance of hiring a coach during this time to have "another set of eyes". Her coach focuses on every detail from "hair to toenails". Her coach emphasizes a good posing routine to show off her physique and how making posing a daily routine will help the stage become second-nature.

Celeste and Shenese speak about how she was able to self-coach to the national level Shenese explains how she was afraid to train upper body before hiring a coach because of the misconceptions of being too manly with big biceps and shoulders. She has also decreased lower body focused strength training such as quads/calves and increased upper body days to obtain the perfect balance of muscle.

For her pro debut, Shenese has now focused on bringing down her mid-section, facial expressions, and overall conditioning. During her off season, Shenese did not over indulge and enjoyed occasional cheat meals to keep her waist line down and manageable. Celeste and Shenese agree that there is more to life than "chicken, rice, and broccoli". Shenese now uses this approach while she coaches other women about meal timing, macros, and practicing moderation and portion sizes.

Celeste and Shenese also discuss the "why" of competing. Shenese reminisces about the insecure girl she used to be and how fitness gave her the confidence she always wanted. Shenese encourages viewers to support other women in the beginning of their fitness journeys. Celeste and Shenese believe that competing gave them the inner strength and discipline to have a sense of purpose in life.

Finally, Shenese gives credit to her daily rituals. She begins the day by meditating 10 minutes journaling, lighting a candle, and setting intentions for the day. Shenese never wants to be remembered as "the moody person" during prep and wants to represent sport in the best light. She states, "When you love what you do, it should be full of happiness." She has leaned on her friends and family during stressful times to include losing her Dad and going through a breakup during competition prep.

Shenese is a wonderful representation for the IFBB and has an undeniable energy!

CONNECT WITH SHENESE:www.instagram.com/shennxo_ifbbpro/ linktr.ee/Shenese CONNECT WITH CELESTE:www.instagram.com/celestial_fit/www.celestial.fit

EPISODE TIME STAMPS:

[1:32] Shenese shares her stage ritual

[4:01] Shenese discusses her love for her team/importance of posing and stage presence

[8:04] Differences between self-coaching and hiring a quality coach.

[10:32] Training split/favorite shoulder and glute exercises

[13:05] Feedback provided by judges for her Pro Debut

[15:36] Traveling for shows internationally/during pandemic

[20:23] Difference between prep and off-season diet/bringing your best package

[25:31] Shenese's "why" on competing/words of wisdom

[33:24] How Shenese stays inspired/motivated; Her day-to-day routine

[36:21] Keeping a positive attitude in prep, avoiding negative feelings

[41:37] Shenese opens up about heart break, losing her dad, moving during pandemic

[45:33] How being an IFBB Pro has aided her professional life

[50:25] How Shenese guides women to feel empowered/her coaching skills

[53:30] Shenese discusses her E-Book for better glute development

[55:56} Transitioning from cosmetology to fitness coaching

[58:27] Fear of post-season eating/being food focused

[1:05:33] Favorite meals/recipes/food freedom

[1:15:00] Shenese talks about her future plans, endorsements, brand deals

KIM SERMENO Sep 04, 2020

Show notes

In this episode, Celeste speaks with Kim Sermeno, a Salvadorian immigrant who learned English in three months, obtained US citizenship and her college degree in nutrition, and who is a soon to be gym owner who earned her pro card at North Americans in 2019. Celeste starts off the episode in her usual fashion by asking Kim about her pre stage ritual. From there, Kim shares with listeners how she got started in fitness and competing and what led her to pursue achieving her pro card. Kim shares that growing up she was always athletic, participating in various sports such as track, soccer, and softball. When she came to the United States she discovered the gym and it was then that she started the transition from being a runner to immersing herself in the world of weightlifting. After being asked by other gym goers if she was a competitor, Kim started researching the sport and decided to give it a try. Next, Kim talks about her experiences with her first two competitions being self coached and the approach she took to her nutrition. She then goes on to share how she started off competing in smaller shows to allow herself to manage her nerves and allow herself to get comfortable with the stage and the sport. Celeste asks Kim if her nerves have progressed as she's climbed through the ranks from amateur to pro, yet Kim shares how she believes her background in modeling helped her feel comfortable on stage. Since Kim jumped into competing without knowing a lot about what bodybuilding entailed, Celeste asks Kim if, looking back, there is anything she wishes she had known prior to starting in the NPC. Kim explains that her approach to nutrition has changed since she started, from being self-taught to now working with a coach who has her on a structured meal plan for competitions. Then, Kim gives listeners insight on how her approach to nutrition changes during the off season and she admits that she doesn't track macros or calories. She shares that she doesn't feel the need to count meticulously in her off seasons as this has become her lifestyle and she understands how to fuel her body properly regardless of her current "season." Kim and Celeste discuss the concept of treating the body like a treasure and how that translates to leading a healthy lifestyle. From there, Celeste transitions into Kim's competing career and asks how her approach has differed over the years. Kim explains that she follows the plan her coach gives her and that she never sees competing as a chore, as it's something she loves chooses to pursue. She shares that although she does have cravings during prep, she never gives in and loves seeing how her body changes the closer she gets to a show. With that being said, Celeste asks Kim to share her favorite prep meals and the ladies discuss their shared love for meals including oats. Next, Celeste asks Kim to share her favorite exercises for glutes, hamstrings, and shoulders if she could only choose one exercise for each muscle group. The ladies discuss how much they both love smaller isolation movements and band work as well as typical heavy compound movements, which many prefer to emphasize when it comes to building muscle. After discussing training, Celeste asks Kim to walk listeners through her experiences competing in various national shows and how she addressed the feedback given to her by the judges. Kim shares how she took first her class at her first show, the Olympia Amateur, then from there proceeded to do well in other shows, almost achieving her pro card, yet at one national shows she landed in one of the last call outs, making her reconsider if competing was for her. Despite being on the fence about her future in competing, Kim had already signed up for the next national show and also had plans to vacation with her boyfriend. Kim recounts her experiences of being on vacation and how the time away from her training and diet affected her physique. After coming home, Kim realized she was up 10 pounds being only 11 days out from her show and she explains how she and her coach addressed the setbacks and persevered regardless. Kim felt a newfound sense of confidence in herself during the show after hearing other women compliment her physique backstage and how that was the day she achieved her pro card. Celeste and Kim reflect on the various challenges Kim faced before finally reaching her goal and how that only made her a stronger athlete. Celeste then asks Kim what she would like to accomplish with her IFBB pro status and Kim shares her hopes and aspirations to one day step on the Olympia and Arnold stages. Switching gears from all things competing, Celeste asks Kim more about her journey to citizenship; how she ended up in the United States being an immigrant from El Salvador, and what inspired her to come to California. Kim explains that growing up she was one of five children and after seeing how hard her mother worked to provide for her and her siblings, Kim knew she wanted a better life for herself. She also shares how life in El Salvador differs from that in the United States, stating that the weaker economy and lack of options and opportunities in terms of higher education and jobs limits ones potential. Kim sought a better life not only for herself but for her family as well. She opens up and reveals that she originally came over as an illegal immigrant, recounting her experiences on her journey to the United States, which she plans to write about and publish, titling the book "29 Days," as a tribute to the time it took her to cross the border. Next, Kim talks about her plans to not only become an author but to open a gym in her city of San Juan Capistrano. She explains the reasoning and motivation behind wanting to open up her own facility as well as the some of the challenges she has faced thus far. Kim shares that she has always wanted to be a business owner and explains some of the other projects she is working on both in business and in education, yet how all her goals are interconnected. Celeste then asks Kim how bodybuilding has helped her as both a business owner and a mother. Kim talks about how she admired her mothers hard work ethic and how that inspired her to be a hard worker, a good mother but also enjoy the fruits of her labor. Kim also mentions the point of the greater the risk, the greater the reward, and how she has taken that approach with her business ventures. After discussing business, Kim shares how she learned English after arriving in the US not knowing the language at all. Kim shares her strategy of immersing herself in the language every way she could and how that helped her learn the basics before being able to take classes. Celeste also asks how Kim met her now boyfriend and how he and her son not only support her but keep her accountable during her competition preps. Lastly, as always, Kim shares her best advice for first time competitors and for girls on their road to pro. Connect with Kim: https://www.instagram.com/k_roxysermeno/ https://linktr.ee/k_roxysermeno Connect with Celeste: https://www.instagram.com/celestial_fit/ Time Stamps: [1:45] Kim shares her pre-stage ritual with listeners. [2:15] Celeste asks Kim to share how she got started in fitness and when she found competing. [4:38] Kim shares how she prepped herself for her first two competitions. [7:50] Celeste asks Kim if she's ever experienced nervousness before hitting the stage as her competitive career continued to progress. [9:20] Celeste asks Kim if there's anything she wishes she had known prior to competing in her first NPC show. [12:40] Kim shares her approach she takes with nutrition in her improvement seasons as opposed to during prep. [14:00] Celeste asks Kim if she takes an intuitive eating approach during her off season, given that she doesn't track her food or macros. [17:25] Celeste has Kim share the differences, if any, amongst the various preps she has done. [18:50] Kim shares why she loves bodybuilding. [20:20] Celeste asks Kim about her favorite prep meal. [22:00] Kim shares her favorite exercises for shoulders, hamstrings and glutes. [25:00] Kim discusses her experiences competing in various national shows and how she addressed the feedback she received from the judges. [32:15] Celeste asks Kim to share about her time on vacation before North Americans and her thoughts about the physique she felt she would bring to the stage. [35:30] Celeste asks Kim if she felt she brought a different physique to each of her national shows. [37:40] Kim talks about what it was like to compete at the Olympia amateur. [40:00] Celeste asks Kim what she would like to accomplish as an IFBB Pro. [42:40] Kim shares her path to citizenship and her journey from El Salvador to California. [45:00] Celeste asks Kim about the actual citizenship process. [49:00] Kim talks about her plans to open up her gym. [52:00] Celeste asks Kim how bodybuilding has helped her as a business owner and mother. [55:40] Celeste asks Kim how she learned English. [59:15] Kim talks about how she met her boyfriend and how he and her son keep her accountable during prep. [61:25] Kim shares her best advice for first time competitors and girls on her road to pro

JESSICA PEREZ-BEEBE Aug 28, 2020

Show notes

In today's episode, host Celeste Rains-Turk, speaks with Jessica Perez-Beebe, an IFBB Pro who faced adversity growing up, yet found how to live a healthy abundant life after finding personal development and self improvement and who now uses her athlete mentality in her own business to mentor entrepreneurs and leaders. As always, Celeste kicks off the episode by having Jessica share her pre-stage ritual with listeners. From there, Celeste and Jessica quickly recap Jessica's competing history during which she goes on to share how her experience coaching herself into nationals was what she considered "a disaster." First, however, Jessica explains how she originally got into bodybuilding after previously being active in the CrossFit community, as well as owning her own strength & conditioning gym, yet was looking for another goal to help her stay focused while also trying to grow her business. To Jessica's surprise, she placed in the top 5 at her first national show yet at the time she hadn't even considered the thought of becoming a pro in the sport. After leaving her coach at the time due to plans of moving abroad with her husband, Jessica decided last minute to compete at USA's self-coached, which was where she discovered the necessity to have a coach despite her years of knowledge and education in the industry, emphasizing that "you don't know what you don't know." Next, Celeste asks Jessica about her decision to move overseas, which ultimately led to her 3.5 year break from competing. Jessica explains that her and her husband had a shared vision of being location independent, traveling for months or years at a time, renting houses here and there, all while being able to manage their businesses or work remotely. Jessica shares that her and her husband ended up becoming overnight parents to her niece Lily, yet despite her coming into their lives they went ahead with their plans to move. Jessica sold her business sooner than originally planned and they decided to bring Lily with them and gift her the experience of travel from a young age. Jessica confirms that her decision to take Lily along was the right one, as Lily was able to grow up in an environment with parents who set positive examples and displayed what a well rounded and fulfilling life can entail. Celeste then asks Jessica how the living abroad and being a nomad affected her commitments to health and fitness, to which Jessica explains that her experiences were different from a typical vacation as it was an opportunity to immerse herself in various cultures, learn new customs and ways of living, as well as constantly having to adapt. Celeste then has Jessica elaborate on the role nutrition and fitness took during Jessica's time in other countries. After discussing Jessica's time abroad and what sparked that decision, Celeste asks about Jessica's role as a performance coach. Celeste asks how Jessica has taken her experiences of travel and being a professional athlete to work with her clients on mindset and how to live more fulfilling lives. Jessica emphasizes the importance of focus and commitment and how that translates from bodybuilding to business. She teaches her clients about removing the distractions to focus on one thing at a time, and how that translates for one to be successful in business. Jessica explains that even the most successful entrepreneurs start their day off with fitness, to which she shares that she loves working with athletes in particular, knowing that they already have instilled life habits of dedication and focus. Celeste then transitions the conversation to Jessica's daily habits and has her share with listeners her daily non negotiable's. Jessica shares how the to-do lists are something she no longer uses, yet implements a practice of writing down two important things that must be accomplished the next day. This opens a discussion between Celeste and Jessica about the concept of the to-do list and Jessica shares what she feels is necessary for athletes or entrepreneurs to do to "level up" and go from amateur to pro. She shares how she feels that the smaller habitual things on the to do list distract from the bigger, more important tasks that will really take one to the next level. The two women discuss their opinions on how to best set yourself up to win the day while setting intentions and how to focus those actions and intentions to help accomplish the big vision or goal. Switching gears, Celeste asks Jessica about her beginnings in the world of personal development and how she realized that things like the law of attraction and inner work could help her lead a more abundant life. Jessica talks about how from a young age she was always curious and how she found ways to detach from the violent and fearful environment she grew up in to seek out how to better her life. She shares that from a young age she knew she was meant for more and how that desire and skill carried over into her adult life and competing career, trusting that she could create what she focused on. Branching off of Jessica's beginnings in truly achieving what she focuses on, Celeste asks Jessica about finances and how she manages her mindset around money in terms of budgeting for competitions, as well as how she works with clients about their mindset with money as well. Celeste moves on to ask Jessica about the sudden passing of her mom and how that affected her life decisions moving forward. Jessica recounts the story of how she found out about her moms passing after coming home from an out-of-town event for a job she didn't enjoy working under a verbally abusive manager, where she felt like she wasn't harnessing her true potential, and how she took this as a sign to fearlessly pursue the life she had dreamt for herself. Jessica found the lesson in a tragic event, shifted her mindset and used that to propel her forward. Jessica then talks about her plans for her pro debut and how injuries and show cancellations forced her to modify the original plan, yet that she never saw quitting as an option. Her and Celeste walk through the various challenges she faced before stepping on stage at the NorCal show, yet Jessica emphasizes the importance of finishing through with goals she sets for herself. Jessica looks at her perseverance as something she has trained herself for, to "go all the way." Although not showing up with her best physique to date, Jessica was still proud of the fact that she followed through with the plan to step on that stage having overcome so many obstacles. Next, Celeste asks Jessica about her plan of action moving forward for her 2020 season, now already having one show under her belt. Jessica explains her reasoning behind switching teams and coaching and why she had to make a tough decision in order to level up and shares what her and her new coach Damian, from The Pros, have planned for the rest of this year. The women quickly touch on the importance of divine timing and trusting that goals will come to fruition when they are meant to be. While talking about the concept of time and patience, Jessica emphasizes why "the juice is in the journey" not just in competing but in business as well. Jessica shares that although winning an award or medal is gratifying, the real reward is in the process and journey along the way. Celeste and Jessica then emphasize the importance of habits and consistency and how that helps not just in bodybuilding but in many other aspects of life, business included. The women then make more connections between bodybuilding and "real life" when they touch on the concept of how one's imperfections can lead to longevity as it pushes them to constantly strive for improvement. By emphasizing consistency one can omit what can feel like inevitable ebbs and flows since habits will take over and create that certain behaviors become natural. After talking all things consistency and discipline, Celeste asks Jessica to give her best advice for both the first time competitor and for the girls on their road to pro. CONNECT WITH JESSICA: https://linktr.ee/jessicaperezbeebe https://www.instagram.com/jessicaperezbeebe/ CONNECT WITH CELESTE: https://instagram.com/celestial_fit http://www.celestial.fit/ EPISODE TIME STAMPS: [1:30] Jessica shares her pre-stage ritual with listeners. [2:42] Celeste and Jessica go over a quick recap of Jessica's competing history. [4:20] Jessica explains how she felt coaching herself was "a disaster" going into USAs. [9:40] Celeste asks Jessica about her move overseas; why she decided to do so and what inspired the move. [12:20] Jessica explains how she became an overnight parent to her niece, Lily. [13:30] Jessica shares what it has been like to have Lily share her and her husbands life dream in terms of their vision of traveling and living abroad. [16:30] Celeste asks Jessica how traveling and living abroad impacted her lifestyle or commitments to health and fitness. [20:00] Celeste asks about the priority nutrition and fitness had during Jessica's life while living abroad. [21:50] Celeste asks Jessica what she's learned as her experiences as a professional athlete, traveling the world, and how she teaches that to her clients when it comes to living fulfilling lives. [27:10] Jessica shares some of her non-negotiable's and daily habits that she believes have attributed to her success. [31:10] Jessica elaborates on her thoughts on manifestation and setting yourself up to win the day. [33:00] Celeste shares her thoughts on setting oneself up for success in terms of identity, as well as on to-do lists with intentions behind the items on the list. [40:00] Celeste asks Jessica about her first encounter with personal development work and how to translate that to living a more abundant life. [46:30] Celeste asks Jessica about mindset around money when it comes to competing; both while being in prep and during her off season. [49:00] Jessica shares how the passing of her mom impacted her life's decisions moving forward. [56:20] Jessica talks about how she approached her pro debut despite the numerous show cancellations. [57:30] Jessica recounts her experience at the NorCal show and how the thought of giving up never crossed her mind despite the multiple challenges she faced to get to the stage. [60:20] Jessica explains why following through and accomplishing goals she sets for herself is so important and how she felt of her placings because she persevered. [64:40] Celeste asks Jessica about her plan of action for her new goals and visions. [68:00] Celeste shares insight on the importance of staying patient and goals/visions will come to fruition when the time is right. [71:20] Jessica explains why "the juice is in the journey" in competing and business; how consistency translates into habits that can be applied to multiple aspects of life. [74:00] Celeste and Jessica discuss how our imperfections lead to longevity both in competing and business and again emphasize the importance of consistency. [79:00] Jessica shares her best advice for the newbie competitor and for girls on their road to pro.

CHYANNE JACOMINI Aug 21, 2020

Show notes

In this week's episode, host Celeste Rains-Turk dives head first into heavy hitting subjects in the bikini bodybuilding world with fitness coach turned IFBB Pro Chyanne Jacomini. After leaving a fortune 500 company to pursue her dreams of being a fitness coach Chyanne rose in the ranks in the bikini division earning her pro title in 2019 and continuing to stay in the top 10 of all of her IFBB shows. Chyanne opens up to Celeste about having the courage and support from her significant other to leave corporate America to pursue her dreams of being a fitness entrepreneur. Chyanne discusses how forcing herself to rest and spending quality time with family has impacted her physical health for the better. She explains how not having a set time limit for the gym gives her peace of mind. Chyanne and Celeste also discuss the problems with turning to food when anxious and how living in an area that sparks joy could help mitigate these tendencies. Chyanne gives details on her journey of motherhood to becoming an IFBB bikini professional. She initially used competing to bounce back from pregnancy. She explains how she had several doubts during her first prep and nearly dropped out, however the guidance of her friends and coach gave her the courage to push through. After competing for her first show and riding on her huge accomplishment, Chyanne wanted to use her new platform to help provide for her son and aide other women in their fitness journey. Chyanne says the key to staying in the top 5 at Nationals was slowly gaining weight back post show. She believes staying between 8-10 pounds of her stage weight allows for an easier prep, but gives herself grace in the off season to eat desserts. Chyanne says that mindfulness and envisioning herself being awarded her IFBB pro card throughout prep was instrumental in earning her title. Chyanne also explains how she initially preferred structured meal plans over macro counting, however switching to a year-round flexible dieting has brought overall happiness. Even though she has only been counting macros for approximately 6 months, she feels stronger than ever, her relationship with food has improved, and has made personal records in the gym. Celeste asks Chyanne about her struggles with having joint custody of her child. She admits to being in a very dark place in her life and initially shut herself away from the world. Chyanne also discusses how her son needed to be resuscitated after birth and how this event has impacted her life. and Chyanne discusses the challenge of moving and sharing her son with his biological father and how she has had to strategically plan her workouts around this. Chyanne had to allow herself to be OK with missing workouts to make her son a priority. Celeste ends the episode by discussing Chyanne's influence on social media, her feelings of being in an interracial relationship, ignoring racist comments on Instagram, and her views on cancel culture in mainstream media. Finally, Celeste asks Chyanne how she stays confident and feels sexy after becoming a mother. Chyanne expresses that all women can be sexy, regardless of how lean or curvy you are! CONNECT WITH CHYANNE:https://www.instagram.com/bikinibarbie24/ https://linktr.ee/Bikinibarbie CONNECT WITH CELESTE:https://instagram.com/celestial_fit www.celestial.fit TIME STAMPS[1:27] Chyanne's stage ritual [4:30] Chyanne speaks about her life in corporate America and how she found her confidence to leave [15:15] How leaving her 9-5 job gave her back freedom, sleep, personal happiness [20:22] Chyanne discusses her move from Las Angeles to Las Vegas [29:49] From motherhood to bodybuilding: having a family and monetizing her bodybuilding career [39:20] How Chyanne stayed top 5 at Nationals and top 10 in the IFBB league [53:02] Changing coaches, promoting her own diet/fitness coaching/switching meal plans [1:15:22] How changing her food choices affected her workouts [1:21:28] Chyanne's favorite workouts [1:24:08] Chayanne's struggle with custody of her child and how it almost ended her bodybuilding career [1:39:20] Being a social media fitness influencer/ Her story of interracial relationship discrimination / Cancel culture on social media [1:52:37] Feeling sexy and confident postpartum/judgement from other mothers [2:03:06] Chyanne's advice for the women wanting to start bodybuilding and who are looking to turn pro

JESSICA DOLIAS Aug 14, 2020

Show notes

In this week's episode, host Celeste Rains-Turk sits down with IFBB Bikini Pro and Coach Jessica Dolias. As a certified holistic nutritionist, Jessica shares insight on how holistic nutrition has helped her own mindset and relationship with food and how she passes this insight on to her own clients. Jessica stresses the importance of eating foods that make you feel whole, both mentally and physically, instead of cutting things out of your diet. As Jessica shares how her interest in holistic nutrition began, she dives into her past with disordered eating. She talks about how the numbers she constantly chased (the scale, the macros, the calories) had negative effects on her body image and her eating style. Jessica explains about the moment she recognized that something had to change in her current lifestyle as she noticed the lifelessness in her own reflection. Jessica proudly discusses how she worked through her recovery by herself and how her mentality made a shift from focusing on eating as little as possible to instead focusing on eating healthy. Although this shift has been made, Jessica talks about how it wasn't an instant shift. She talks about how although she has been recovered for 10 years, she still finds herself dealing with disorder thinking and shares some of her best advice to competitors who may be going through what she has in the past. As the episode progresses, Jessica talks about her career and her education. When she lost her job due to her company shutting down, Jessica decided to seize the opportunity to start her own business so she would be able to pursue her dream, training clients and becoming a coach for Bombshell Fitness. She shares how her background in dance has aided her to becoming a posing queen, with one judge giving her the feedback that when she is on stage posing, she "lights up the room". Like many of us, Jessica has had to make adaptation in the recent months due to quarantine. She shares how her unorthodox gym has helped create a new passion and drive for the sport. While she's squatting with tree trunks she recognized that the quarantine only reinforced her passion because although the circumstances have changed, the excitement for the sport has only grown. Finally, Jessica shares her own journey to the stage. As she fought her way to the top through 10 shows, three of which were national levels, she shares how important it was for her journey to get a "less than optimal" placing. Her 16th place at her first national show made her realize how badly she wanted to push harder to earn her pro card. She also talks about how important it was for her own journey to be involved in the industry outside of her own training and coaching. She talks about the passion she has developed for the sport in things such as working with the tanning company and expediting the stage. She shares how important it was for her to take her competing career to the next level by working behind the scenes. In this insightful and powerful episode, Jessica reinforces the importance of building a life that competing fits into and visualizing your way to success. CONNECT WITH JESSICA:https://www.instagram.com/jessicadolias/ https://bombshellfitness.com/b-competitive CONNECT WITH CELESTE:https://instagram.com/celestial_fit www.celestial.fit EPISODE TIME STAMPS:[2:17] Pre Stage Rituals [3:14] The Importance of Daily Visualization [5:20] Holistic Nutrition and its Definition [6:53] Living with and without an eating disorder [8:50] Eating Disorder Recovery [9:55] Choosing to study nutrition [13:20] Recognizing the Goal Value of Food [14:14] "Coming out the other side" of an Eating Disorder [17:43] Importance for Competitors to be Mindful of their Relationship with Food [20:49] Reinforcing healthy behaviors and thought patterns [23:21] Being Mentally Prepared to commit to competing [26:31] The Journey to Becoming a Competition Coach [31:42] Starting a Business [33:03] Obtaining a degree from the Fashion Institute Technology (FIT) [35:00] A Dance Background's Impact on Competing [36:59] Feedback received from the judges [38:40] Favorite Exercises for Glutes, Shoulders and Hamstrings [40:21] Evolving with the Bikini Division [43:44] Prep under lockdown [47:57] Maintaining an unwavering commitment to the sport for over five years [51:30] Journey to becoming an IFBB Pro [53:48] The Experience of winning the overall at NPC Universe [55:29] "Leveling Up" and creating new goals [56:23] Spousal support in the competition world [58:20] Pets and easing into the farm life [59:37] Ways to become more involved in the industry [1:01:34] Best Advice for New Competitors and Competitors looking to go pro Jessica Dolias

Competing in 2015, 10 shows before winning pro card at Universe (3rd national show) in 2017, certified nutritionist and holistic nutritionist, has degree in fashion, works with ICE tanning hair and makeup and works as expidiotr
1. [[2:17] Prestage Rituals: gets into her zone, gets quite and visualizes herself on stage, when lining up she likes to perk herself up and talk to everyone around her, get conversation going
2. [3:14] Importance of daily visualization, using it as fuel and motivation
Holistic Nutrition [5:20]
1. Definition [5:27]: eating foods that make you feel better and incorporating foods that are full of nutrients that help make your life better
  1. Following a diet that makes you feel whole, not cutting stuff out of your diet
2. [6:53] differences in life with/without an eating disorder
  1. ~9-10 years ago, her main focus was not about the food but the control of the food, she is an "OCD" person
    1. Focusing on numbers, macros, getting it really low and not paying attention to the food, just looking for low numbers
    2. "How can I get food in so that people don't realize that I am undereating?"
    3. 5'4" and under 90 pounds,
  2. [8:50] recovery: one day she actually saw herself in the mirror, noticed the lifelessness in her own eyes and she missed the life in her eyes
    1. "I am who I am and I have a lot to offer for life"
      1. [9:55] how she got started in studying nutritionTurned discipline from eating low calories to eating healthy, that's when she started studying nutrition
      2. Started focusing on her health and that it's okay to enjoy different foods, but it's important to life wholefully.
      3. Choosing foods based on what she likes and what will help her build the physique she wants
3. [13:20] Recognizing the Goal Value of the Food (i.e. enjoying a part of life that isn't focused on how it's going to help you change)
4. [14:14] when she realized she had "come out the other side" of the eating disorder
  1. It wasn't instant, it took years to get to a point to where those thoughts don't creep in and they still do try to creep in, 10 years later. It took YEARS to get to the point where she was feeling good about her eating choices.
    1. First ~3 years it was a constant battle, recovering from that on your own is so difficult
    2. You HAVE TO give yourself grace
    3. Don't know of anyone that has recovered and has been able to instantly change their mindset about it.
    4. You have to be able to have a rational conversation with your thoughts about what you really want
      1. This is a daily, hourly, by the minute decision to change.
5. [17:09] full recovery is possible but you have to be prepared to handle these thoughts and give yourself grace
6. [17:43] Importance for competitors to be mindful with their relationship with food
  1. Competing is so regimented that negative relationships can creep back in
  2. There is a fine line between having a good relationship with food and competing, you have to be able to disconnect yourself from the regimen and not let it control your life
  3. YOU ARE CHOOSING TO DO THIS AND YOU HAVE CONTROL OVER IT, IT DOESN'T HAVE CONTROL OVER YOU
  4. Once you can learn what you need and are able to communicate it with your coach you'll be able to choose your relationship with food is
7. [20:49] reinforcing healthy behaviors and thought patterns
  1. Learning from experience, how to eat well, fuel yourself well, looking at your fitness as an overall picture as opposed to just the eating or just the training
    1. What you fuel yourself impacts everything, your emotion, your decision making, your energy
    2. You are free to be fit and free to be healthy.
  2. [23:21] don't forget about the passion, love, fulfillment and lessons that comes with competing
  3. [23:35] being mentally prepared to commit to competing
    1. Girls have to already have a decent relationship with food, yo-yo dieters or those fresh out of an eating disorder are likely not ready for an eating disorder.
      1. Not about pushing people to the stage if they're not ready for it. If you're not read for it, it can be so discouraging.
    2. Best factors: You enjoy training, you are an athlete, you like competition, not seeing competing as a diet or to reach a certain weight
8. [26:31] the journey to becoming a coach
  1. Bombshell fitness coach
  2. Started competing in 2015 doing her own prep, was inspired by the bombshell athletes.
    1. Started as an athlete after her first show, it's a powerful sisterhood that takes an individual sport and turns it into a team thing. Visualize herself being a bombshell coach.
    2. Lost her job when company closed in 2016 so she ended up opening her own computer programming business to help pay the bills while she was starting her own personal training business, what she was doing when she turned pro
      1. Dream to turn pro and dream to work for bombshell
      2. BECAME A PRO July 2017
      3. Started working with bombshell as a posing coach, then asked her to be a coach
  3. [31:42] Her own computer programming business
    1. Certified programmer, is a service provider for her business, program "smart home" systems and design graphics for it
    2. [33:03] degree from FIT (fashion institute technology)
      1. Moved to manhattan to earn the degree, wanted to be a professional dancer, injured herself in high school and it helped her see things she enjoyed beyond dance
9. [35:00] does the background of dance help with bodybuilding
  1. 1000%, reason for starting competing was because she missed being on stage, when she got into weight training she was able to combine her love for the stage with the love for weight training
  2. Dance background helped a lot with posing, it's a forte of hers because it comes naturally with her dance history.
10. [36:59] Feedback from judges
  1. Been told her posing is great and when she's on stage posing she "lights up the room" with it.
  2. Been working on building up legs, has built her glutes up way too much and her glutes overpower her legs and shoulders (upper body width)
11. [38:40] one exercise for shoulders, glutes and hamstrings
  1. Shoulders: lateral raises
  2. Hamstrings: sumo deadlifts
  3. Glutes: reverse lunges, but if she was doing heavy glute training, she would pick hip thrusts
12. [40:21] changing her diet/training to evolve with the bikini division
  1. Focuses on going heavier
  2. "old school" training for heavy compound lifts, i.e. squats, deadlifts, presses
    1. Higher reps, heavy weight
  3. Eating a lot, more food volume
  4. Everyone should have a different approach because all of our bodies are different
13. [43:44] Prep under lockdown
  1. No access to gym, hasn't been in five months ☹
  2. This has been her best/favorite prep yet
    1. Training at home has allowed her to focus more
  3. Unorthodox gym
    1. Bench, dumbbell, squat racks, husband cut down some trees and she is literally squatting with tree trunks, a pulley system made with cinder blocks
  4. Reinforced her passion for the sport because she feels able to still prep for the sow under these unknown circumstances, this was a "blessing in disguise" for her competitive journey
14. [47:57] maintaining a commitment to the sport for 5 years without wavering
  1. Loves it that much
  2. Sees her own athletes go through ups and downs,
  3. You have to power through it and it takes years to get there, before you hit your "normal".
  4. You have to be patient with yourself because you are completely changing your lifestyle and your mind doesn't change overnight.
15. [51:30] Journey to IFBB pro
  1. 10 shows, 3 national shows
  2. [51:45] most memorable part of journey to IFBB pro
  3. Got 16th place in her first national show, it made her realize how much she wanted to push and had to work harder to earn that spot
    1. Developed a new approach, mindset going into next year (2017)
    2. Got overall in two prestigious NPC shows and rode that high into NPC Universe
    3. Everything felt "right", it felt like her time
  4. [53:48] experience of winning the overall at NPC Universe
    1. Most overwhelming feeling of chills/butterflies, thinks she cried but isn't sure
    2. When having a bad day she visualizes that experience and brings herself back there
    3. Surpassed what she dreamed of happening
16. [55:29] "Leveling Up", what her new goal/accomplishment is
  1. Placing at a pro show, earn points
  2. Make it to Olympia (I don't care how long it takes I want to make it happen)
17. [56:23] support of her husband in competing
18. [57:20] using shows as a reason to travel together
19. [58:20] Pets and easing into the farm life
Importance of Food Relationship
Making Dreams Reality
Ways to get Involved in the Industry [59:37] and the impact in the experience as a competitor and coach
1. Work with tanning company, expedite the stage, takes it to the next level to be behind the scenes as well as on the stage
2. [1:01:34] Best advice for one who isn't competing but thinking about it and road to pro
  1. Never competed: look into getting a coach who is involved in the industry and understands it. They'll help you prep better and if they understand the industry they'll know what the industry is looking for
  2. Looking to go pro: keep going, if it means that much to you, do not give up, don't live or die by the win of each show.

KASEY WILSON Aug 07, 2020

Show notes

In this week's episode, Celeste speaks with IFBB Pro Kasey Wilson, a Speech Pathologist and Posing Coach with a burning passion for fitness and living a healthy lifestyle. Kasey started competing in 2016 on a whim and fell in love with the sport after winning her class. She continued to compete while obtaining her undergrad and master's program, eventually earning her IFBB Pro Card at Universe In 2019. Kasey went on to receive first call outs at San Antonio Classic at her first pro show with an impressive seasoned lineup.

Kasey and Celeste start off the episode by discussing the lessons Kasey has learned from competing on a National stage. She elaborates on why going into a show thinking you will get first can be detrimental and to embrace the journey not the placement. Kasey opens up with Celeste about prepping while her father was diagnosed with cancer and how her father's fight gave her the strength to continue.

Kasey explains how she grew up loving the arts and did not begin to lift weights until the age of 19. She gives credit to her coach for the past 4 years, and expresses how their professional relationship was key to success at growing into the IFBB Pro stage. Furthermore, Kasey states that being part of a well-known team is not a factor for judged in placement.

Kasey states that although you may bring your personal best package to the stage, it may not be the look the judges are looking for that day. She also gives tips on saving money during prep to include the bikini, shows, hotels, and meals.

Celeste and Kasey discuss food choices on prep and post-season. Kasey reminisces on how little she understood macros when she began her NPC journey, and now appreciates how taking a flexible approach in improvement season can be mentally beneficial. Kasey isn't afraid to have a glass of wine or a hearty slice of cake if she believes it will benefit her in ways other than fitness, "Food isn't just food; It is part of our social culture."

Finally, Celeste asks Kasey her favorite exercises and questions by viewers! Kasey's realistic lifestyle, her successes in the NPC/IFBB, and a mesmerizing personality create an episode you do not want to miss!

CONNECT WITH KASEY:https://www.instagram.com/kaseylfitness_ifbbpro/ All Links: https://msha.ke/kaseylfitness_ifbbpro/ CONNECT WITH CELESTE:https://www.instagram.com/celestial_fit/

TIME STAMPS:

[2:39] Kasey's routine prior to hitting the stage

[3:40] Lessons learned from competing at the National level

[6:56] Kasey's personal issues while competing for Universe

[15:46] Building a good relationship with a coach/

[19:28] Intuitive dieting/post-show dieting technique

[29:40] Flexible approach of eating in improvement season

[32:05] Kasey's issues with gut health/tips on fixing inflammation

[40:27] Kasey's meals/cravings during prep

[43:00] Having a healthy relationship during prep

[50:11] Kasey's experience at her first IFBB debut

[53:55] How Kasey handled her family not understanding the NPC/IFBB/diet prep

[57:30] Kasey's perspective of bodybuilding from NPC to the IFBB

[60:44] How bringing your best package may not be what the judges are looking for

[63:52] Making a budget/tips on saving money for shows

[66:05] How Kasey balanced school/work balance with prep

[70:34] Kasey's favorite exercises

SUZANNE FARGO Jul 31, 2020

Show notes

In this episode Celeste speaks with Suzanne Fargo, an athlete who has overcome major adversities through her two regional and two nationals shows to achieve the success she has today and who is a true representation that age is not a limiting factor in the sport of bodybuilding. As always, Celeste kicks off the episode by asking Suzanne about her pre-stage ritual. Next, Suzanne goes on to describe her experiences at her national show, where the morning of her competition did not go as expected. With the make up artist running late and a mix up of when her class was being called, Suzanne explains the anxiety she felt as she rushed to get ready, only to find out that she was ready early as the Pro class for her age group was being called instead of the amateurs. From there, Celeste asks Suzanne to recount her experiences and journey to that national stage, including the show where the two women were able to meet in person, Gold Coast Classic, which was Suzanne's first show. Suzanne shares what her feedback was from the judges and what she worked on to improve her physique for the national stage. Before diving into the challenges and obstacles Suzanne has dealt with throughout her journey, Celeste asks Suzanne what inspired her to get into the gym to start lifting. Suzanne shares that she was diagnosed in December 2016 with Osteopenia, early osteoporosis, meaning that she had weak bones, which was a condition she was unaware of having. She explains that for four years before her diagnosis she experienced various broken bones, which led her to get a bone density scan. Suzanne's doctor recommended she start weight resistance training to prevent more serious problems in the following years and she found out that her Osteopenia was genetic given that was not deficient in Vitamin D or Calcium. Being that she is half Taiwanese, Suzanne also learned that both osteopenia and osteoporosis are common conditions throughout the Asian community. With her doctors advice in mind, Suzanne sought out a trainer at a local gym and after a few months she really began to see her body change. It was then that her trainer at the time suggested she try prepping for a bikini competition. Celeste asks Suzanne about if she ever had any pain in her bones when she began lifting weights, as it was something her body was not used to and had broken so many bones in the past. Next, Celeste opens the conversation to the topic of age. Celeste asks Suzanne to share her thoughts on getting into competing at her age and if she ever felt she was too old, which leads to Suzanne revealing her age. Suzanne shares that she has never felt that her age has been something to hold her back from going after her goals. Celeste asks Suzanne if she knew she would want to turn pro after her first experience on stage. Suzanne reflects on her experiences as a collegiate athlete and states that she knew that if she wanted to reach the next level she would have to reign in the necessary discipline and mentality to do so. Since Suzanne first started training in the gym and getting into competing she has had the opportunity to work with more than one coach. Celeste has Suzanne share the different approaches and techniques each coach has taken, how her preps have differed, and if Suzanne prefers one particular training method or style over another. Suzanne notes that each coach has served a particular purpose in her journey and talks about if she had any doubts or fears while transitioning between coaches. She then shares how she likes working with her current coach, Shane, and what she likes most about working with him. Celeste asks about the influence Shane's belief in Suzanne and her abilities has had on her journey to achieving her pro card. Suzanne shares that her coach never once doubted her potential to go pro and the importance of strategic planning they discussed when it came to competing at the national level. Celeste has Suzanne share her favorite part of her road to pro between the experiences with her different coaches, the methods she personally liked most, and what she's learned along the way. Suzanne talks about Shane's "old school bodybuilding" approach when it comes to training, using the same workout plan over years yet progressing in each individual movement. From there, the two women further discuss that strategy and its benefits instead of constantly switching up ones workout routine. After discussing training Celeste and Suzanne talk nutrition. Suzanne explains her reasoning behind eating a pure plant based diet for a portion of the week along with her meat based meals. The two women talk about their favorite preferred animal proteins yet that they can appreciate and enjoy fully plant based meals from time to time. Celeste discusses the psychology between positive and negative reinforcement with behaviors and how that translates to nutrition and bodybuilding and seeing the physical results one desires. They then discuss the difference between actual cravings and perceived cravings and the perceived norms associated with post show treats. Switching gears, Celeste asks Suzanne about her career prior to competing. Suzanne dives into her 25-year career in retail fashion and how she fell into that industry after majoring in Sociology, a degree she decided on after not feeling called study subjects she did not enjoy, such as math. She shares that now she would love to become more involved in the health and fitness industry and focus on working with women over 40, encouraging them to believe in themselves and break the belief that age is a limiting factor on ones goals. Next, Celeste asks Suzanne to share some of the setbacks and obstacles she experienced throughout her competing career. Suzanne shares that her first national show experience was delayed because of a surgery her doctor refused to let her put off after fighting through a hernia to step on stage at her two regional shows. Suzanne walks us through her journey of fighting through various injuries and sicknesses while doing everything in her power to step on those national stages and achieve her pro card. Suzanne shares the impact her coach had while she was going through these tough times and how, no matter what, he encouraged her "not to let anyone beat her" and to push through the struggles. While on the topic of all things competing, Celeste asks Suzanne about her plans to step on stage for her pro debut, which leads Suzanne to share her plans and setbacks she is currently working through. Concluding the episode, Suzanne shares her best advice for new competitors and girls on their road to pro. Connect with Suzanne: https://www.instagram.com/suzannefargo_ifbbpro/ Connect with Celeste: https://www.instagram.com/celestial_fit/ Episode Time Stamps: [1:40] Suzanne shares her pre-stage ritual with listeners. [3:00] Celeste asks Suzanne about the morning of her national show and what happened that made it such a crazy experience. [8:30] Suzanne shares the feedback she received from the various judges she competed in front before hitting the national stage. [10:50] Celeste asks Suzanne to share what inspired her to start lifting. [12:00] Suzanne explains what Osteopenia is and how she came to be diagnosed. [15:35] Celeste asks if Suzanne had any pain in her bones when she started lifting due to her Osteopenia. [17:15] Suzanne talks about feelings she had regarding her age; did she feel she was too old when she got started in competing? [18:15] Celeste has Suzanne share her age with listeners. [19:45] Suzanne shares her original thoughts on whether or not she would become an IFBB pro. [25:00] Celeste asks Suzanne to share her experiences and approaches to preps with the different coaches she's had throughout her career and if she's found more enjoyment with one method in particular. [28:40] Celeste asks Suzanne about her experiences switching coaches and if she had any doubts or difficulties leaving one to work with another. [30:40] Suzanne shares how her coach, Shane, had an influence on her because of his strong belief in her abilities. [32:00] Celeste and Suzanne discuss the importance of strategic planning with ones coach, especially while on the road to pro. [34:15] Celeste asks Suzanne about what aspects she has enjoyed most about the approach she's taken with her various coaches during her preps while on her road to pro and now starting her pro career. [40:00] Suzanne talks about her nutrition and her method of taking half the week to eat a fully plant based diet. [43:00] Suzanne talks about how she's not one to crave sweets; her and Celeste talk about honoring your body's cravings and not stressing over what to eat, especially post show. [46:40] Celeste asks Suzanne about her career prior to finding competing. [50:00] Suzanne talks about wanting to help women over 40 not let age be a deterring factor from them competing and her hopes that one day there will be a Masters Arnold & Olympia. [54:00] Celeste has Suzanne share some adversities and difficulties she overcame while on her road to pro. [56:30] Suzanne talks about how a hernia surgery impacted her post show plans after her second competition. [60:00] Suzanne shares how she got ready for North Americans despite not being able to do any cardio due to bronchitis. [63:15] Celeste asks Suzanne about her recovery after North Americans. [64:40] Celeste asks Suzanne if she's currently in prep for her pro debut and Suzanne shares what setbacks she's been working through. [70:30] Celeste has Suzanne share if there's anything else she'd like to tell listeners. [71:30] Suzanne gives her best advice for first time competitors and girls on their road to pro.

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