Reconnecting with your body after Yo-Yo dieting FT Mickala Mancha EP406

In this episode, I sit down with Lexa Rukstela better known as @alexarukstela on Instagram to dive into one of the most overlooked yet crucial parts of competing: stage presentation. Whether you’re a first-time competitor or a seasoned athlete, the way you carry yourself on stage can make all the difference.Lexa and I talk about what it really means to present with confidence, how posing is more than just hitting mandatory shots, and the little details that can set you apart from the competition. From mindset tips to body language, this conversation is packed with practical advice to help you feel polished, powerful, and proud when you step under those stage lights.If you’ve ever struggled with posing nerves or want to refine your stage presence, you won’t want to miss this episode.—Connect with Lexa:Instagram: @alexarukstelaConnect with Nicole:Instagram: @nicoleferrierfitnessCoaching & Inquiries: www.nicoleferrierfitness.comDon't forget to give this podcast a rating and review

In this episode of Beyond the Bikini Radio, I sit down with my assistant coach Mary to chat about her decision to take the leap into the bodybuilding world. Mary opens up about the nerves that come with trying something new, but also the excitement she feels about stepping into this next chapter.We dive into the realities of competing and break down what you should really consider before you ever step on stage—everything from mindset, time commitment, and lifestyle factors, to the importance of having a strong “why” behind your goals. Whether you’re thinking about competing or you’re just curious about the process, this conversation is filled with insights and encouragement for anyone considering the bodybuilding stage.If you’re interested in coaching or want to learn more about working with me and my team, visit www.nicoleferrierfitness.com or connect with me on Instagram @NicoleFerrierFitness. You can also follow Mary’s journey on Instagram at @marykuettel_fitness.

In this episode of Beyond the Bikini Radio, I sit down with Hailey Sykes, an online health and fitness coach who specializes in pre and postpartum fitness. Hailey shares her expertise on navigating health and fitness goals while raising young children, and we dive into the realities of balancing motherhood with self-care.We talk about the importance of boundary setting, finding realistic expectations during different seasons of life, and how to strengthen your partnership by becoming true teammates in the process. Whether you’re a new mom, expecting, or simply trying to juggle family life with your goals, this conversation is full of practical advice and encouragement.Connect with Hailey on Instagram: @health_by_haileyStay connected with me on Instagram: @NicoleFerrierFitnessApply for coaching and learn more at: www.nicoleferrierfitness.com

In this episode, I’m joined by Jennifer Fleming, owner of Beauty Aesthetics, to dive into the world of beauty treatments and how to make the most out of your service. We discuss what to look for in a great injector, how to get results that enhance your natural features, and the surprising health benefits of working with someone who truly understands both the artistry and medical expertise behind the craft. Whether you’re a seasoned client or curious about your first treatment, this conversation will give you the tools to approach beauty procedures with confidence and realistic expectations.📲 Connect with Jennifer: @beauty_aesthetics_co💻 Apply for Coaching: www.nicoleferrierfitness.com📧 Email Me: [email protected]📸 Follow Me on Instagram: @NicoleFerrierFitness

In this episode, I sit down with Jeb Johnston (@jebstuartjohnston) to dive deep into the fascinating ways your nervous system impacts your relationship with food. We unpack how stress, emotions, and past experiences can shape eating behaviors—and why understanding your body’s response is key to lasting change.Jeb shares his expertise on the overlap between addiction and food, breaking down how similar neural pathways influence cravings, habits, and coping mechanisms. Together, we explore practical ways to work with your nervous system instead of against it, so you can build a healthier, more mindful approach to eating.Whether you’ve struggled with overeating, food obsession, or simply want to understand yourself better, this conversation will give you the insight and tools to start making real progress.📲 Connect with me:Instagram: @NicoleFerrierFitnessWebsite: www.nicoleferrierfitness.com — Apply for 1:1 coaching and learn more about my programsEmail: [email protected]

In this solo episode, Nicole dives deep into advanced dieting techniques to help you break through fat loss plateaus and make smarter decisions in your fitness journey. Whether you're a competitor, lifestyle client, or just someone who's been stuck in a long dieting phase, this episode covers the nuanced tools that can make or break your progress.Nicole breaks down:Mini cuts — what they are, when to use them, and how to do them without tanking your energy or muscle.Diet breaks — how they differ from cheat days, and why they’re a powerful tool for both physical and mental longevity.Refeeds — strategic refeeds vs. random high-calorie days, and how to use them for metabolic and hormonal support.You’ll also learn when these tools are appropriate based on your body, your goals, and your history with dieting because timing and strategy matter.If you've ever felt stuck, burnt out, or unsure about when to push vs. when to pause, this episode will give you the clarity you need to diet smarter, not harder.📲 Connect with NicoleInstagram: @NicoleFerrierFitnessWebsite: www.nicoleferrierfitness.comEmail: [email protected]

In this episode, I’m joined by the incredible Amber Brueseke, also known as Biceps After Babies (@biceps.after.babies). Amber is a mom of four, registered nurse, certified personal trainer, and the founder of a transformative movement that encourages women to chase strong instead of skinny.We dive deep into what it really means to prioritize strength physically and mentally over unrealistic aesthetic standards. Amber and I unpack the mindset shifts required to truly feel empowered in your body, especially in a world that often rewards shrinking over growing.As two coaches and women who work with moms, we also chat about the realities of macro tracking while parenting, and how to make it a sustainable, flexible part of your life. We touch on the common mistakes we see women make with food like under-eating, perfectionism, and yo-yo dieting and how to reframe your approach to nutrition in a way that supports long-term results without sacrificing your sanity.Whether you're a mom, an athlete, or just tired of the diet rollercoaster, this conversation is packed with real talk, practical tips, and empowering reminders.🎧 Tune in and let us show you what’s possible when you stop chasing skinny and start chasing strong.Follow Amber on Instagram: @biceps.after.babiesLearn more about my coaching: www.nicoleferrierfitness.comFollow me on IG: @NicoleFerrierFitnessReady for support? Inquire about 1:1 coaching today!

In this inspiring episode of Beyond the Bikini Radio, I’m joined by the incredible Mickala Mancha for a deep dive into what it really takes to reconnect with your body after years of yo-yo dieting and disconnect.Mickala shares her personal journey of breaking free from diet culture, rebuilding trust with her body, and learning how to eat more intuitively. Together, we explore the process of unlearning food rules, tuning into your body’s signals, and shifting from external control to internal awareness.In this episode, we discuss:How to start listening to your body after chronic dietingThe emotional and physical impact of ignoring hunger cuesPractical tips to build a more intuitive relationship with foodWhy being present with your body leads to long-term successWhether you’ve struggled with restrictive eating, binge cycles, or simply want to feel more at peace with food, this conversation is a reminder that healing is possible.🎧 Listen now and connect with Mickala on Instagram @MickalaahhYou can also find me on Instagram @NicoleFerrierFitness and learn more about my 1:1 coaching and customized programs at www.nicoleferrierfitness.comIf this episode resonated with you, please rate, review, and share it — and don’t forget to subscribe so you never miss an episode of Beyond the Bikini Radio.

In this episode, I’m joined by Dr. Jessica London, a pelvic floor specialist who’s here to break down everything you should have learned about your pelvic floor but probably didn’t.We chat about what the pelvic floor actually is, how it functions, and the signs of dysfunction that often get overlooked or normalized (spoiler: leaking during workouts or sneezing isn't “just part of being a woman”). Dr. London shares practical tips for strengthening your pelvic floor, improving your core connection, and how these muscles impact your overall strength and movement.We also dive into postpartum recovery how your pelvic floor changes, what true healing looks like, and how to support your body during that season.Whether you’ve had a baby or not, this episode is for every woman who wants to feel more empowered and informed about their body. Don’t miss it!💬 Connect with Dr. London on Instagram @yourpostpartumpt—If you enjoyed this episode, make sure to leave a rating and review on iTunes. And don’t forget to share it with someone who needs to hear it!For more coaching, resources, and ways to work with me, check out www.nicoleferrierfitness.com or connect with me on Instagram @nicoleferrierfitness.Thanks for tuning into Beyond the Bikini Radio—and I’ll catch you in the next one! 💪

In this solo episode, I’m sharing my personal journey of how I balanced bodybuilding and physique goals with having a healthy, flexible relationship with food and training.At first, finding that balance was really hard for me. I struggled with strict dieting, intense training, and the pressure to be perfect often feeling stuck between extremes. But over time, through trial and error, I’ve learned how to master that balance in a way that supports my goals and my lifestyle.Here’s what I cover in this episode:How I shifted from “all or nothing” to “consistency over perfection”What balancing structure and flexibility actually looks likeMy current approach to tracking, training, and rest daysThe mindset shifts that helped me stop obsessing over food and still see resultsWhether you’re working toward a specific physique goal or just trying to find your groove with fitness and food, this episode will give you perspective and permission to do it in a way that’s sustainable.----Thank you for tuning in to Beyond the Bikini Radio! If you loved this episode, don’t forget to leave a review and rate it 5 stars it truly helps the show grow and reach more listeners like you.For more information on coaching, visit www.nicoleferrierfitness.com. I offer a variety of coaching services, from lifestyle transformations to full bikini prep.You can also connect with me on Instagram @nicoleferrierfitness for more tips, behind-the-scenes, and client wins.Looking to upgrade your supplements? I’ve partnered with Legion Nutrition use code NFF at checkout to save. And for all things competition suits, check out Angel Competition Bikinis and use code NICOLE to save on your next stage look.Thanks again for listening and I’ll catch you in the next episode!