Let's Talk Bikini EP10 - Dr Chris McLellan, How To Grow Your Glutes, Optimal Training Tips and Peak Week Protocols

EP.20 - ONE Week Out, Prep Review  Hello bikini listeners!  WE ARE ONLY ONE WEEKS OUT! In this episode we have Steph recording with her partner Brandon  We will be discussing:  ➕ Prep review on the last 20 weeks!  ➕ Optimising different phases of prep  ➕ The bodybuilding lifestyle  ➕ Blocking out the outside noise  ➕ My mental health over the last few years  ➕ How mental health impacts prep  ➕ The secret ingredients in prep, training and progress  ➕ Competing plans moving forward  ➕ ”Chapter One of the new book”  And so much more! CONNECT WITH US: https://www.instagram.com/stephka_ifbbpro/  https://www.instagram.com/stephkafit/ https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners!  WE ARE 6 WEEKS OUT! In this episode we have Steph recording with her partner Brandon  We will be discussing:  ➕ Prep updates  ➕ Fatigue management under 8 weeks out  ➕ External stressors  ➕ Emotional rollercoasters  ➕ Being a business owner in prep  ➕ Optimising training load at the end of prep  ➕ Quality Comp Prep coaching  ➕ Truely knowing your clients  ➕ Self sabotaging and mental health as an athlete  And so much more! CONNECT WITH US: https://www.instagram.com/stephka_ifbbpro/  https://www.instagram.com/stephkafit/ https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners!  WE ARE 8 WEEKS OUT! In this episode we have Steph recording with her partner Brandon  We will be discussing:  ➕ Prep updates  ➕ Birthday celebrations in Prep  ➕ Refeeds and off-plan meals in Prep  ➕ Prep mentality  ➕ Unhealthy mindsets  ➕ Life balance in Bodybuilding  ➕ Taking responsibility for your outcomes  ➕ Taking the first step and embracing being s**t as beginner  ➕ Blocking the outside noise  ➕ External stressors in Prep  ➕ Communication and your support group in Prep  ➕ The gym as a control outlet  ➕ Losing my Instagram accounts  ➕ The impact of social media  ➕ Prep predictions  And so much more! CONNECT WITH US: ⁠https://www.instagram.com/letstalkbikinipodcast/⁠ ⁠https://www.instagram.com/stephkaaaa/ https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners!  WE ARE 11 WEEKS OUT! In this episode we have Steph recording with her partner Brandon again We will be discussing:  ➕ How is prep so far?  ➕ Scale weight not moving in prep?  ➕ Fatigue management in a Prep  ➕ Body recomposition  ➕ Realistic expectations with competing  ➕ Preventing burnout in bodybuilding  ➕ Goals beyond Bodybuilding  ➕ Business plans  ➕ Returning back to Australia?  ➕ Listener questions  And so much more! CONNECT WITH US: ⁠https://www.instagram.com/letstalkbikinipodcast/⁠ ⁠https://www.instagram.com/stephkaaaa/ https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners!  In this episode we have Steph and Jessica Mahoney, who is also a Coach at StephkaFit. Jess recently competed and had a successful season in NPC/IFBB Australia and overseas in Korea, where she just missed out on the IFBB Pro Card!  We will be discussing:  ➕ Why NPC/IFBB?  ➕ Transitioning from ICN to NPC/IFBB ➕ Feedback, set-backs and achievements in her last Prep  ➕ Competing overseas  ➕ What to expect in Prep  ➕ Prep tips  ➕ Balancing life with competing  ➕ Pet peeves in the fitness industry  ➕ Listener questions  And so much more! CONNECT WITH US: ⁠https://www.instagram.com/letstalkbikinipodcast/⁠ ⁠https://www.instagram.com/stephkaaaa/  https://www.instagram.com/jessmahoneyy_/ 

Hello bikini listeners! In this episode we have Steph and her partner Brandon, who is a retired Professional Kayak Athlete for Team GB and is a current NPC/IFBB Amateur Classic Physique Bodybuilder. We will be discussing:  ➕ Steph's 2023 Prep (which was cancelled) ➕ Steph and Brandon's current 2024 Prep ➕ What is Bodybuilding? ➕ What it takes to become Pro ➕ The Pro Mindset ➕ The Athlete Lifestyle ➕ Sacrifices in Prep ➕ Your environment and who you surround yourself with ➕ Successful Relationships And so much more! CONNECT WITH US: https://www.instagram.com/letstalkbikinipodcast/ https://www.instagram.com/clairebonaccorso_ifbbpro/ https://www.instagram.com/stephkaaaa/

Hello, bikini listeners! Today on Let's Talk Bikini, we're beyond excited to feature a very special guest - Dr. Efi, a Clinical Psychologist and an accomplished Bodybuilder. 💕 Here’s what we’re unpacking today: - Diets Post-Competition: Navigating the crucial phase after stepping off the stage. - Prepping for Competition - A Mental Approach - The Mental Transition from Prep to Off-Season: Understanding the emotional and psychological shifts that occur when moving from a competition prep to an improvement or off-season phase. - Post-Competition Reflection: The importance of reflecting on one's performance, the emotional rollercoaster post-competition, and setting goals for the future. - Listener Q&A And more! CONNECT WITH US: https://www.instagram.com/letstalkbikinipodcast/ https://www.instagram.com/stephkaaaa/ https://www.instagram.com/clairebonaccorso_ifbbpro/ https://www.instagram.com/the_bodybuilding_psychologist/

Hello bikini listeners! In this episode we have Nicole Tan, our fellow IFBB Bikini Pro Athlete, on the podcast with us 💕  We will be discussing:  ➕ Nicole’s recent competitions in Asia & future plans ➕ Prep diet VS improvement season diet ➕ Training during prep  ➕ Competing after pregnancy? ➕ When do we plan on stepping away from competing?  ➕ Answering our listener questions And so much more! CONNECT WITH US: https://www.instagram.com/letstalkbikinipodcast/ https://www.instagram.com/clairebonaccorso_ifbbpro/ https://www.instagram.com/stephkaaaa/ https://www.instagram.com/thenicoletan/ 

Hello bikini listeners!  It has been a little while since we have recorded on the Podcast.. and lots have changed!  In this episode Claire and Steph discuss; ➕ What we have been up to over the last year away from the Podcast  ➕ Are we competing again?  ➕ What’s next  ➕ Australia Vs. Dubai  ➕ How to move to Dubai and start a business  And so much more!   CONNECT WITH US: https://www.instagram.com/letstalkbikinipodcast/ https://www.instagram.com/clairebonaccorso_ifbbpro/ https://www.instagram.com/stephkaaaa/

Hello bikini listeners! We are back in Australia after travelling the USA for 2 months for our first run of USA Pro Shows! In this episode Claire and Steph discuss; ➕ Our competitions in the USA ➕ Peak week protocols ➕ The changes from one peak week to the next ➕ The judges feedback ➕ Post comp cheat meals and the effects  ➕ What’s next for us both?  ➕ Steph has a new coach! ➕ Answering our listener questions And so much more! CONNECT WITH US: https://www.instagram.com/letstalkbikinipodcast/ https://www.instagram.com/clairebonaccorso_ifbbpro/ https://www.instagram.com/stephkaaaa/