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Seen as me and Jenny are doing the same show, I invited her back on to do an update at 2 weeks out from the 2bros Pro Tan Naturals Cup. Here is how we are both feeling at 2 weeks out, the realities of how hard we have had to push, our decisions to stay natural and so much more! Content includes How hard have we had to push Managing injuries in prep Where can you draw the line between prep tired and proper fatigue? Honesty with your coach Does having an ‘effective off season’ actually make prep any easier Other people’s onions on your prep Levels of commitment Staying natural and do we feel pressure to go assisted Should you look at what the pro’s are doing Using the feedback from your shows Not placing your worth on placings Importance of your close circle and having their honesty How discipline feeds other areas of your life Watching shows in close proximity to your own Jenny's IG: @jennyhamiltonpt Podcast IG: @parttimebodybuilder @holly.lj

Feeling a bit overwhelmed trying to prepare for show day? Well here is an episode for you! It was so great to have my first guest and owner of KOMPAK back on the podcast  to cover off how you can make sure that you are prepared for the big day. Content includes Show day checklist Budgeting for show day Things to think about before the show Planning your look Considerations for show day Show day timings & itinerary  Pumping up Looking after yourself on show day Resources Show day checklist - https://www.kompak.store/blog/show-day-list-what-to-pack-male-female-bodybuilding-competitors Budget planner - https://www.kompak.store/blog/competing-budget-planner-male-female Social Media KOMPAK women - @kompakwomen KOMPAK men - @kompakmen Jasmin's - @jasminjuliajeffery keep up to date with the latest podcast news on IG @parttimebodybuilder. You can also find your host, Holly @holly.lj. 

Here is where I am at 5 weeks out....eek! I have to admit that I am having my first proper prep wobble with the age old question of am I going to be ready in time ?! Content includes What has happened since the last update Diet break Where I am now with training, cardio and diet Am I going to be ready?! Life update Some exciting news Podcast socials: @partimebodybuilder @holly.lj

IFBB Bikini Pro Mary Ann Parks joins me to talk me through her journey to pro status and her plans going forwards. Two things really struck me about Mary Ann is her drive to really hone her craft through constantly learning every area of the sport as well as her ability to bounce back, she really has overcome so much. Content includes Amateur journey Taking time away from the stage to get better Getting uncomfortable in offseason Importance of posing and hiding imbalances Overcoming injuries Training with imbalances Journey to the pro stage Mary Ann's IG: @maryann_ifbbpro Podcast IG: @parttimebodybuilder @holly.lj

... until I injured myself. Prep brain got the best of me and I was a complete wally. Here is a quick update on what I have done, how it has affected things and the plan moving forwards! Podcast Instagram: @parttimebodybuilder Personal Instagram: @holly.lj

11 weeks down, 9 to go! Where is the time going?! Here is a full breakdown of where we are at 9 weeks out as well as what has changed recently. Content includes Recent changes to the plan Body weight stalling Will I be lean enough? Prep and periods Strength struggles A shift in  mindset You can also follow my journey to the stage on Instagram @holly.lj  Keep up with the latest podcast news and episode @parttimebodybuilder

What an open, raw and inspiring chat I had with Amy, which to be honest took me completely by surprise. We had intended to talk about training hard and preps however the conversation became a lot more than that, we discovered that we had similar experiences and could delve deeply into them instead. We opened up on the realities of the modelling industry as well refusing to let an abusive relationship turn be a defining feature, instead using it to harness mental toughness. I want to thank Amy for being so candid and vulnerable. Content includes Thoughts/feelings 2 weeks out from pro debut Taking other people’s comments with pinch of salt Fitness prep vs bikini prep Keeping strength training and cardio separate Importance of regular contact with your coach on prep Finding the gym The brutality of the modelling industry Abusive relationships Rebuilding confidence and self-worth Not letting the past define you Turning trauma into mental toughness and fuel The formula to training hard Stopping worrying what anyone else things

Everything you could possibly want to know about tanning for a bodybuilding show with Laura from Get Bronzed, the official tanning partner for 2Bros Pro Events. Content includes: Skin prep Hair removal Base coat Show day tan What to expect when getting tanned What to wear and what not to wear Tanning mishaps – what is fixable Back to back shows Listener Q&A: What can competitors do to make it easier for the tanners? Prep for pale skin Doing your own tan Get Bronzed contact details: IG: @get_bronzed Website: https://www.getbronzed.co.uk/

We are 14 weeks out and 6 weeks into prep so I thought it was time for a little update. Covering what has been happening in terms of prep and some exciting developments in life in general. Content includes: When the scales don’t change Why I follow a meal plan & don’t work out my macros How different this prep is Putting my phone away Morning routine and habits Show plans Life update Things work out in the end Podcast IG: @parttimebodybuilder @holly.lj

How often do you hold yourself back from doing things that you want to?  Well, I do a lot! I will hold my hands up and say that my overthinking and overanalysing is both a huge strength and a huge weakness for me. In this episode I talk about how I have been talking myself out of some particular shows recently and why looking at the real reason I body build has helped me reframe things and decide just to go for it. Podcast social's: @parttimebodybuilder @holy.lj

It was great to catch up with teammate Phoebe to talk about her new role as The Posing Pro Assistant Coach, all things posing coaching and her competing journey. Including her switch from toned figure to IFBB bikini.  Content includes Phoebe's new role as The Posing Pro's Assistant Posing Coach How often should first timers and seasoned competitors have posing coaching Whether to stay loyal to a posing coach Phoebe's competitive journey Toned figure to IFBB bikini Things to think about when competing abroad Adapting your training to your needs Future Plans Book in a posing session with Phoebe - https://theposingpro.com/product-category/posing-sessions/  Phoebe's Socials: IG - @phoebegoodwin1 YouTube - Phoebe Goodwin - https://www.youtube.com/channel/UCcuTmIB-qRPfk-XxsUXPsNQ Podcast Socials: @parttimebodybuilder @holly.lj

A round up of my 2 year off season and my plans moving forward for the 2021 competitive season. Content includes Feedback and takeaways from my 2019 show Changing coaches Taking a different approach and not being afraid to go against the grain Changing gyms Plan for this year 1st week of prep Listener Q&A Listener Q&A includes What exercises have you made the biggest progress with? How high did your calories get in off season Did you still do cardio in offseason? How long did you take for off season? Favourite and worst part of off season? What are you most exciting for during prep? @parttimebodybuilder @holly.lj Thanks for listening as always Holly x