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Competing takes more planning than choosing a show and starting prep. In this episode, we break down when to register and book the details that make show weekend run smoothly. We cover: Choosing and registering for your showWhen to book flights and your hotelScheduling hair, makeup, tanning, and other glamBudgeting for show-weekend expensesAvoiding last-minute stress and sold-out servicesFollow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  www.bookamberpbeauty.com Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp Black Girl Vitamins Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

Summary In this episode, Stefan Kienzl shares his extensive experience coaching across multiple bodybuilding divisions, emphasizing the importance of tailored strategies, recovery, and consistency in peak week preparation. Alexis and Amber discuss their recent competitions, insights on physique development, and practical tips for athletes aiming for Olympia success. Follow Boss on IG https://www.instagram.com/bossofoutlaw/ For prep coaching email: [email protected] For lifestyle coaching: https://topbody-coaching.com/en/coaching-en/ Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp Black Girl Vitamins Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY _______

Peak week is officially here! Amber and Alexis share their journey through peak week and upcoming shows. Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp Black Girl Vitamins Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

Summary In this episode, Amber and Alexis discuss their recent prep experiences, training insights, and strategic advice for bodybuilding competitors. They share personal updates, prep tips, and how to know when to push or pull back in training and competition. Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp Black Girl Vitamins Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

What should first-time NPC national competitors really expect? Today, we cover realistic timelines, expectations, and seasoned-athlete strategy for knowing when to push forward vs. pause and rebuild. Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp Black Girl Vitamins Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY _______

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp Black Girl Vitamins: Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

In today's episode, we are giving you a rundown on Alexis's show and Amber's 1 month of prep! Thanks for listening.  Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

Our 2nd Pose Suits Glam seminar is happening Sunday, April 26, in Orlando, Florida (the day after Girl Power), and we would love to have you there. In today’s episode, we have our amazing suit sponsor, Krista Haynes, owner of KH Customs. Krista shares her design insight on suits, and we discuss what to look forward to at the seminar.  Sign up here https://www.eventbrite.com/e/pose-suits-glam-2026-tickets-1984828198572?aff=oddtdtcreator Follow Krista https://www.instagram.com/khcustoms/ Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

On today’s episode, we’re chatting with Lindsey, an NPC Bikini athlete. Lindsey has been competing since 2015 and shares what it’s like being a flight attendant with odd shifts, breast implant explant, and dealing with gut issues that caused them to take a step back from competing for a while.  Follow Lindsey on Instagram https://www.instagram.com/lindseyaeth/ Breast Explant Highlight https://www.instagram.com/stories/highlights/18306439249097016/ Lindsey's KH Customs Code: LindseyE Zach Etheridge for coaching https://go.theaegisnutrition.com/apply-zach-form Follow Zach on Instagram https://www.instagram.com/pretty_boyzac/ POSE SUITS GLAM Seminar Sunday, April 26, Orlando, FL https://www.eventbrite.com/e/pose-suits-glam-2026-tickets-1984828198572?aff=oddtdtcreator Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp The Shoe Fairy Code: Alexis Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

In today's episode, Alexis is sharing her recap of the Arnold US and what it was like peaking on keto. Thanks so much for listening.  Pose Suits Glam Seminar Sunday, April 26, Orlando FL https://www.eventbrite.com/e/pose-suits-glam-2026-tickets-1984828198572?aff=oddtdtcreator Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis https://posing-with-alexis.square.site/ Stage glam @amberpbeauty  Now booking Charalote Pro/Am 2026 https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA Pro Tan: Alexis Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

Pose Suits Glam 2026 Sunday, April 26 • Orlando, FL Spotlight Dance Center 7751 Kingspointe Pkwy  Sign Up Here! https://www.eventbrite.com/e/pose-suits-glam-2026-tickets-1984828198572?aff=oddtdtcreator Whether you’re stepping on stage for the first time, deep in prep, or building in the off-season, this seminar is designed to help you show up confident, polished, and stage-ready. What you’ll learn Competition suits with KH CustomsChoosing a suit that fits your division and physiqueFabrics, cuts, and details that elevate your lookFit tips and what to bring to your next suit consultPosing with AlexisStage presence and transitionsPosing cues you can practice immediatelyHow to highlight your strengths with intentionStage glam with Amber P. BeautyHair color guidance for stage lighting and photosHairstyle options that hold up all dayEyeshadow + lip color combos that read beautifully on stageProduct and prep tips for long-wear glamWho it’s for First-time competitorsCompetitors currently in prepCompetitors in the off-season who want to refine their look and confidenceWhat to bring HeelsPosing suit (optional)Sign Up Here! https://www.eventbrite.com/e/pose-suits-glam-2026-tickets-1984828198572?aff=oddtdtcreator

In today’s episode, Amber shares her journey and a realistic timeline to earning an IFBB Pro card, plus the key factors to remember during the process. Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on YouTube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis https://posing-with-alexis.square.site/ Stage glam @amberpbeauty  Now booking Charlotte Pro/Am 2026 https://bookamberpbeauty.square.site/ Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA Pro Tan: Alexis Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

Thinking about your first bodybuilding prep but not sure if you’re truly ready? In this episode, Alexis and Amber break down the real pros and cons of competing, who shouldn’t prep yet, and what nobody tells you about the mental, physical, and financial cost of getting stage-lean. They also share a practical prep-readiness checklist and a simple decision framework to help you choose between prepping now, building first, or waiting. Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis https://posing-with-alexis.square.site/ Stage glam @amberpbeauty  Now booking Charlotte Pro/Am 2026 & Girl Power https://bookamberpbeauty.square.site/ CODES: KH Customs AlexisA or Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA Pro Tan: Alexis Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

Fit Model is here, Bikini is evolving, and competitors are already making moves. In this episode of Girl Gainz, we’re breaking down why some IFBB Bikini pros are switching to the Fit Model division and tips to help you grow the division you compete in. If you’ve been confused by all the opinions flying around, this will help you zoom out, get clear, and make decisions based on your goals. Listen + share your thoughts: Are you Team Bikini, Team Fit Model, or just watching the chaos unfold? Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/ Stage Glam Webinar Feb 15 https://bookamberpbeauty.square.site/  Stage glam @amberpbeauty  Now booking Charlotte Pro/Am 2026 https://bookamberpbeauty.square.site/ CODES: KH Customs AlexisA or Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY

Happy New Year, Girl Gainz gang! We are back and chatty lol. We are sharing updates and answering a few of your questions. If there's anything you want us to talk about, please DM the Girl Gainz Podcast on Instagram. Thanks for listening.  Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/ Email: [email protected] Watch episodes on YouTube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast Follow Alexis on Instagram: @the_alexis_nicole Follow Amber on Instagram: @amberpacholok For posing @posing_with_alexis  https://posing-with-alexis.square.site/  Stage glam @amberpbeauty  Now booking Charlotte Pro/Am 2026 Join The Biblical Bodybuilder Community https://thebiblicalbodybuilder.circle.so/join?invitation_token=d427c648eec129a5d19de8f065b66f87b6f1ceaf-dfbfe452-f8e1-4da7-831c-94bd5a656bb2 CODES: KH Customs AlexisA or Amberp The Shoe Fairy Code: Alexis Free Spirit Outlet: afit KH Customs AlexisA  Pro Tan: Alexis  Raw Nutrition: ALEXIS Revive: ALEXIS TLF: TLF-DRURY