Prep Life
Sports
About
Prep Life of bikini competitors and online coaches Amy Ehinger Founder and CEO of Glam Girl Bikini and IFBB Professional Coach and bikini athlete Chris Nicole. Topics include the trials and tribulations of bikini competitors living the "Prep life".
Episodes
- S#!+ They Don't Tell You About Bodybuilding: Onstage & Backstage Edition!
In this episode Amy and Leemarie talk about little know details that could make or break your stage package! Suit cut, sizing, connectors, how you wear your suit and whether to use bikini bite to hold it in place! We also discuss Tyler Man…
- Q&A With Head Posing Coach Marissa Willmott!
In this episode Leemarie interviews IFBB Pro Bikini athlete and Head Posing Coach at Glam Girl - Marissa Willmott! We talk about trends in bikini and fit model posing, the MOST important factor for stage presence, subtle things the judges…
- Every Prep is Different: Why & How to Stop Comparisons
In this episode we talk about the various elements of prep that can and often do change for different athletes AND for the same athlete in different stages of their competition career. Amy & Leemarie share personal and coaching examples of…
- Bodybuilding & Female Health: Hormones, Fertility, Pregnancy & Competing after Babies
Breaking news! Coach Leemarie announces that she is 4 months pregnant and in honor of that we are discussing women’s health in bodybuilding! Bodybuilding is often portrayed as an unhealthy sport. But we believe that for women, healthy prep…
- Overeating Part 2: GLP-1 Side Effects from Pub-Med & Clinically Reviewed Trials
If you’ve struggled with overeating, it’s not just about discipline. It’s about biology, environment, and hormones. And for the first time, we have tools that directly address those systems. Here’s a strict, evidence-based breakdown of the…
- The Real Reason We Overeat
Overeating is not just about willpower. In this episode we talk about evolving from an environment where food was scarce to one of abundance and convenience. We discuss the biological effects this creates and touch on one of the latest and…
- IFBB Fit Model Pro Karina Luna
Karina Luna is an IFBB Fit Model Pro and dedicated athlete who earned her pro card December 2025 at NPC Nationals. Now preparing for her pro debut, she uses her journey to inspire others to build confidence, embrace the process, and push b…
- Things That Make Prep Harder
A bodybuilding prep is hard, we ALL know that! But there are several small habits that can actually make your prep much harder or easier depending on if and when you start practicing them! Follow us on IG @preplifepodcast @glamgirlbikini @…
- How to Stay Involved in Bodybuilding When You're Not Competing
Not currently competing? You’re not out of the sport—you’re in the phase where real growth happens. In this episode, we talk about how to stay connected to bodybuilding, build your physique, and keep a strong sense of purpose without the p…
- Brittni Shae IFBB Pro Fit Model
Are you wanting to know more about the Fit Model Division? If so, then this is an episode you don’t want to miss! Amy Ehinger interviews Professional Fit Model Brittni Shae and gets all the tea about the most recent IFBB pro Fit Model comp…
- Japan Pro Recap: The FIRST EVER Fit Model Pro Show
On this episode Amy and Leemarie are joined by IFBB Fit Model Pros, Lindsay Black and Xuan Ngo to recap the first fit model pro show that took place in Japan. We discuss the judging criteria, posing routines, suits and jewelry and what thi…
- The Secrets to Consistency in Prep
Bodybuilding prep can be monotonous and dare we say- boring! In this episode we give practical tips to set yourself up for success, get through the tough days with ease and avoid burnout. Follow us on IG @preplifepodcast @glamgirlbikini @a…
- IFBB Fit Model Pro Xuan Ngo on Weightloss Transformation, Natural Athletes & The Fit Model Division
Today we are joined by IFBB Fit Model Professional Xuan to talk about her journey as a mom of two just looking to finally lose the extra weight, to a very successful run as a natural bikini competitor in the NPC to now becoming a professio…
- Breaking Fit Model News & The NEW Food Pyramid
New suit guidelines for Fit Model? IFBB Bikini pros announcing their Fit Model debuts? New Food Pyramid that focuses on high fats and low carb? We have the scoop! And as usual, we give our opinions on it all! Follow us on IG @preplifepodca…
- 2026 Fitness Trends: Yay or Nay?
In today's episode we give our opinions on the latest trends in fitness and health including AI generated workout and nutrition plans, biohacking, viral social media trends, cycle syncing your workouts, peptides and more! What trends do yo…
- IFBB Pro Lindsey Black on Division Standards & Women's Fitness Advice
Fit Model Professional Lindsey Black joins us to discuss winning her pro card (twice!), transitioning from bikini to fit model and her unique and specific beliefs on fitness and nutrition for women in their 30s and above. We discuss her th…
- Q&A: Posing Tweaks, Most Important Bikini Muscle, Suit color & Styling Tips
In this Q&A episode we discuss topics such as building a bikini body from scratch, picking out just the right color and style of suit for your skin tone and hair, posing tweaks to transform your physique onstage and more! Follow us on IG @…
- What I wish I Knew Before My First Prep
A bikini or fit model prep can be a shocking experience if you are not prepared! Amy and Leemarie discuss 10 things they wish they had known about prep before their first time so YOU can learn from their experience! Follow us on IG @prepli…
- Longevity in Competing: The Athlete Lifestyle
Coach Amy has been competing in the sport of bodybuilding for 15+ years and in this episode she gives her top tips on how to stay relevant in the sport, how to create a sustainable lifestyle in bodybuilding and how to avoid burnout with di…
- PT 2: Translating 2025 into 2026 Goals
In this second episode of goal setting we breakdown how to set a theme for your year, translate ideas into action, hold yourself accountable and track progress and also how to break down your year into smaller segments with specific focuse…
- 2025 Audit: What actually happened?
In this episode we look back at our year of prep, improvement season, shows, training and diet, coaching, self improvement and development. We show you actionable steps to decide what can improve and what needs to go! Goals for 2026 start…
- 2025: Favorite Trends, Products and Memories!
In this episode we recall our favorites from 2025! What we loved and what we found, new trends or just new to us! Follow us on IG @preplifepodcast @glamgirlbikini @amyehinger @leemarie183 Use code GGB10 for 10% off all coaching options unt…
- Unhinged Stories From Prep Part 2!
We are getting honest and up front about our most unhinged moments on prep! All the scam products we bought, all the picky food requests we've made, all the things that trigger us at the gym and more!! End of Year Coaching Code: GGB10 for…
- New Rules for Pro Fit Model & How to Interpret Your Feedback!
In this episode Amy and Leemarie go over the new rules for Pro Fit Model and Bikini in 2026 and how this will effect the timing of the shows and preparing for your moment onstage. Then they talk about Amy's phone call with the NPC Women's…
- Navigating the Holidays on Prep!
Thanksgiving, Christmas, New Years on Prep!! We give our best tips on how to handle food pushers, cravings, prep diet, post show appetite and off season tricks to stay on track!! Follow us on IG @preplifepodcast @glamgirlbikini @amyehinger…
- Kansas City Show Recap: Glam Girl Athletes Tell All!
Glam Girl Athletes, Christine Parks and Beth Krause tell about their experience at the Kansas City Central USA Championship show this last weekend. Christine competed in Bikini and Beth competed in Fit Model. They talk about in person coac…
- IFBB Pro Brooklyn Goodsell: Her Journey to a Pro Card
Fit Model competitor Brooklyn Goodsell joins the Prep Life Podcast to talk about her journey of competing in bikini, natural federations, the NPC and finally about how she almost called in quits right before winning her Pro Card at the Ama…
- Unhinged Stories from Prep!
Amy and Leemarie tell their unhinged stories from prep! Tanning mishaps, suit oopsies, last minute haircuts in the bathroom, leopard print abs, and many more!! Follow us on IG @preplifepodcast @glamgirlbikini @amyehinger @leemarie183 Watch…
- Q&A: Mistakes on Prep, Fit Model VS Bikini criteria, Takeaways from the Bikini Olympia
In this Q&A episode Amy and Leemarie talk about the biggest mistakes they've made on prep, the hardest part about post show and what we can take away from the 2025 Miss Bikini Olympia going into the next year of bodybuilding! Follow us on…
- 2025 Olympia Recap! New Miss Bikini Olympia!
In this episode we go over all the latest Olympia news, the top 5 in each category as well as a deep dive into our new top 5 Bikini Olympians! Follow us on IG @preplifepodcast @glamgirlbikini @amyehinger @leemarie183 Watch on YouTube: Glam…
- Retatrutide: The Hot New Trend in Weightloss
On today’s episode we discuss the latest hot topic in the fitness industry - weight loss drug, Retatrutide. What are the benefits? Are there potential side effects? What does this mean for bikini competitors in prep, dieting hard for a sho…
- Bikini Olympia Predictions 2025
Amy and Leemarie talk about the 2025 Olympia stats and who could possibly be in that top 15 for Bikini!! Follow us on IG @preplifepodcast @glamgirlbikini @amyehinger @leemarie183 Watch on YouTube: Glam Girl Bikini Join the team: https://ww…
- IFBB Pro Fit Model Meaghan Taylor
On this episode Amy interviews the newest IFBB Pro Fit Model, Meaghan Taylor! Meaghan earned her pro card at North Americans in the Masters 45+ class! Follow Meaghan on IG @meaghan.m.taylor.ifbbpro Follow us on IG @preplifepodcast @glamgir…
- Handling Judges Critiques & NEW Olympia Qualification Rules
The sport of bodybuilding is HIGHLY subjective from a judging standpoint. Receiving judges critique and knowing how to dissect it and turn it into actionable steps is key to moral and longevity in our sport! We give you our best tips on st…
- Bodybuilding: The Reality of Setbacks
Anyone who’s ever competed in bikini or fit model knows this truth: it’s not always about how hard you work. Sometimes you bring your best package and you still don’t place where you hoped. Sometimes your body doesn’t peak right. And somet…
- Fit Model Feedback: The "Look" Judges Want, New Front Pose Tweaks & More!
Glam Girl CEO Amy has now done two Fit Model competitions and she has the scoop on judges wanting a "beautiful look", how to tweak the front pose for a tinier waistline, how prep is different from Bikini and updates on future competitions!…
- Fit Model and Bikini Trends
Have you been wondering what the latest trends are in NPC/IFBB Fit Model and NPC/IFBB Bikini? If so, this is the episode to listen to find out. Be sure to listen in as @glamgirlbikini Coach and CEO @amyehinger and Head Posing Coach @Mariss…
- Stress on Prep: Fat loss, Digestion & Hormones!
We all talk about stress and how it can hinder fat loss but do you ever wonder how and why? Stress has a massive effect on fat loss and fitness and as bodybuilders and competitors we need to focus on managing our stress levels for the best…
- S#!+ They Don't Tell You About Judges Feedback
Do you ever wonder how to interpret your feedback from the judging panel? What should you do with the feedback you get? What if you get feedback that doesn't make sense? How even do you GET feedback after a show? We got you covered!! Follo…
- Debunking Bikini Prep Myths!
Fat burners, tilapia & asparagus, hours of daily cardio - sound familiar? There are many common myths about bodybuilding bikini preps that are still widely spread and believed and we are here to debunk them! Follow us on IG @preplifepodcas…
- How Do I Know if I'm Addicted to Prep? Body Dysmorphia, Cheat meals & Relationships!
In this listener questions episode, Amy and Leemarie answer questions about discipline vs motivation, losing friends during prep, keeping relationships strong, and how to have a positive body image in a sport that is constantly trying to i…
- S#!* They Don't Tell You About POST SHOW
What happens after you step off stage at your bodybuilding competition? Many competitors struggle with binge eating, bloating, weight gain, post show blues, and just lack of routine and structure in general and we are here to help! In this…
- S#!* They don't tell you Part 2: SHOW DAY
So you have dieted and done all the cardio, you made it through peak week and it’s time to compete! Do ever wonder just what to expect? From freezing backstage to running behind schedule to peeing with a spray tan, we’ve got you covered! W…
- Monetizing Your Fitness!
As bikini bodybuilders we know how expensive our sport can be! Have you ever wished you could turn your passion for fitness and competing into a career? Maybe you just want to offset the cost of competing or earn some of your supplements o…
- Pittsburgh Power Pro Recap!
In this episode Amy recaps the Pittsburgh Power and Fit Expo from Mother's Day weekend! History was made with the first EVER Fit Model Pro and natural pro qualifiers are growing in the industry! We also discuss how to break up training ses…
- Mothers Day and Pittsburgh Pro Show Predictions!
Mothers day and the Pittsburgh Power Pro show are this weekend! Amy and Leemarie give their top 3 predictions for the winner of the pro show! Then we discuss how to involve your family in your competition prep and teach your kids about bod…
- S#*+ They Don't Tell You About Prep!
Amy and Leemarie go into the dark corners, the random inconveniences and the sometimes hilariously pathetic side effects of doing a bikini prep! When sleep is not a thing, regular bathroom trips are like a christmas present and you hit a w…
- Bloodwork Markers for Bikini Competitors
As elite athletes it is important to get regular bloodwork done! But which markers are especially important for bikini competitors and why? When should you get your bloodwork done - before a bikini prep? After competition day? During your…
- Mindset Hacks for a Hard Prep!
Bodybuilding Prep is NOT for the faint of heart! In this episode we discuss mindset techniques that set apart the average fitness person from the elite competitor! Follow us on IG @preplifepodcast @glamgirlbikini @amyehinger @leemarie183 J…
- Dealing with Food Noise in Prep!
Do you struggle with constant thoughts about food? Are your cravings out of control? Do you prep perfectly all day only to fall apart and binge at night? We GET IT! Food noise has been trending all over the fitness industry and in bodybuil…