This week’s episode is with the unreadily inspirational Daniella Murphy, who is a WBFF Fitness (soon to be IFBB!) competitor and personal trainer from Wollongong.

Dani has been through a lot in her life and her story is one of survival and determination.  I am eternally grateful to Dani for sharing it with me (and you!) - it was incredibly inspiring to listen to and I will be surprised if anyone doesn’t feel inspired to go out and conquer their goals after this.

TW: This episode touches on themes of domestic violence, sexual abuse and suicide so if you’re not in a place to listen to this now, please save it for another time 💕

In this episode, Dani and I cover:⁠

• Prepping throughout COVID in 2020 and finally hitting the stage for the first time in 2021 
• Journaling and manifesting her way to a top 10 placing!
• Dani’s post show binging experience and concerns over developing disordered eating patterns
• What she’s doing differently the second time around
• Posing struggles!
• Childhood trauma and building a survivor mentality - Dani’s incredible journey
• Finding bodybuilding as part of the healing and growth journey
• Falling in love with discipline and structure
• If you want to heal… you need to deal
• Doing everything with intention 
• Feeling seen in other people’s journeys
• Advice for first time competitors

And SOOO much more!⁠

If you want to follow Dani’s journey and find out more about her personal training services you can do so at https://www.instagram.com/fitness_with_dani/ 

If you love the episode don’t forget to share to your stories and tag us both in so we can see and share too!⁠

⁠Until next time…⁠

⁠Love you!⁠

R x

#SLBC

This week’s episode was with the lovely Holly Ouwehand who is an NZIFBB Wellness competitor.

I’ve been meaning to catch up with Holly for a while now and it was awesome to get a little insight into her journey and super competitive mindset!

In this episode, Holly and I cover:⁠

• Holly’s prep 8 weeks out from her first Wellness comp
• How she manages prepping while being a flight attendant
• Doing photoshoots in prep
• Moving from bikini to wellness which suits her body better
• Deciding to prep for WBFF with one week’s notice after her first comp with IFBB!
• COVID getting in the way of 2020 competing plans 
• How Holly got into bodybuilding her background as a competitive swimming and netballer
• Putting on 30kg when on a student exchange to the US
• When we ‘noticed’ we’d gained weight
• Why Holly loves competing
• Holly’s time management tips

And SOOO much more!⁠

If you want to follow Holly's journey you can do so at https://www.instagram.com/hollyshaus/ 

If you love the episode don’t forget to share to your stories and tag us both in so we can see and share too!⁠

Until next time…⁠

Love you!⁠

R x

#SLBC

This week’s episode was with the legend that is Brooke Hoskin who is an ICN Bikini competitor from NSW.

I’ve followed Brooke’s competing journey for a while so it was really awesome to sit down and get to know her! It was amazing hearing how she went from ‘never competing again’ to ‘never slowing down!’ She’s truly found her place in the sport and I’m so bloody excited/happy for her.

Plus she’s just a hilarious legend!

In this episode, Brooke and I cover:⁠

• Brooke’s recent comp wins and Nationals appearance
• Back to back shows and applying judges feedback
• Are you ready or even cut out for competing?
• How Brooke went from ‘never competing again’ to winning to coming 2nd at Nationals
• Blowing our after her first show and how she pulled herself out of a dark place
• How Brooke fits it all in (spoiler: it involves 3am wake ups)
• PCOS diagnoses + hormone management
• Not being ready for her first show and the impact that had 
• Being called ‘fat’ in her previous sport, which led her into fitness
• Brooke’s competing plans
• All about The I’m Sorry, What? Podcast

And SOOO much more!⁠

If you want to follow Brooke’s journey you can do so at @brookehoskin and check out her podcast at @theimsorrywhatpodcast 

If you love the episode don’t forget to share to your stories and tag us both in so we can see and share too!⁠⁠

Until next time…⁠

Love you!⁠

R x

#SLBC

This week’s episode was the wonderful Sarah Collier, an IFBBNZ Bikini competitor from, you guessed it, New Zealand!

Sarah and I have been Insta friends for over a year now and I was honoured to be one of the only people who knew she was prepping for her first ever comp last year! 

That’s right, she prepped in secret! Now the cat is out of the bag and she’s also prepping for her second show, I couldn’t wait to chat to her about her experience.

In this episode, Sarah and I cover:⁠

• Why Sarah chose to prep in secret for her first show and all the challenges and benefits that came with it
• Dealing with other people’s negative opinions
• Should you post your prep on social media
• Stage nerves
• Incorporating social exercise and different training focusses post show 
• How her 2nd prep is going now she’s ‘out’ as a competitor and the differences this time around
• Overcoming binge eating and how she prevented it post show
• Mindful vs. mindless eating and activities
• Techniques for mindful eating
• Dangers of ‘scarcity’ mindset
• Sarah’s ‘Queen of Cheat Meals’ Instagram and the importance of making food an enjoyable experience

And SOOO much more!⁠

If you want to follow Sarah’s journey you can do so at https://www.instagram.com/sarahcollierpt/ and of course drool over her foodie page at https://www.instagram.com/queenofcheatmeals/ ⁠

If you love the episode don’t forget to share to your stories and tag us both in so we can see and share too!⁠

Until next time…⁠⁠

Love you!⁠

R x

#SLBC

PICTURE THIS: you’ve decided to do a bodybuilding show. You’ve got a coach. You’ve nailed the diet. You’re training like a beast. Social life? Don’t know her. You’re kicking goals… but then you realise – shit… I’m about to be a onstage in a very small, very sparkly, barely there bikini… how the hell do I get started!?

Well, fear not my friends. Because Claire Williamson, owner and designer of GlamFit Bikinis is here to save the day.

In this episode, Claire and I literally cover off EVERYTHING you need to know how about to pick and design your bikini, including:⁠

• How GlamFit came to be + Claire’s journey
• Where to look for inspiration
• When you should plan and buy your bikini
• How to choose the right colour (for you and your federation)
• What to consider when choosing a cut
• Best tops for natural and enhanced boobs
• How to design couture bikinis and themewear
• How much will it all cost me?
• How to accessorise to perfection (shoes, jewellery etc)
• Caring for your bikini and show day tips

And SOOO much more!⁠

There were also a heap of listener Q&As peppered throughout so if you asked a question on my stories the other week - we most likely answered it!!

If you want to check out GlamFit Bikinis you can do so at @glamfitbikinis and https://glamfitbikinis.com/

If you love the episode don’t forget to share to your stories and tag us both in so we can see and share too!⁠

Until next time…⁠⁠

Love you!⁠

R x

This week’s episode is with the wonderful Sharnie Cocks who is an ICN Fitness Pro and now IFBB Bikini athlete. 

Sharnie is such a beautiful soul and we had a great chat about how our limiting beliefs can hold us back and it’s so great to hear about Sharnie was able to work through hers to truly step into her power! 

As always, we cover off all things competing, including:⁠

• Reminiscing about going into lockdown over a year ago!
• How Sharnie got into competing and training
• The impact of what we internalise when we’re younger
• Pulling herself out of binge eating and purging behaviours
• How educating herself on food, macros and energy balance helped with this
• Importance of putting your body into a good position to prep
• Competing in untested federations as a natural competitor
• Choosing a federation and category
• Unexpected pro cards and dealing with imposter syndrome
• Not prepping unless you’re 100% in
• How Sharnie manages scoliosis
• Slip ups on stage

And SOOO much more!⁠

⁠If you want to follow Sharnie to learn more about her coaching services you can do so at
@sharnie_louise_

If you love the episode don’t forget to share to your stories and tag us both in so we can see and share too!⁠

Until next time…⁠

Love you!⁠

R x

This week’s episode is with the incredible Courtney McConnell who is a WBFF Bikini athlete and online nutrition and training coach from the gorgeous Gold Coast!

I absolutely love following Courtney on social media - not only does she put out super helpful macro friendly recipes and guidance all the time, but I really admire her style of training. She is one strong woman and we had a good chat on this episode about much we love compound lifting!

In this episode we spoke about:⁠

• Finding fitness after coming back from a Contiki tour
• Learning to track macros before macro tracking was popular!
• Why Courtney waited until after 21st to compete
• Trying different federations
• Best show moments
• Learning the hard way to take a break between shows
• Trying out powerlifting comps
• Why being strong is THE BEST!
• Should you squat and deadlift as a bikini competitor…?
• Courtney’s passion for helping others develop confidence
• Tips for building confidence and overcoming shyness
• Courtney’s competing plans

And SOOO much more!⁠

If you want to follow Courtney to learn more about her coaching services you can do so at @projectme_coaching and follow her journey to stage in October you can do so at @courtney_healthandfitness 

If you love the episode don’t forget to share to your stories and tag us both in so we can see and share too!⁠⁠

Until next time…⁠

Love you!⁠

R x
#SLBC

This week’s episode is with the amazing Jess Johnson - the newest Australian IFBB Bikini Pro!!

We had originally slated this interview for the week after her state qualifier show, but decided to postponed until after nationals… and we’re so glad we did! 

Not only did she turn pro at Nationals, but straight away got to go up against some of Australia best pro athletes on minutes later, taking out 3rd place!!

It was awesome to hear about all her experiences competing over six years, especially her epic come back to win her IFBB Pro card following a bit of a burnout after a year of back to back shows.

In this episode we spoke about:⁠

• Her experience turning pro in March!
• How she got started competing
• Jess’s collection of pro cards (IFBB, ANB, WNBF, INBA, AWNBS)
• Tips for competing overseas and interstate
• How Jess managed prepping in the Air Force
• Tips for managing FOMO when competing
• How to still socialise while in prep
• Rebounding and burning out from a year of back to back shows 
• Overcoming binge eating & understanding our ‘trigger’ foods
• The challenge of ‘decision fatigue’ 
• Jess’ competing plans now as a PRO!

And SOOO much more!⁠

If you want to follow Jess to learn more about her coaching services and follow her journey to stage in November you can do so at @jessjohnsonfitness

If you love the episode don’t forget to share to your stories and tag us both in so we can see and share too!⁠

Until next time…⁠

Love you!⁠

R x