Boss Bitch Radio w/IFBB Pro, Diane Flores

Timestamps: (03:35) Starting a fitness journey causes re-invention (05:29) Amandas timeline of re-invention (11:10) How to tackle fear (12:15) Mindset needed to re-invent yourself (14:24) Believing in yourself  (17:35) Set mindset "boundaries" & protect your head space (24:45) Identifying the areas of your life that need change (28:05) Communication + it's role in getting what you want (35:25) Cel...

Great chat today about all things building muscle. Time stamps: (04:23) Our story about mom and coaching (11:05) The importance of eating to grow muscle (14:30) Her new breast augmentation journey and how it affects her diet (16:20) Muscle building takes time (18:20) Powerlifting vs bodybuilding for muscle building (22:20) Reasons why weight training is making scale go up (23:30) Common misconcept...

Show notes: (03:30) How we deal with snack attacks (06:15) You need a reason to diet (09:06) Some of our fave diet snacks (11:30) Being hungry is gonna happen (14:40) A reason why you may plateau  (17:30) Challenging social situations on a diet (22:30) Making dieting decisions and fails (25:50) Contest diet vs mini cut differences  (28:20) Putting all bets on yourself (29:05) Best diet hack- time...

All 'bout butt stuff! Here's what we chatted: (04:00) Our glute stories (07:10) Why form is important for glute success (10:02) Glute activation process (14:50) The glutes exercises we can't live without (25:39) Are you lifting heavy enough?? (31:10) Are you doing enough sets and reps? (39:00) Our training split (40:00) How often should I train? (42:20) Isolation exercises (48:30) Recovery and it'...

Join us for a chatty podcast on all things gymtimidation: Timestamps: (04:00) Why it's important to conquer your gym fears (05:30) Common reasons people are scared to go into the weight room (08:30) Thinking rationally about looking "stupid" (10:50) Remember everyone was new once (15:00) The secret to gaining confidence in the gym (16:40) Gym etiquette in the weight room (18:40) Stop putting fit p...

Today on BBR I welcomed back Celeste Rains- Turk who is the host of Confessions Of A Bikini Pro Podcast. You can find all her info and what we discussed in the time stamps below: Time stamps: (02:40) Why she created FREE FOOD RELATIONSHIP COACHING SERIES (03:42) The wrong mindset going into prep (06:30) Our experiences with prepping to fix our previous prep's weight gain (11:00) Other important va...

OMG fan girling over this interview with Bex Farrell!! Time stamps: (03:00) 7 attempts to get her procard and a 38 week prep (04:10) Bodybuilding teaches you discipline for business (10:20) How she got started in bodybuilding which included pole dancing! (16:54) The misconception about the duration of a prep (23:35) Having control in your prep  (26:40) Post show is harder than prep (30:20) Eating...

Ok we are on our bullshit for the summer. We DON'T believe in being in a diet or cut year round. So it's time for us to peel back some layers for the summer. Here's what we talked about... Timestamps: (02:40) Saying your goals out loud (on socials) makes it real (05:20) Amandas plan for this year in competing (08:20) How we can get leaner with flexibility (09:10) The importance of diet cycling (10...

Today we discuss deloading, how to know when you need to scale back or take a break: Time stamps: (3:53) Why we need a de-load this week (5:30) Signs to know when you need to de-load (13:00) Do you really need a week off? (17:05) How to de-load step by step (29:11) The controversy on cold therapy for recovery (32:00) The benefits of a de-load and why it's important (35:05) Some gym playlist recomm...

Today on the podcast I had the pleasure of interviewing Lawna Dunbar IFBB Pro Timestamps: (02:29) How she got into bodybuilding and competing (05:53) Losing on a national stage and coming in last (09:50) Her daily routine for success on stage (13:23) Training body part split for the Olympia  (16:15) Dieting for stage  (23:20) How she balanced 14 shows last year with real life (25:33) How to travel...

Today we discuss so many nutrition related topics continued: Time stamps: (05:02) tracking inconsistencies in MyFitnessPal and macro tracking hacks (10:50) Fueling for training and performing in the gym and what to avoid (15:30) Training fasted? Do this (20:05) How to get in so much water? (21:25) Post work out meal ideas (27:04) Our fave snack- Protein cereal! (30:05) A sad snack you don't want t...

Today we dive into macro based dieting/tracking. Plus our 12 Week Diet Coaching program  HERE is OPEN for enrollment for a short period of time. PLUS we have an online ZOOM workshop on Sunday, March 19th @10am pst for free here. Time stamps: (01:33) What is a macro and why it's different than tracking calories? (03:40) Diane's Keto rant and why it's not sustainable (08:06) The word we HATE when wo...

SO, SO excited to have Amy Williams, from @absbyamy on Instagram, for this wonderful interview Time stamps: (2:03) What got her into competing/fitness after her 6th child (5:20) How she got the name "Abs By Amy" (6:37) How she felt about competing (7:20) What she learned from competing (10:17) Post show blues (11:07) Her current fitness and diet routine (14:57) Weight training and body change (18:...

Today on BBR I interviewed Celeste Rains- Turk who is the host of Confessions Of A Bikini Pro Podcast. You can find all her info and what we discussed in the time stamps below: Time stamps: (01:40) Her reason for starting the podcast (06:02) How she got into competing (10:58) Shifting from an athletes in objective sports to subjective (13:18) Binging post show (19:40) Going to National Shows and h...

In today's podcast Alysha Marie and cover IG Q&A with a variety of topics. Check the time stamps below: Time stamps: (01:07) Listener Q's- First prep nutrition hacks? Dairy, etc? (05:37) How to be confident posing in the off season? (09:20) What do we wear if we can't wear skinny jeans? (10:30) What can I do to change the appearance of cellulite? (14:25) How to deal with acne from PED's? (17:09) P...

Do you keep quitting on yourself? Do you get fired up about setting goals to then only fizzle and give up? This podcast is a bigger view into how to set yourself up to succeed and stay consistent! Related links/products I may have mentioned: Ask me anything! E-mail diane@venusfitnessstudio.com   Ditch Deprivation 12 week Diet Coaching Program The Goddess Body Project 12 week program at Venus New C...

Boss Bitch Afterdark is BONUS content that is more open in nature to sexual exploration in hopes to get more women (or any adult for that matter) curious about what they desire. Listen with an open mind and an open heart as myself and Almost Dr. Crystal Barerra share some vulnerable stories and a peek into my private life in an effort to help you be brave enough to get curious about your own desir...

Just a quickie solo episode on comparison and how it kills your goals. If you could share this with at least 1 person I would be so grateful. Related links/products I may have mentioned: Ask me anything! E-mail diane@venusfitnessstudio.com   Ditch Deprivation 12 week Diet Coaching Program The Goddess Body Project 12 week program at Venus New Client Offer at Venus  Visit Titan Nutrition for the exc...

In today's podcast Coach Glitter and I talk over a YouTube Video Busting Nutrition Myths by Stephanie Buttermore and Jeff Nippard. Time stamps: Stephanie Buttermore and Jeff Nippard (2:19) Diane's struggle with meat and protein bars (3:40) Myth 1: Carbs after dark make you fat (6:00) Metabolism slowing down at night? (7:58) Studies on carb diets vs keto diets (9:48) Myth 2: Carbs are bad (10:26) H...

Basic tips for a successful fitnesss lifestyle plus listener Q&A. See timestamps below! Have a plan and have a planner (2:20) Does your personal trainer have aggressive expectations? (4:35) Amandas story of obesity to weight training (5:28) The demise of all or nothing thinking (7:45) Taking the middle route for fitness (8:58) Budgeting your time to focus on fitness (10:58) Quit program hopping be...

Fat loss, muscle building plus listener Q&A. See timestamps below! Calorie deficit (2:59) Do you "eat really good"?? (4:28) Tracking macros (5:29) Weighing your food (8:08) Leaner proteins & whole food examples (8:23) Being in prep and being prepared (13:20) Liquid calories (14:20) Diet products and your digestion (16:12) Tips for navigating social events and weekends (18:36) The Goddess Body Proj...

How to grow your glutes and what you are doing wrong. Adapted by content from Bret Contreras the glute guy. Trying to do ALL the glute exercises in one session Your glute training transfers to strength in other lifts The top exercises we use for glute training and how we break it down Get some Greens and Titan Nutrition Supplements HERE and use promo code: BossBitch to save Salty Savage workout we...

Welcome to a new type of episode that may not be for everyone.   Make sure you listen to the disclaimers and know that I'm still dropping fitness goodies but we are having some deep convos that need to be brought out to light.   In this episode we talk about: Meet Almost Dr. Crystal Barerra here Early on conditioning for sex education Asking for what you want in the bedroom Orgasms and masterbatio...

Things we chatted today about why weight training is important: Mental health, mood boost, endorphin rush More than just a hot body Helps burn fat Confidence  Body shape change Better sex Find a partner Reverse aging  SOME LINKS TO THINGS THAT ARE MY FAVES AND MY PROGRAMS BELOW:   ► Get discounted supps on Titan Nutrition with this link HERE plus use code: boss bitch to save 10% and free shipping...

We tore thru our gym bags to share with you what we carry to be successful in our training: Gym bags- Wolf Pack and Built For Athletes A barbell hip pad for hip thrust Change of clothes & a sweat towel Weight belt from Harbinger Neoprene sweat belt (Mermaids Mystery) Ab cream VasoBurn from MPA  (use promo code: Diane to save $$) Fit Log from Amazon Squat shoes - Inovate brand Ankle cuffs for glute...