The Bikini Academy

In this week’s episode your hosts discuss the aspect of recovery as competitive bodybuilders. We discuss a variety of topics including what we perceive as recovery, what can be considered recovery strategies, things that we actively do ourselves or promote to ensure recoverability from training and daily stressors, the importance of it, and much much more. So tune in and pick up some tips and thin...

In this week’s episode we are joined by our significant others - Jonathan Bannister, Daniel Chapelle and Ben Brown to discuss all things surrounding relationships and competition prep.  So if you are either in prep yourself or a partner of someone in prep (or potentially soon to be in the near future) this is a must listen to.  If you enjoyed this episode, we would love to hear your feedback and a...

In this week’s episode we chat openly about some of the prep frustrations we love to hate. If you’re completely vanilla to competitive bodybuilding this might be an eye opening episode to tune into, or have a laugh along with us if you’ve experienced these in your competitive journey before. If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to...

In this week’s episode your trio of hosts are joined by amateur IFBB Pro League bikini athlete, personal trainer, online and posing coach Gabriela Castillo.   Tune in as we get to know Gabi and then discuss a variety of topics including competing overseas at the Amateur Olympia in Japan, creating the athlete’s mindset, having a strong sense of self and the importance of having a thick skin as a co...

In this week’s episode your favourite trio discuss our thoughts on ego lifting and what actually is this elusive term that gets thrown around in the fitness community - progressive overload. Tune in and find out why we don’t promote things like 1RM training or sensation based training for bodybuilding goals, and how we ensure we progress with our own training in alignment with our physique goals....

In this week’s episode your three hosts discuss the feeling of pressure as a competitive bodybuilder.  We discuss both positive and negative forms of pressure, how it has shown up for us all in our current phases and in past seasons, as well as key takeaways on how to change your internal dialogue. So if you are feeling the pressure of a shortening timeline, high expectations or fear of falling sh...

In this week’s episode Montana and Nicole do a prep catch up on where they are currently at in their respective preps, and updates for Hanna’s timeline for next year. We then dive into what all three of your fabulous hosts are lovin’ at the moment. If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifica...

In this week’s episode your hosts are joined by FMG Fitness Pro and multiple USA/World Champion Alicia Kyrgios (nee Gowans).   On top of an incredible athletic career to date, Alicia is also a successful health/wellness and comp prep coach with Ally’s Angels with many gold nuggets of wisdom to share with both seasoned and first time competitors. If you are considering competing in FMG or curious a...

In this week’s episode your hosts break down the bikini girl stereotypes and prep essentials with a head on bracket tournament. You’ll have to tune in to find out what reigns supreme! If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials. Follow us on Instagram: The Bikin...

In this week’s episode your hosts share a recap and highlight of Season A shows now that the season has wrapped up for most federations in Australia. We discuss a variety of topics including our highest calories, our anecdotal experiences of reverse dieting, our thoughts on editing physique photos and much much more. If you enjoyed this episode, we would love to hear your feedback and appreciate a...

In this week’s episode we have the absolute honour and pleasure to interview Australia’s newest IFBB Bikini Pro, none other than Mel Fletcher.  Mel chats about her journey and introduction into competitive bodybuilding, the impact of having the right people in your life, and how she has overcome adversity in prep, plus much much more. This is definitely an inspirational episode with a truly unique...

Due to popular demand, in this week’s episode your lovely hosts sit down and have a casual chat about the differences between the female categories on offer across Aussie federations. We discuss where you may be able to crossover between categories inside a federation, differences in the same category between federations and things to consider when looking at where you might be best suited based o...

We are deep within the competitive season, so it only feels fitting for your hosts to discuss their thoughts on recent events including FMG Australia and IFBB Pro League Nationals.  Montana and Nicole also give some updates on their current preps. Plus the all important topics such as our weirdest prep food combos and much more. If you enjoyed this episode, ensure to hit the subscribe button so yo...

This week your hosts are joined by previous guest and friend to the podcast, IFBB Bikini Pro Lisa Reid to discuss our thoughts on the IFBB Pro League Oz State shows bikini results for Season A. If you haven’t already, make sure you listen to EP:13 to Lisa’s interview immediately after her Pro card win at the IFBB Pro League Carribean Grand Prix.  https://podcasters.spotify.com/pod/show/the-bikini-...

In this week’s episode we answer your listener questions, discussing topics such as why do we go through the “pain” of prep, tips on creating a meal plan, are we flexible with our nutrition in an improvement season, how often do we deload, our thoughts on an extended deficit and much much more. Make sure you listen to the end of the episode, as we saved the best questions to last. If you enjoyed t...

In this week’s episode we debunk some of the common misconceptions that you often hear leading into a peak week. Cue water manipulation, alcohol on show day, sugar alcohols and more. We dive into why these myths are deemed as being outdated or not necessary to ensure you bring your best package to stage. We hope you find this episode both entertaining and informative!  If you enjoyed this episode,...

In this week’s episode we are joined by a very special guest - IFBB Pro League Australia female Judge and figure athlete, Victoria Maree.  We delve into the Pro League bikini criteria and how the panel makes their decisions based on the current standard even at an amateur level, insights on what the judges want/don’t want to see, what opportunities there are for athletes to compete with the Pro Le...

In this week’s episode we find out more about Hanna - her competitive history, her future goals and what makes her tick! We also do a catch up and find out where everyone is at with their training and competitive goals. Plus discussing how we ensure to enjoy peak week and our worst prep stuff ups. So tune in, get to know your hosts a little better and pick up some hot tips as we move into the next...

In this week’s episode we are excited to announce and introduce our brand new co-hosts Montana Bannister and Hanna Otway.  If you have prepped before, no doubt you have received some unsolicited or “you can’t say that!” comments/questions which can easily be deemed as offensive. We have an open conversation around experiences we have had in previous preps, and how we have all learnt over time to u...

In this week’s episode we are joined by a very special guest, the new WNBF Australia President Leah Marie. This lady has a tremendous history and backstory in regards to her mental and physical journey to becoming a highly successful pro figure athlete that are very proud to share with the TBA community.  Nicole and Leah discuss what drew Leah to WNBF Australia as a competitor and now new presiden...

In this week’s episode your hosts Nicole and Alana discuss some of their posing “icks” that they have both done themselves in the past, and often see competitors do on stage. We talk about how posing has evolved since we started competing and what are some of our recommendations and considerations to improve your stage IQ and presentation. We hope you find this episode both entertaining and inform...

In this week’s episode your hosts Nicole and Alana answer our listener's questions, and dive straight into discussing a variety of topics including should you switch coaches during prep, do we struggle with comparing ourselves to others, fear of rebounding post comp, plus much much more. We hope you enjoy this episode, and make sure to catch up on our prior episodes if you haven't already....

In this week’s episode your hosts Nicole and Alana are joined by a sunominous voice and personality in the natural bodybuilding community here in Brisbane, no other than Jason Woodforth, the ICN QLD President.  We discuss a wide variety of topics to find out more about what is involved if you are aiming to compete with ICN as a natural female competitor and what the federation has to offer to make...

In this week’s episode Nicole and Alana answer our listener's questions, and dive straight into discussing a variety of topics including how we might implement refeeds and diet breaks, knowing when a cardio prescription is too much, should you wear a waist trainer and much more.  So get comfy, and we hope you enjoy this episode! If you are feeling extra generous, we would also appreciate a 5 s...

In this week’s episode Nicole and Alana discuss what is referred to as having good genetic proclivity and potential in order to be a successful bikini competitor; and what elements of your genetics may assist/desist you in creating a balanced and symmetrical bikini shape.  We also talk about training considerations to ensure that your training is productive and tailored to specific areas, as well...