Let's Talk Bikini

EP.20 - ONE Week Out, Prep Review 

Hello bikini listeners! 

WE ARE ONLY ONE WEEKS OUT! In this episode we have Steph recording with her partner Brandon 

We will be discussing: 

➕ Prep review on the last 20 weeks! 

➕ Optimising different phases of prep 

➕ The bodybuilding lifestyle 

➕ Blocking out the outside noise 

➕ My mental health over the last few years 

➕ How mental health impacts prep 

➕ The secret ingredients in prep, training and progress 

➕ Competing plans moving forward 

➕ ”Chapter One of the new book” 

And so much more!

CONNECT WITH US:

https://www.instagram.com/stephka_ifbbpro/ 

https://www.instagram.com/stephkafit/

https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners! 

WE ARE 6 WEEKS OUT! In this episode we have Steph recording with her partner Brandon 

We will be discussing: 

➕ Prep updates 

➕ Fatigue management under 8 weeks out 

➕ External stressors 

➕ Emotional rollercoasters 

➕ Being a business owner in prep 

➕ Optimising training load at the end of prep 

➕ Quality Comp Prep coaching 

➕ Truely knowing your clients 

➕ Self sabotaging and mental health as an athlete 

And so much more!

CONNECT WITH US:

https://www.instagram.com/stephka_ifbbpro/ 

https://www.instagram.com/stephkafit/

https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners! 

WE ARE 8 WEEKS OUT! In this episode we have Steph recording with her partner Brandon 

We will be discussing: 

➕ Prep updates 

➕ Birthday celebrations in Prep 

➕ Refeeds and off-plan meals in Prep 

➕ Prep mentality 

➕ Unhealthy mindsets 

➕ Life balance in Bodybuilding 

➕ Taking responsibility for your outcomes 

➕ Taking the first step and embracing being s**t as beginner 

➕ Blocking the outside noise 

➕ External stressors in Prep 

➕ Communication and your support group in Prep 

➕ The gym as a control outlet 

➕ Losing my Instagram accounts 

➕ The impact of social media 

➕ Prep predictions 

And so much more!

CONNECT WITH US:

⁠https://www.instagram.com/letstalkbikinipodcast/⁠

⁠https://www.instagram.com/stephkaaaa/

https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners! 

WE ARE 11 WEEKS OUT! In this episode we have Steph recording with her partner Brandon again

We will be discussing: 

➕ How is prep so far? 

➕ Scale weight not moving in prep? 

➕ Fatigue management in a Prep 

➕ Body recomposition 

➕ Realistic expectations with competing 

➕ Preventing burnout in bodybuilding 

➕ Goals beyond Bodybuilding 

➕ Business plans 

➕ Returning back to Australia? 

➕ Listener questions 

And so much more!

CONNECT WITH US:

⁠https://www.instagram.com/letstalkbikinipodcast/⁠

⁠https://www.instagram.com/stephkaaaa/

https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners! 

In this episode we have Steph and Jessica Mahoney, who is also a Coach at StephkaFit. Jess recently competed and had a successful season in NPC/IFBB Australia and overseas in Korea, where she just missed out on the IFBB Pro Card! 

We will be discussing: 

➕ Why NPC/IFBB? 

➕ Transitioning from ICN to NPC/IFBB

➕ Feedback, set-backs and achievements in her last Prep 

➕ Competing overseas 

➕ What to expect in Prep 

➕ Prep tips 

➕ Balancing life with competing 

➕ Pet peeves in the fitness industry 

➕ Listener questions 

And so much more!

CONNECT WITH US:

⁠https://www.instagram.com/letstalkbikinipodcast/⁠

⁠https://www.instagram.com/stephkaaaa/

 https://www.instagram.com/jessmahoneyy_/ 

Hello bikini listeners!

In this episode we have Steph and her partner Brandon, who is a retired Professional Kayak Athlete for Team GB and is a current NPC/IFBB Amateur Classic Physique Bodybuilder.

We will be discussing: 

➕ Steph's 2023 Prep (which was cancelled)

➕ Steph and Brandon's current 2024 Prep

➕ What is Bodybuilding?

➕ What it takes to become Pro

➕ The Pro Mindset

➕ The Athlete Lifestyle

➕ Sacrifices in Prep

➕ Your environment and who you surround yourself with

➕ Successful Relationships

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

Hello, bikini listeners! Today on Let's Talk Bikini, we're beyond excited to feature a very special guest - Dr. Efi, a Clinical Psychologist and an accomplished Bodybuilder. 💕 Here’s what we’re unpacking today: - Diets Post-Competition: Navigating the crucial phase after stepping off the stage. - Prepping for Competition - A Mental Approach - The Mental Transition from Prep to Off-Season: Understanding the emotional and psychological shifts that occur when moving from a competition prep to an improvement or off-season phase. - Post-Competition Reflection: The importance of reflecting on one's performance, the emotional rollercoaster post-competition, and setting goals for the future. - Listener Q&A And more! CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/the_bodybuilding_psychologist/

Hello bikini listeners! In this episode we have Nicole Tan, our fellow IFBB Bikini Pro Athlete, on the podcast with us 💕 

We will be discussing: 

➕ Nicole’s recent competitions in Asia & future plans

➕ Prep diet VS improvement season diet

➕ Training during prep 

➕ Competing after pregnancy?

➕ When do we plan on stepping away from competing? 

➕ Answering our listener questions

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/thenicoletan/ 

Hello bikini listeners! 

It has been a little while since we have recorded on the Podcast.. and lots have changed! 

In this episode Claire and Steph discuss;

➕ What we have been up to over the last year away from the Podcast 

➕ Are we competing again? 

➕ What’s next 

➕ Australia Vs. Dubai 

➕ How to move to Dubai and start a business 

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

Hello bikini listeners! We are back in Australia after travelling the USA for 2 months for our first run of USA Pro Shows! In this episode Claire and Steph discuss;

➕ Our competitions in the USA

➕ Peak week protocols

➕ The changes from one peak week to the next

➕ The judges feedback

➕ Post comp cheat meals and the effects 

➕ What’s next for us both? 

➕ Steph has a new coach!

➕ Answering our listener questions

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

Hello bikini listeners! Today we have special guest Dr Chris McLellan back on the show again. Steph and Claire discuss with Dr McLellan;

➕ Does training deadlifts make your waist thick and blocky?

➕ Pelvis anatomy - posterior/anterior pelvic tilt and sacral angle

➕ How to grow your glutes according to your structural pelvis anatomy

➕ Does training bare foot increase glute activation?

➕ Ankle mobility and calf range

➕ Trap activation in shoulder training

➕ Macro intake in prep

➕ Our USA competition plans

➕ Travelling in prep - carbs, fluid and digestion

➕ Diuretics and PED’s

➕ Peak week, carb up and comp day protocols

➕ Listener Q&A's

And so much more!

CONNECT WITH DR CHRIS MCLELLAN:

https://www.instagram.com/thedrmac/

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/slimtum/

Hello bikini listeners! Welcome back! Steph and Claire discuss;

➕ What brought us to Dubai

➕ Life update for the last 4 months 

➕ Prep update at 4.5 weeks out 

➕ Why Steph is prepping herself for the USA Pro Shows 

➕ Why Claire has a new coach 

➕ Challenges in Prep whilst moving countries 

➕ Claire's experience catching COVID at 14 weeks out 

➕ Competing plans in the USA 

➕ Plans after our first USA season 

➕ Listener Q&A's 

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

Hello bikini listeners! Today we have special guest Frankie Lee on the show. Frankie Lee talks to us about;

➕ The athlete's mindset

➕ What it takes to be successful

➕ Identity

➕ Finding your passion and purpose

➕ The effects of social media

➕ Living up to societies expectations

➕ Breaking the cycle of life

And so much more!

CONNECT WITH FRANKIE LEE:

https://www.instagram.com/frankielee?utm_medium=copy_link

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/jessjohnsonfitness/

Hello bikini listeners! Today we have special guest Dr Chris McLellan on the show. Dr McLellan tells us about;

➕ His involvement in High Performance Sport, Bodybuilding and the Fitness industry

➕ Glute development/training and pelvis structure

➕ Barbell Squats and Deadlifts thickening your waist?

➕ Hormones - specifically Cortisol (stress hormone)

➕ Post-comp reverse dieting

➕ Bingeing and the scientific consequences

➕ Supplements

➕ Artificial sweeteners

➕ Forms of cardio and Conditioning

➕ Metabolic rate

➕ Show day carb up

➕ Macros during prep

➕ PCOS

➕ Diet types

➕ Genetic profiling

➕ Recovery and Training frequency

➕ Blood test profiles

And so much more!

CONNECT WITH DR CHRIS MCLELLAN:

https://www.instagram.com/thedrmac/

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/jessjohnsonfitness/

Hello bikini listeners! Today we have special guest Tony Doherty on the show.

Tony tells us about how he started in the fitness industry, challenges he has encountered and overcome, dealing with Covid-19, the Arnold Classic Australia, FitFest, Olympia 2021, competition plans for 2022 and so much more! 

CONNECT WITH TONY:

https://www.instagram.com/tonydohertyoz/?hl=en

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/jessjohnsonfitness/

HELLO BIKINI FAM ! In this episode we talk about health, specifically periods (losing them and getting them back), contraception and post comp weight gain. We also talk about the different diets we have tried and our protein intake. If you haven't already go check out our other episode and enjoy !

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/jessjohnsonfitness/

Hello bikini listeners! Today we have special guest Coach Scott Goble on the show, we discuss different prep protocols and peak weeks, our Olympia Bikini predictions and the currently limitations in Australia for athletes competing overseas. 

CONNECT WITH SCOTT:

https://www.instagram.com/scottgoblebodybuilder/

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/jessjohnsonfitness/

Hello bikini listeners! In today’s episode we talk about:

Struggles in prep and in the off season

Overcoming challenges

Breakups

Setbacks

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/jessjohnsonfitness/

Hello bikini listeners unfortunately Claire wasn't feeling well however we were lucky enough to get Troy Thornton on the show last minute to speak about USA Arnold predictions. We also spoke about peak week protocols, weight gain post show, off-season growth, Gut health and our idols. 

CONNECT WITH TROY:

https://teamdestroy.com

https://www.instagram.com/troyjthornton/ 

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/jessjohnsonfitness/