Confessions of a Bikini Pro Podcast

SHELBY BRUSSELBACK; Mastering Manifestation, Smoking Weed, Hearty Meals & Low Macros as a Vegan, Rising Above Naysayers

11/27/2020

In this exciting episode, Celeste introduces Shelby Brusselback, who went pro at North Americans in 2020 less than one year after starting her journey as a competitor. She works for a data company as a custom success manager with goals of becoming a coach to inspire everyone to uplevel and be their best selves

She explains about her game plan, how she was able to improve very quickly but also how she was able to train during Covid.

Shelby talks about the power of visualization, manifestation, gratitude. When you visualize, the Universe delivers.

Shelby explains why she changed coaches, while everything was fine with her previous coach. She develops about the importance of reel connection.

She explains how her new coach, Ashlyn Brown, from Fit Body Fusion played a huge role in her journey.

Shelby talks about her personal life and how she went from a dark place, feeling like there is no perspective, to a happy and confident self. She talks about her young self and her lack of confidence.

She's not always been into that lifestyle, before following the coaches and athletes of Fit Body Fusion. But at some point she felt like this was time to do something for herself.

She shares her morning routine ,visualization, that helps her to set the tone for the day as Shelby is an empath, she explains how this can help her to reach her goals and also help people.

Shelby talks about how weed can be used as a tool for training and recovery. According to her, this can also help with hunger pangs.

Shelby is a vegan, but also a foodie, who loves family gatherings. She explains how she's able to deal with veganism when hosting.

She talks about what her diet looks like.

Shelby explains how she now knows she's on the right path for herself. She's now living her best life, she makes gratitude her attitude and the Universe is delivering.

You can always learn from your experiences, it's a matter of perspective and it all boils down to self belief. This also applies to dieting, and the way you decide to perceive hunger and diet.

She underlines the importance of being intentional in everything you do.

Shelby shares her best advice for newbies : have a strong belief that you can do anything, give your all, have fun, don't let comparison hold you down, be your best, be centered, never give up.

Connect with Shelby:
https://www.instagram.com/shelbyalexiss/

Connect with Celeste:
https://instagram.com/celestial_fit

EPISODE TIME STAMPS

00:51 : Presentation

1:29 : Celeste asks about Shelby's stage ritual

1:32: Shelby shares her ritual and underlines the importance of visualization/manifestation

2:20 : Celeste asks how to deal with self doubts

2:40 Shelby explains how important the relationship with her coach, Ashlyn Brown, is helpful and important.

4:00 Celeste asks about any hesitations regarding the process

4:30 Shelby talks about when she turned pro.

5:00 Celeste asks how it feels to have a top pro coach, now coaching you as a pro.

5:21 Shelby explains how incredible it is to accomplish so much in such a short time. Her coach makes her feel special and gives her confidence.

7:00 Celeste wants to learn more about Shelby's journey and the reason why she changed coaches

7:20 Shelby explains the importance of vibing with her coach and feeling a deep connection.

10:40 Celeste asks about Shelby's morning routine

11:00 Shelby talks about positive affirmations, meditation and how to formulate affirmations/intentions.

14:00 Celeste develops about the power of "I am"

15:55 Celeste asks about how being an empath can help along the journey.

16:13 Shelby explains her sensitivity to energies, emotions and intuitions. She's able to focus on where energy needs to go.

20:13 Celeste asks about the influence of weed on recovery and training

20:26 Shelby talks about her use of weed as a tool.

24:00 Celeste mentions that some pros openly use weed and talk about it. It's important to be intentional about what works best for you.

25:13 Celeste asks how weed can help with munchies.

25:20 Shelby tells how weed helped .

27:12 Celeste asks about Shelby's favorite TV shows

27:20 Shelby talks about her preferences; anything human mind related.

28:40 Since Shelby is a vegan, Celeste wonders how Thanksgiving looks like for her.

28:50 To Shelby this is mostly a big gathering where she prepares what the family wants to eat.

30:00 Celeste asks about what a full day of eating looks like, about macros and cooking skills

30:20 Shelby explains where her passion for cooking comes from. She explains her "trick" to get her protein intake when dieting.

34:23 Celeste asks if gatherings have impacted growth and development.

34:39 Shelby talks about how family situation made her self confident.

38:23 Celeste asks about Shelby's fit lifestyle background.

38:29 Shelby explains that before following Fit Body Fusion, she was not in that physical and mental place. She suffered from low self image. But at some point, it clicked and in 2018 she felt that this was the right time to do something for herself.

42:27 Celeste asks how one can be sure to be on the right path for oneself.

42:35 Shelby explains how she knows she's on the right path. She talks about the power of gratitude.

44:46 Celeste asks what Shelby would say to somebody who thinks they have no perspective and just go through the day.

45:12 Shelby shares her experience and advice. It all boils down to self belief.

46:42 Celeste asks Shelby what made her confident to go for Nationals.

47:16 Shelby had top callouts mindset. She took feedback and improved, working hard like never before. She's thankful for her coach.

50:39 Shelby explains how a better mindset makes you handle a "starvation diet" better.

52:26 Celeste shares her experience as a coach, working on relationship with food, about perception of hunger.

53:27 Celeste asks about Shelby's game plan

53:36 Shelby talks about her focus points. She means to be intentional when hitting the gym, when eating.

She's determined to take the time needed.

56:10 Celeste asks whether Shelby was able to make muscle gains during Covid

56:17 Shelby explains about her gym training and her "barn training".

57:48 Shelby's 1st pro show was the same show as her 1st pro show ever. Celeste asks about her feeling.

57:54 Shelby shares her experience. On top of that, she was able to ask Sandy's (Sandy Williamson - bikini head judge at the Olympia) impressions.

1:00:44 Celeste asks about Shelby's best memories

1:00:51 There are many best memories.

Shelby also talks about the importance to celebrate others and the importance of gratitude.

1:04:04 Celeste wraps up and asks about Shelby's best advice for a newbie.

1:04:53 Shelby gives her tips : believe strongly that you can do anything, give your all, have fun, don't let comparison hold you down, bring your best, be centered, never give up

1:06:53 Shelby shares how you can connect with her and various sponsorship discounts

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MIA SANCHEZ; Am I Worthy of the Pro Card?, Social Pressure, Liberating Leaps of Faith, and Personal Growth through Pain

11/20/2020

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In this week's episode, host Celeste Rains-Turk welcomes IFBB Pro, holistic nutrition expert, and Puerto Rican bombshell Mia Sanchez. After finding her passion in bodybuilding, she quickly rose to the ranks by winning her pro card at Universe in 2016.

In addition to her love for fitness,
Mia has her bachelors in Communication Studies, is an excellent writer, painter, and a great advocate for mental health in the IFBB division.

Celeste and Mia begin the episode by discussing Mia’s journey into fitness. Mia explains how she was an overweight child and was made aware of her food choices since age 13. After removing red meat from her diet, Mia began to feel confident in her new shape which gave her the courage to start a fitness journey. Mia states that bodybuilding opened her eyes to everything she can achieve aesthetically.

Celeste asks Mia about her journey into bodybuilding. States she found an advertisement in a magazine several years ago. Mia states she was initially laughed at by her peers, however she persisted and grew her passion and fell in love with the bodybuilding atmosphere.

This passion grew even more after placing well at her first show. Mia’s current goal is to be invited to the Arnold Classic or be qualified for the Olympia. Mia openly discusses with Celeste about feeling exhausted during prep. She has learned to “embrace the suck” while keeping focused on beating her best package.

Mia tells viewers to appreciate the outcomes, follow the plan, and be proud of the journey. Mia explains her post operation breast augmentation complications. She states she has had to have several reconstructive breast surgeries throughout the years. Mia started her social media accounts the morning after her breast augmentation for other competitors to follow her recovery. She admits to feeling pressured to have a social presence after winning her Pro Card and felt as if
she had to share her whole life to the fitness world.

Over the years, Mia let go of the pressure to be an influencer and focus on impressing the judges instead. In addition to bodybuilding, Mia’s true passion is writing, painting, and being surrounded by loved ones. Mia opens up about her coach, grandmother, and dog passing away last year.

She explains to Celeste the began to doubt her presence in the IFBB professional stage and worry about hiring a new coach. Mia made the choice to take time off, visit family in Puerto Rico, travel across the United States, and prioritize her mental health by seeing a holistic psychologist.

Mia admits to not knowing the feeling of “being off a diet” before taking time off and believes her diet break helped her achieve an amazing package. For her next competition prep, Mia explains to Celeste how she will be putting primary focus on
her recovery.

She loves the process of getting ready for stage, but admits she needs to also love the recovery part. Mia is excited to get massages, take a few days off from cardio, practicing yoga, and laying on the couch. In addition to physical rest, she will be keeping her journaling, story writing, and painting as a priority.

During her coaching, she encourages quiet time and advocates for her clients to prioritize her Mental Health. She recommends her clients have five obtainable, positive, and simple goals to reflect on each week, especially for her lifestyle team members.

Intrinsic motivation, confidence, and discipline is hard to teach, and recommends coaches to be slow on their approach. Not focusing on her negatives and acknowledging her fears. Mia and Celeste end the episode by giving her best advice to women who are new to competing.

Mia’s interesting journey to fitness, nearly 5 year history in the IFBB division, and unique perspective on recovery makes an episode you do not want to miss!

Connect with Mia Sanchez:
https://www.instagram.com/miaifbbpro/

Connect with Celeste Rains-Turk:
https://www.instagram.com/celestial_fit/

EPISODE TIME STAMPS:
[1:42] Mia’s pre-stage ritual
[5:46] Mia’s approach to getting shredded/stage ready
[8:47] Celeste asks Mia her journey into bodybuilding
[11:15] Mia’s challenges with prepping/bodybuilding
[14:32] How Mia has changed her approach to prepping/recovery throughout the years
[21:50] The pressure of social media when joining the IFBB
[28:25] Mia’s hobbies outside of bodybuilding
[38:43] Mia’s opens up regarding her coach passing away, stepping back from the stage, and
prioritizing mental health
[49:28] What Mia will be focusing on for her next prep
[1:00:04] Mia’s approach to coaching in regards to Mental Health
[1:11:13] Mia’s struggle with Social Anxiety Disorder, public speaking, and interviews
[1:19:06] Mia’s best advice to new and upcoming competitors

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LIANA GIANNAMORE; Intentional Training, Last Minute Show Plans, Nutrition for Competitors

11/13/2020

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Today, Celeste interviews IFBB Pro Liana Giannamore, a soon to be Registered Dietician and coach of Bair Aesthetics. In this episode, Liana talks about her journey to becoming a RD, her path into bodybuilding, and the invaluable lessons she has learned along the way. Liana provides essential nutritional value regarding macro and micro nutrients, as well as science based tactics she implements with her own competitors.

Using the knowledge she has learned obtaining her RD, Liana dispels some of the common myths around the bodybuilding diet culture. She elaborates on how much protein competitors should actually be eating to achieve their goals, and the importance of a well balanced diet to achieve optimal results.

Liana talks about her personal bodybuilding experience including: the beginning of her journey, finding common ground with her coach Dylan Bair (a fellow dietician), and feedback she has received from judges regarding her physique. The pair discuss the importance of celebrating personal victories outside the realm of bodybuilding and overcoming various struggles throughout preps.

Specifically, the two discuss some of the adversities Liana has had to recently overcome; including prepping during the 2020 COVID pandemic, moving to a different state, and quarantine. This is certainly an episode you don’t want to miss out on!

Connect with Liana: https://instagram.com/Lianagianna_ifbbpro
Connect with Celeste: https://instagram.com/celestial_fit

Episode Time Stamps:
[00:44] Celeste introduces Liana onto the podcast
[1:45] Celeste asks about a ritual or routine before Liana steps on stage
[2:50] Celeste asks Liana about what inspired her to pursue her career dietetics
[4:52] Liana talks about when and how she began her 1:1 coaching journey
[6:28] Celeste and Liana chat about Liana’s past and current school scenarios
[9:00] Liana talks about working with Dylan and what she’s learned at Bair Aesthetics
[10:10] Celeste and Liana talk about using an “if it fits your macros approach”
[10:50] Liana talks about using the term “Flexible dieting” over “if it fits your macros”
[11:30] Celeste asks Liana to dispel any myths regarding proper nutrition and getting ready for the stage
[12:07] Liana talks about peak week, and the importance of carbing up instead of being depleted
[13:34 ]Celeste talks about the evolution of bodybuilding and the different approaches
[14:20] Liana talks about the textbook recommendation for protein vs what is necessary for lifestyle/bodybuilding clients
[16:28] Celeste asks about Liana’s opinion on carbs and fat macronutrients
[17:50] Celeste inquires about the micronutrients liana would recommend for competitors to prioritize in prep
[19:00] Liana talks about the importance of consuming enough fruits and vegetables
[20:28] Celeste asks how Liana would consult a competitor who was previously advised to restrict fruit from their diet
[22:54] Celeste and Liana talk about Liana’s journey as a bikini competitor
[22:35] Liana talks about how she began her bodybuilding journey, starting with her parents
[25:28] Liana talks about how she reached out to Dylan of Bare aesthetics
[26:30] Liana mentions how bodybuilding came “naturally” to her because of her prior lifestyle, and some struggles she faced
[28:08] Celeste asks what made Liana to pull back from competing, despite her high placings
[29:35] Liana talks about the process of reverse dieting and the motivators that come from it
[30:11] Celeste asks about Liana’s feedback regarding her upper body
[31:00] Celeste asks how Liana has used her experiences to stay the course in their improvement seasons and capitalize on their reverse diets
[31:43] Liana talks about switching our focus from the scale, to our own personal victories as competitors/training w intent
[33:03] Celeste talks about the importance of victories outside of bodybuilding
[35:34] Liana talks about her current life living in Colorado
[37:39] Celeste and Liana talk about how moving states impacted Lianas schooling and prep experiences
[40:25] Celeste asks what made the biggest difference for Liana winning her pro card
[40:31] Liana talks about her transition from gym life—>at home training throughout COVID
[42:20] Liana talks about some of the improvements she noticed in her posing from working with Kenny Wallace
[44:45] Celeste inquires about Liana’s experience competing at Jr. USAs and transitioning into another show days later
[48:08] Liana talks about the importance of enjoying yourself post show and post show meals
[49:44] Celeste asks what it was like for Liana’s vision of turning pro at Jr. USAs not coming to fruition
[51:17] Liana talks about the differences between the competitors last year (2019) vs this year (2020) at the national level
[52:46] Liana talks about the motivators that kept her going throughout the quarantine and then pandemic
[53:52] Liana talks about her overuse of caffeine during prep and resetting her body
[57:04] Celeste asks Liana about her favorite glute, hamstring and shoulder exercises
[61:26] Celeste asks Liana about one of her favorite meals during prep
[64:10] Celeste asks Liana for advise for girls who have never competed before and girls on the road to pro
[67:17] Liana shares her instagram handle: Lianagianna_ifbbpro
[68:33] Celeste and Liana sign off the podcast

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JENNIFER ROBERTS; Daily Routine and Planning, Family Traditions, Lifetime Commitment, Staying Present

11/6/2020

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Host Celeste Rains-Turk speaks with Jennifer Roberts, wife, mother, full time school district principal, and lifetime athlete who just turned pro at North Americans!

Celeste begins by asking Jennifer what rituals she has immediately before her heel hits the stage. Jennifer says she gives herself reminders of what she’s been working on with her posing and she gives herself a physical cue to help ground her and keep her arm relaxed. She used to remind herself to “Own the stage”. This year she has focused on transforming nervous energy by saying “It’s showtime.”

Jennifer worked hard on the energy she brings to the stage. Because she got to a point with her posing this year where she moved beyond making corrections, she could focus on doing the things that make her stand out. Eight days before the show, her cousin passed away. Jennifer explained how she wanted to honor him some way during the show and how she thought about her grandfather calling her a ray of sunshine that lights up the room. Celeste talks about not posing as someone else, but as you. Ask yourself, what energy do you bring to the stage?

Celeste asks Jennifer about the unconventional set up of this year’s North Americans and competing in a tent. Jennifer says she enjoyed it even without an audience, because it allowed her to focus on the judges. She had no problems with the stage and the organizers did a great job.

Jennifer started in natural shows in Canada, though the IFBB was always in her mind. She did local shows to keep fit and competed back in 2000, before bikini was a division. She came second in her first competition but realized she was doing it because of deep-seated insecurities. This led her down a personal development path, away from fitness. This contributed to who she is today.

Jennifer talks about when she first met her husband, he asked her if she ever read any books for fun instead of all serious, non-fiction books. She tells the story about how he helped her see her beauty, and that was her pivotal movement. Celeste relates by explaining if you aren't willing to look in the mirror and change something, nothing will change. You have to do the hard thing.

Currently, Jennifer has a much healthier body image, even though she says it’s not perfect. She does shows to stay healthy and because she loves them, instead of trying to attain a certain body. She still has moments, but she doesn't go to a dark place anymore. Recognizing our growth shows us that we can continue to heal.

Celeste asks Jennifer what she would say to people who think they are too old to reach certain goals. Jennifer says it’s never too late to work on yourself or do a show. She talks about her young family and demanding job, and how you have to recognize your priorities to reach your goals. Jennifer wakes at 5am to stretch and practice posing. Then she completes her workout and is done just after 7am when her family is waking up.

Jennifer says she does sometimes feel overwhelmed, but acknowledges that you just have to fit in things where you can. At one point, she thought she had a good family balance, but her husband explained how she isn’t always mentally present for her family. Jennifer says she didn't realize how much it was affecting the family and focused on creating quality time for her family this year. In order to do this, Jennifer preps her food for weeks at a time. When her family gets home, she stops what she's doing and is present for them.

Celeste asks about Jennifer’s demanding job as a principal. Jennifer explains how she has to travel quite a bit for her job and that she never cheats on her prep. Being super organized allows her to maintain her schedule. She just makes it work. Even on a trip to France last summer, she stayed on track 100 percent. There’s nothing you can’t do if you want it badly enough. During an improvement season, Jennifer still works hard but is less rigid with her schedule to let her relax. This allows her to go full out during prep.

When choosing shows, Jennifer used to consider location, but as she improved and moved up, she realized the IFBB was something she could reach. She started to focus on shows that would allow her to qualify for the Vancouver Pro/Am and then North Americans. She took a long improvement season after the 2019 North Americans to focus on 2020 North Americans and earning her Pro Card.

Jennifer talks about how COVID changes her prep with the uncertainty of it the show would even happen. Jennifer took many virtual workshops to improve her posing and started to focus on flexibility to help her achieve proper poses. Once she got in the daily habit of stretching and posing, she had a mindset shift of thinking it was hard for her to pose.

Celeste asks Jennifer to speak to what keeps her going through this difficult prep. Jennifer thrives on prep and loves knowing what she has to do and just doing it. She wouldn't want to have regrets if she strayed from her plan and then missed bringing her best to the show. Jennifer focused on her upper body and her glutes based on feedback from the judges. Jennifer loves mountain biking but saves it for improvement season and then switches to road cycling and hiking for prep.

Jennifer sees bodybuilding as lifetime fitness. Even when she’s done competing, she will keep working out. She does her second workout with her son and wants to be a role model and stay healthy. She wants to keep healthy and stay active for life. She had the goal of getting her pro card before she turned 50, and she did it!

Jennifer’s husband is a bug support for her. They check in with each other regarding their workouts, keeping communication open to make sure everyone’s needs are being met. They work as a great team, even tackling meal prep together. Everyone in the family will eat the same foods.

While eating the same foods, each family member still has autonomy in their food choices. Her husband and son don’t weigh their food like she does, but they still make conscious food choices. Jennifer’s son is also very supportive of her. He helps keep her on track and even critiques her posing. Jennifer loves that her son is involved and they both treat bodybuilding as a sport that requires hard work.

Celeste asks Jennifer about a special tradition she has with her family post show. They share wine and charcuterie to honor their family Friday nights. Another tradition they honor daily is sitting together and talking about their day with no distractions.

Jennifer talks about the shift that started to happen before she was even a pro. Because she was visualizing being a pro and creating positive energy around her goal, she felt like a pro before she even was one. She believes this focus and mindset helped her achieve her goal. Soon she will start visualizing her next goal. She also sets goals with her family and sets them on a vision board to help keep track of them.

Celeste asks Jennifer to offer advice for new competitors and aspiring pros. Jennifer advises aspiring pros to look at the energy they are bringing to their routine. Always practice with your best energy. To new competitors, Jennifer urges them to go to a show and see what it’s like as well as evaluate their motives as to why they want to do a show. Trust the process. To both, she encourages family time.

CONNECT WITH JEN: www.instagram.com/jsharam_ifbbpro/
CONNECT WITH CELESTE: www.instagram.com/celestial_fit/

Time Stamps
[1:22] Jennifer talks about her pre-stage ritual.

[5:00] Jennifer talks about her cousin passing away 8 days before the show.

[7:34] Celeste asks if she will be taking the same energy to pro debut.

[8:14] Celeste asks Jennifer about the unconventional set up of this year’s North Americans.

[10:40] Jennifer talks about her experience in natural federations.

[12:37] Jennifer talks about the origins of her fitness journey.

[16:30] Celeste asks Jennifer what one thing that transformed the way she viewed her life.

[19:25] Celeste askes Jennifer about her current body image.

[22:22] Jennifer addresses the thought of being too old to reach certain goals.

[25:08] Celeste asks if she ever feels overwhelmed

[27:17] Jennifer explains cations she took to be more present.

[28:14] Jennifer talks about balancing everything with her demanding job.

[31:20] Celeste asks how her prep differs from an improvement season.

[32:40] Jennifer talks about how she chooses competitions.

[34:58] Celeste asks what changed between 2019 and 2020 North Americans.

[39:15] Jennifer talks about what it was that kept her going.

[40:49] They discuss what improvements Jennifer made based on feedback.

[44:35] Jennifer talks about different forms of cardio.

[46:57] Celeste asks about Jennifer’s past athletic experiences.

[49:35] Jennifer speaks about her husband’s support.

[53:15] Jennifer talks about her family’s eating habits.

[54:33] Celeste asks what Jennifer’s son thinks about what she does.

[57:50] They talk about children with parents that compete.

[59:33] Jennifer talks about a tradition she has with her husband.

[63:21] Celeste asks Jennifer how her mindset has shifted since winning her pro card.

[68:04] Jennifer offers advice to new competitors and aspiring pros.

[70:30] Close out.

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SHELBY BRUSSELBACK; Mastering Manifestation, Smoking Weed, Hearty Meals & Low Macros as a Vegan, Rising Above Naysayers

MIA SANCHEZ; Am I Worthy of the Pro Card?, Social Pressure, Liberating Leaps of Faith, and Personal Growth through Pain

LIANA GIANNAMORE; Intentional Training, Last Minute Show Plans, Nutrition for Competitors

JENNIFER ROBERTS; Daily Routine and Planning, Family Traditions, Lifetime Commitment, Staying Present

Confessions of a Bikini Pro Podcast

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