Episodes
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Exciting NEW Services + The Exclusive Black Friday Details
In this episode, I give you the ultimate rundown of our exclusive KOMPAK offers available to you guys. But that’s not all—I'm also unveiling NEW services that you won’t want to miss and how you can take advantage of the special introductory prices. Thursday 28th Nov - Monday 2nd December...
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How to Juggle Everything (Or Not)
Regardless of who you are, juggling all areas of your life, while striving to your goals takes A LOT of work. But how do you ACTUALLY try to juggle everything? Instagram @notjustabikinigirl @kompakwomen @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.store
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Bikini Suits & Exploring Your Options: Custom, Rentals, Off The Rack and Marketplace
In this episode, I discuss the various options available to you when it comes to competition suits, including custom, rental, off the rack, and secondhand options. Including the pro’s and con’s of each, and my own experiences and thoughts. Your suit is one of THE most importance choices, so as...
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The Prep Update That NO ONE Asked For
This has been the first of many new experiences for me, from federations, timelines, timezones and life challenges... lets catch up! I talk half way through my competitive season, and the real win and takeaway for me that I have been truly striving towards for many years. And also how this may be...
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Just Eat the God Damn Mars Bar
This episode is inspired by one of the chapters from The Post Show E-Book. Are you finding yourself going round in circles when it comes to your relationship with food, and the whole BALANCE thing? This one might help you start somewhere. Purchase The Post Show E-Book here:...
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Managing Big Feelings on Prep
Feeling like you are literally losing the plot? Emotions coming out of NO WHERE? Constant fight or flight mode? Big feelings plus prep can have you running around in circles… in your own head! This episode should hopefully help with this. Instagram @notjustabikinigirl @kompakwomen...
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How to Wash Your Competition Suit
The biggest dilemma we all have after show day… how to wash your bikini competition suit?! Don’t worry, I got you. Instagram @notjustabikinigirl @kompakwomen @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.store
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I Pulled a Prep: Breaking the Stigma
In this episode, I discuss the stigma surrounding pulling a prep and the emotional challenges that can come with it. Did you know I pulled a prep at the start of the year? Instagram @notjustabikinigirl @kompakwomen @jasminjuliajeffery In collaboration with KOMPAK | the ONLY place for all your...
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How to Clean Your Comp Jewellery
Here to deliver the little show day hacks when it comes to your stage jewellery. Check out the full KOMPAK range of competition jewellery here: https://www.kompak.store/competition-jewellery-all Instagram @notjustabikinigirl @kompakwomen @jasminjuliajeffery In collaboration with KOMPAK | #1...
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The REAL Impact of Negative Self Talk as an Athlete
Key topics: body image | negative self-talk | self-care | separating the competitor and the 'other' | social media Instagram @notjustabikinigirl @kompakwomen @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.store
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The Reality of Competing Ft. Molly Edwards
In this Episode I sit down with one of my KOMPAK athletes Molly Edwards. We discuss alot of things including how she became a KOMPAK athlete! We hope you enjoy this episode! - Content includes: Winning the KOMPAK classic overall and winning the sponsorship - First show Reality of getting real…
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Help! What jewellery should I choose?
Helping competitors style their show day looks is something that we do on a daily basis. So, let’s talk all things jewellery & let you in on our styling ‘secrets’. Of course, if you need any help though, please feel free to reach out to us via DM on Instagram. We are always happy to help! x
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The Reality of Turning Pro Ft. Liliana Sakhanova
Who was Liliana before competing and started? Figure skating Having to let go of being an athlete being injured Turning pro Being a security guard before turning pro The realities of turning pro now How to decompress after a show when it doesn’t go to plan Therapy and mental health during prep…
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"It Doesn't Matter, It's Just a Regional"
How often do you hear this sentence these days? “It doesn’t matter, it’s only a regional anyway, it doesn’t count or mean anything.”.. Yes, we often look better after that first show where cortisol has worn off...But is this a good way to approach it? Looking to work with me? Message me...
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I Still Get Nervous
I still get nervous! It doesn’t matter how long I have been in this industry or how many events I have done, I still feel that anxious feeling. You have to learn how to deal with and channel them nerves when you are pushing yourself outside your comfort zone. Looking to work with me? Message me...
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Platforms & Heels, Do They Really Matter?
Do platforms on heels make a difference and is this something you should be thinking about? Well, yes! And this episode will explain why. Useful Links: KOMPAK Posing Shoe Sections Gala 08 Flair 408 Glory 508, Lip 108, The Shoe Fairy Olympian Heel Cocktail 508, Majesty 508, The Shoe Fairy Goddess...
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When and Should You Compare Yourself To Others?
People say don’t compare yourself to others, but yet a big component of competing is stepping on stage to be compared to others. Tune in to this episode to hear me explain why context is key in this. Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration...
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Imposter Syndrome
I think it is safe to say that at one time or another we have all felt the feeling of imposter syndrome. In this episode I talk about what it is, how it affects us as athletes and importantly how to overcome it Content includes What is the definition? Who does it affect the most? How it affects...
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How Long Should Your Prep Be?
There are two main factors that usually determine how long you should make your prep. Tune in to this episode to hear me talk through them Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.store
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2023 Review, Plans Moving Forward & Updates
Content includes: intentional uploading, WBFF and my honest thoughts, turning 30, KOMPAK update, coaching, counselling courses and what 2024 goals are looking like for me right now. Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1...
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Check In With Yourself
This is your opportunity to check in with yourself. I think this is something we do not do enough of, to check in with ourselves on a deep and meaningful level. Which is ironic right? As most of us check in regularly with a coach. Looking to work with me? Message me @notjustabikinigirl or...
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How Long Should Your Prep Be
There are multiple factors to consider when deciding how long your prep should be. So listen up and take note! Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.store
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An Honest First Time Competitor's Interview: Namaste Natasha
Natasha was a first time competitor this season and gives a raw and honest account of what it is like to be a first time competitor. Natasha is also a vegan, a yoga teacher and a keen traveller. Content includes Tattoo talk (obviously!) First time competitor feels Expectations & Worries...
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Should You Compete Every Year? The Research And Anecdotes Combined
In this episode I explore the research and anecdotes of whether you should compete every year. Content includes Run through of a varieties of solutions, federations, backgrounds that could influence the best answer The Research My own anecdotal experience Useful Links Helms et al. (2019) Towards…
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How To Save At Least £1k On Your Next Competing Season
Who doesn’t want to save money on their competing season, right?! If you want to save over £1000 on your next season this is the episode for you. Content includes: Shoes Bikini, figure, wellness suits Not being able to let go of the emotional attachment of your suit is costing you £££ Themewear...
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We Did It. WBFF BIKINI PRO!
We did it! Still can’t believe I am writing this….but I am now an WBFF Bikini Pro. Hear about the feels of stepping on the WBFF stage and making the dream a reality. Want to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store...
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THE ANNOUNCEMENT
You heard it here first. Want to work with me? Message me either on @notjustabikinigirl or @jasminjuliajeffery
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No More Hiding - WBFF New York - 1 Week Out Insight
I know, I know …. you have been waiting for an episode to drop! No need to wait any longer! This is the first episode where I give you an insight into the WBFF journey with my thoughts 1 week out from New York. Keep your eyes peeled for more episodes out this crazy journey to being a WBFF Pro! In...
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What To Do If You Have: Stretch Marks, Cellulite and/or Loose Skin as a Competitor
We all have hang ups on and off stage, but when we are standing there in just a bikini it can feel like you are exposing all of them. So what do you do if you are a competitor with loose skin, cellulite and/or stretch marks?! In collaboration with KOMPAK | #1 competing store www.kompak.store IG |...
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WBFF Bikini Explained Feat Kirsty Joanna
WBFF Pro, Judge and Miss Diva Bikini, Kirsty Joanna joins me this week to talk about the WBFF in depth from someone with extensive experience on and off the stage. We also cover body image, weight training during pregnancy and becoming a mum. Contents includes Level of hardness Becoming a mum and...
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Choosing Your Path, Federations And Shows
How do you find your own path, federations and shows in bodybuilding? Tune in to this episode to hear what my view is from my experience. Content includes Trying to see where you fit/belong sometimes feels like an impossible task My thoughts on first timer shows The most important thing when…
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Categories Are NOT A Universal Language In Competing
How to choose the right category is a popular question! Just because you might be bikini with one federation doesn’t mean you will be with another. Tune in to this episode to find out why categories are not a universally spoken language. Content includes Not every category is the same Bikini is…
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Navigating Conflicting Information
As a competitor, everywhere we look there seems to be a different opinion or perspective, so how do we decide what is right? This episode breaks down how to navigate your way through the conflicting information as a competitor. Content includes Requires an individual & active approach 5am club vs...
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Being Happy in All Seasons Feat Hannah Wares
Fellow bikini OG Hannah Wares joins me to talk about what she has learnt over the years competing. Including can you really be happy in all seasons, what it is like working backstage and the honest truth about placings. Content Includes How long have you been in the competing world for? What…
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Considerations To Make Around ‘Stage Weight’ Reference Points
“I am X Amount Above Stage Weight” It’s quite common to hear I’m X above stage weight when speaking to people or reading posts regarding their progress and journey. Me included! But they 100% have their flaws, which is why it’s important to learn the other considerations you should be aware of as…
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The May Thought Dump
I’ve been doing something a little differently which I wanted to share with you. With comps, work and general life this month, I’ve admittedly not had much time to pause, stop and reflect! But anything that has been in my mind or that I’ve come across as insightful, I’ve saved them in my notes....
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PCA Mercia Overall Win - Show Day Recap
If there was ever an episode to listen to. It is for certain this one. This episode is for those who have lost more times than they’ve won. The ones who don’t think they will ever be good enough. On Sunday 16th April, I won the overall at the PCA Mercia Bedford. After 6 years ago not placing, and...
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2Bros Pro Ben Weider Show Day Recap
After competing at the 2Bros regional I decided to jump into the Ben Weider as well. I have been really enjoying the this prep and going with the flow with shows. Here is another recap of my show day after taking 1st in Bikini Novice. In collaboration with KOMPAK | #1 competing store...
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Show Day Hair Feat Kerry Bullock
If hair stresses you out as much as it does me, then this episode is for you! My good friend and fellow bikini competitor, Kerry Bullock joins me to talk through everything you need to know about hair for your show. Kerry has been a hairdresser for 10 years and has helped me massively during my...
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Show Day Recap
The cat is out of the bag and the 1st show of the 2023 season is complete. Tune in to hear my show day recap and the game plan going forwards. Contents include Show day recap Lesson learnt Show day insight The finer details explained Show day overwhelm Results & feedback Game plan In…
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BPA Federation Feat Helen 'Panther' O'Reilly
Welcome to the new kid on the block, BPA! In this episode we find out more about BPA and how it came about as well as finding out more about one of the founders, Helen. Content includes Helen’s background in competing and bodybuilding Being a gladiator and how it changed the way that women were...
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Peak Week Rambles....She's Back!
The episode you probably knew was coming after the little hints here and there lately. This prep has been different, and in this episode I catch you all up properly on the whole prep, reasons behind another secret prep, and my potential plans thus far. Also, will this be my last prep/show season?...
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The Jopo Takeover Episode - Feat Jasmin Jeffery
A bit of a different episode this week….my very good friend, Jopo takes over the role of host and I am the one getting interviewed. Content includes Initial purpose of going to the gym and has this changed over time? How do you deal with burnout onset? Is it something you’ve gotten better at?...
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The Posing Portal & 2023 Predictions Feat Phoebe Hagan
The only guest who has been on the podcast for a third time! It was a pleasure as always to have Phoebe Hagan on the podcast to talk about what has been going on in her life recently. As well as talking about her business The Posing Portal and her upcoming The All In Seminar where I will be a…
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Differences In Bikini Across The World & How To Present Yourself On Stage Feat Beatriz Biscaia
Beatriz Biscaia is an Olympian and IFBB Bikini Pro who has competed all over the world and has recently taken a step back from the stage. It was great to gain an insight into her experience on and off the stage as well as in her role as a posing coach with The Posing Portal. Content includes…
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FitX & FitXpo 2023 Feat Darren Nally
What does 2023 have in store for FitX and FitXpo? Tune in to this episode with Darren to find out! Content includes How is Darren FitX and FitXpo 2023 Night of Champions with NFMUK Show day mentality Expectations at shows Federation politics The pressures of running a fed The KOMPAK Classic round…
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Glazing & Enhancing Your Physique on Stage
Your how to guide to doing your own glaze and enhancing your physique on stage. Content includes How to do it yourself Is it category dependent? Skin tone considerations Difference between Show Shine & Muscle Juice What to LOOK OUT for if it’s going wrong Product Links Show Shine -...
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Hair Removal - Things to Consider
You asked for the hair removal 411 and we delivered. Here is everything you could possibly want to know regarding hair removal for your show! Contents includes Things to consider Where to shave Methods of hair removal Before the tan Where I went horribly wrong with my first show In collaboration...
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PED use in Females with Darian Bates
I had the pleasure of having Darian on the podcast, who is the newest member of the Physique Collective as their Female PED Educator. It was great to get more of an idea of Darian competing story as well as tap into some of her knowledge of PEDs for females. Contents includes Darian’s story,...
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Photoshoot 101
Your complete photoshoot 101! Do you need to peak for a shoot? How to style yourself? How to pose? Don’t worry we have got all of these covered to ensure you are ready for your next shoot. Content includes You do not HAVE to peak for a shoot Using shoots for goal setting Testing the prep waters...