The Women's Fittest Podcast

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #188 5 Behaviors that Prematurely Age. This was a random episode, mostly merely observation. Take it with a grain of salt! 🎧 Listen now and let’s level up your health!Subscribe to The Women’s Fittest podcast as new episodes drop throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22Need personalized guidance?For coaching inquiries, free fitness assessments, or one time customized training programs or nutrition plans email Debra: [email protected] Sign up for my newsletter: http://eepurl.com/b6uPd5Support the show by subscribing!! https://www.buzzsprout.com/711555/supportCheck out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #187 10 tips for a more productive 2026 🎧 Listen now and let’s level up your health!Subscribe to The Women’s Fittest podcast as new episodes drop every week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Need personalized guidance?For coaching inquiries, free fitness assessments, or one time customized training programs or nutrition plans email Debra: [email protected] Sign up for my newsletter: http://eepurl.com/b6uPd5Support the show by subscribing!! https://www.buzzsprout.com/711555/supportCheck out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #186 8 Nutrition Habits That Keep Me Lean (Without Extreme Dieting)Maintaining your physique doesn’t require extreme dieting or cutting out all your favorite foods. In this episode, I’m breaking down the 8 key nutrition habits I personally follow to stay lean, strong, and healthy—without feeling restricted. From portion control and prioritizing protein to avoiding liquid calories and emotional eating, these simple but effective strategies make all the difference.Whether you’re looking to improve your eating habits or just curious about what works for me, this episode will give you practical, sustainable tips you can start implementing today.🎧 Listen now and let’s level up your nutrition!Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Need personalized guidance?For coaching inquiries, free fitness assessments, or one time customized training programs or nutrition plans email Debra: [email protected] Sign up for my newsletter: http://eepurl.com/b6uPd5Support the show by subscribing!! https://www.buzzsprout.com/711555/supportCheck out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode 185! Happy new year! Let’s tackle those resolutions with a fail-proof plan! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Coaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode 184. In this episode I share some secrets of backward walking as I’m often asked about it when I’m at the gym. I also talk about the behaviors and mindset that get you to your goal and how it’s more beneficial to focus on those presently while reflecting on what you as a person who’s already reached her goal might decide so as to maintain it. If you want to become healthy you need to act like it now. Enjoy!  Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #183! One huge part of healing my food relationship over the last 4 years has been learning how to navigate off plan opportunities. With the holidays just around the corner (beginning with Halloween) now is the perfect time to practice learning how not to stray too far from your prescribed plan, so you don’t find yourself in a cycle of reacting to over reaching. Learning to make choices that fit your mental and physical health congruently is necessary for long term fitness success and maintenance. In this episode I share 5 tactics to allow some deviation from your diet protocol that won’t entirely derail you! They have been massively helpful for me on this journey. I hope you find at least one you’re comfortable utilizing!If this episode is helpful for you, please consider sharing it with someone whom you think it may also benefit! Cheers! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Coaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #182 Healing Years of Eating Disorders. It’s been a minute since I’ve recorded a podcast but I’m happy to say I’m back and more focused than ever on helping y’all get healthy and fit. In this episode I recap the last few years of final healing with my food relationship and body image issues. I know this topic is relatable to many of you. I hope these steps help you too! Much love,Debra Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #181 Boundaries In this episode I share how healthy boundaries are necessary and very beneficial for your fitness goals. Especially if you’re just beginning, knowing where to insert a boundary versus following hard to stick to ultimatums could be the difference between adherence and quitting. 🫶 Much love! Debra Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #180 Roman Empire.After a much needed break from social media in all forms I’m back on here sharing a trend I’ve seen quite a bit over the past several months on it about the Roman Empire. Apparently men think about the Roman Empire quite regularly, so, the question is, what is women’s “Roman Empire”. Many videos hit my feed with women talking about body image and I wanted to address this from both a personal and professional angle. I hope this episode edifies you and inspires you to challenge “what you were told” to believe about yourself. You are valuable beyond your “package”, but also, you can change both your physique and your mindset. Remember, your physique is constantly evolving weather you put effort towards it or not, and that alone is proof you can change.Love you!! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #179 with IFBB Women’s Physique Pro Janessa Roy.Janessa and I became instagram friends after several voice message exchanges while she was contest prepping and faithfully listening to the podcast while getting her steps in through outdoor walks (cardio). After learning she was barely a year post partum, I asked her to be a guest on the show. Truthfully she gives a very interesting and detailed perspective on competing so soon after having a baby. This is a controversial topic, and though I still believe Janessas situation isn’t the norm and I wouldn’t usually recommend one steps on stage so soon after giving birth, I understand her reasoning. I hope you enjoy the details in her story and how thoughtfully she executed this prep with balance—a word rarely accepted in the bodybuilding/contest prep space, and discernment. I hope you glean perspective, and education, while leaving judgement at the door. Janessa is inspiring, smart, and passionate about her family and this sport. Enjoy this convo! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #178 mythbusting gut health with Sarah Ford Bishop! We covered a lot of your questions and concerns with this episode! I’m super grateful to Sarah for the experience she’s gained and knowledge she’s invested into this topic of gut health. So much of our health is connected to our digestive system. Topics Covered:What is a healthy gutCleanses or detox Basics for a healthy gutHow soon after eating can you exercise What alcohol does to the gutSupplements to promote gut health The Squatty Potty …and more Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop early in the week,  and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Contact Sarah: https://linktr.ee/sarahford?fbclid=PAAabCKmASIT1Bx88lI06T3BQstfliuefhHFhoPdRa488dwbBAfwx29CmHkUg_aem_AePIknV8isWgkIXazw3U62IbJoj6FGF7KbktB8w7WoxqXArAoRLxvp0HrUbSjfxCL9cContact Debra’s: https://linktr.ee/Buffcake22Questions, comments, concerns, or coaching email Debra: [email protected] the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #177Happy New Year 2024! Thank you so much for your continued support of the podcast! I’m excited to spend another year with y’all.  In this episode I reflect over the past year and talk about some of my goals for 2024. I know I’m not alone when I say it’s been a weird fog since 2020 and the break is over. Time to act! And to quote one of my athletes” I see nothing wrong with not settling for anything less than what is good for me and brings me joy.” I love that!Hope you glean something worthwhile and applicable from this episode and as always thank you for your encouragement throughout my evolution in this health, fitness, and bodybuilding space. 🫶 Much love! Debra Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #176 interview with Leana Kaplan! If you don’t know her or follow her, do it now, you won’t regret it! And after this you’ll feel like her bestie!!Although Leana isn’t a pro, yet, she’s made big waves in the industry in just a few years and is a riot to follow on social media. Her gorgeous pictures and extremely muscular physique perfectly encompass a wild and enthusiastic personality. She’s like a muscle mermaid (that hair) with a heart of gold. My face hurt from smiling so hard! This was such a fun chat! Thank you Leana for sharing your journey!Mentions: @leeahnuh.kSupport the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #175 with Sarah Ford Bishop! This month we are trading in Mythbusting for some honest pre-holiday reflection. In the first part of this episode Sarah and I discuss how far we’ve both come in our respective eating disorder journeys as marked poignantly by the upcoming 2023 holiday. In doing so we share some of our best strategies for recovery from misusing food. We then share some of our best tips for savoring the holidays while reaching your respective health and fitness goals in aspects both mental and physical. Our hope for every listener struggling with any type of disordered eating is that there is hope through practice of exposure, therapy, and reflection. Events like the holidays can be an unintentional and wonderful marker of measuring progress as you work through seasons. We encourage you to keep working, it’s worth it. You are worth the effort and healing can happen. We are both evidence of that. Happy holidays everyone! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop early in the week,  and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18dContact Debra’s: https://linktr.ee/Buffcake22Questions, comments, concerns, or coaching email Debra: [email protected] the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #174 with Autumn Cleveland IFBB Pro! Autumn is becoming more and more renown in this space as an elite coach and posing educator so this episode is a detailed discussion on coaching.    Topics Covered:How to choose your prep coach What your prep coach cannot doAre you ready to be a prep coach In this episode (recorded way back in September) we discuss Autumns blog articles on coaching, her 2 shows and done Olympia qualification, plus lots of fun chit chat! Whether you’re looking for a coach, you are coach in the industry, or you’re even considering either, this episode is for you. Thank you Autumn you always articulate yourself beautifully and you are such a vibe! @autumnatikkAutumns articles: https://www.autumncleveland.com/how-to-choose-your-competition-prep-coachhttps://www.autumncleveland.com/are-you-really-ready-to-be-a-prep-coachhttps://www.autumncleveland.com/what-your-prep-coach-cannot-doSupport the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #173 Healing unhealthy food relationships.In this episode I share some tips for recovering from emotional eating. This has been a very focused journey since 2020 for myself and it’s wild to think about how far I’ve come. Most of the women I’ve encountered who are looking to change their physique are being held back by their unhealthy food relationship. I’ll continue to talk on this topic as I know many of you listeners struggle navigating this journey from a variety of capacities and avenues. Cozy Earth: code buffcake40Gym Glam Apparel: code buffcake10  Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #172 interview with IFBB Fitness Pro Michelle Mensah! @shellyfit_ifbbproRecorded way back in early September, I’ve been sitting on this one, and I cannot wait to share it with y’all. Michelle (Shelly) Mensah caught my eye last year when she graced the Olympia stage in the fitness category. He physique is phenomenal with exquisite stage presence. She’s absolutely eye catching everything just flows with her physique! And her fitness performances are out of this world. But even more so Shelly is an experienced coach, a gracious mom, and a genuinely lovely person. This chat was a delight and it was refreshing to connect with a star that is so down to earth. Thank you Shelly for your time, your knowledge, and your candor. Lots of thought provoking information and motivation in this episode, I hope y’all enjoy!  Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #171 Olympia 2023 Recap of all the women’s divisions, with Sarah Ford Bishop! 1. Women’s bodybuilding @mzprettymuscle 2. Wellness @franciellemattos 3. Women’s physique @iamsarahfit3. Fitness @oksanagrishina 4. Figure @vytamin_c 6. Bikini @jenniferdorie_ifbbproSupport the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18dFind all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode 170 Olympia 2023 Preview of all the women’s divisions. Sarah Ford Bishop joins me for this one and we’ll be back to do a recap after this weekend! Here’s a complete written list of all the qualified olympians in every division: https://fitnessvolt.com/2023-mr-olympia-qualified-athletes/1. Women’s bodybuilding 2. Wellness 3. Women’s physique 3. Fitness4. Figure6. Bikini Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18dFind all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #169 Untracked meals: How, Why, & When?In this episode I speak at length in reply to a clients concern of how to incorporate untracked meals in congruence with her personal specific goals. My intent with this pod is to define untracked/refeed/cheat meals and help the listeners evaluate and problem solve from their perspective according to their food relationship and with a variety of intended goals in mind . I cover this topic of refeed/cheat meals from multiple angles reiterating that it comes down to what your personal health, physique, and mental goals are.  Content and context of said meals matter too.  More recent scientific literature provides  guidance to help us decide optimal time/place.  As a coach I help my clients to find harmony according to priorities and capability. Ultimately, I want any woman to feel comfortable with her decisions but also feel confident in her choices moving her forward with her respective prioritized goal(s) in mind. No guilt or shame, but also acknowledging responsibility. Balance can usually be found. Experience and practice under the guidance of a coach is an amazing teacher. Making mentally and physically well food choices is a practice, and one learns from experience through trial and error, and evaluation. I  encourage you to carefully step outside your comfort zone of actions as you grow in knowledge. When you know better you do better. A healthy food relationship is a tool that will serve you your whole life. So, you can focus on other things, like living. Best! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop early in the week,  and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Contact Debra’s: https://linktr.ee/Buffcake22Questions, comments, concerns, or coaching email Debra: [email protected] the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #168 with Sarah Ford Bishop! Sarah Ford Bishop is back and we are mythbusting once again for the month of October! In this episode we talk about the fear mongering of food on social media and what you actually need to look out for. Buzzwords like toxic, chemicals, “words you can’t pronounce”, organic, natural, and more are all the rage for shirtless, ranting, influencers in supermarkets. Is there any evidence for this concern? Is it helpful? Are you wasting time, energy, effort, and money majoring in the minors? Sarah and I discuss all these things while hammering home a few baseline concepts to consider when actualizing your goals: context matters, and more often than not the dose makes the poison. Is the real problem the food or is labeling the food the problem? And how “should” your diet look anyway? It was a fun deep dive, simplified, hope y’all enjoy! Topics Covered:Defining processed foods. Are seed oils slowly killing us?Are red dyes toxic?Does organic matter? Are artificial sweeteners changing the guy micro biome and is that bad?Is meat carcinogenic? So what can I eat?! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop early in the week,  and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18dContact Debra’s: https://linktr.ee/Buffcake22Questions, comments, concerns, or coaching email Debra: [email protected] the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #167A lot has happened in the last couple months and I’m here talking about it today. Life is hard and nothing can prepare you for big events. And it’s so difficult to balance everything proportionately. Give yourself the time you need and then start the next thing. This is a vulnerable episode. I hope you can find a portion of it relatable. Love you all! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22Coaching inquiries, comments, or concerns email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #166 Interview with IFBB bikini pro India Paulino!This chat was incredible to say the least. India is an unreal human being and it was such a pleasure to have been a fan for so long and to be able to watch her over the last almost decade winning, stepping away to have her son, and then come back to compete just 7 months after giving birth! Fast forward 4 years later,  she’s again competing and quickly climbing back to the top, the Olympia stage, as a now proud mom! I dare say the stage is even sweeter with her biggest fans (her husband and 5 year old son) cheering her on. India is relentless positivity, her energy is unmatched, and she shines a strength that will not be broken. Her story is iconic and her perspectives are thoughtful and joy filled. She’s an ex-cop, and bikini Olympian, who also competes in tactical competition, and is a loving wife and mother every day. India is just plain cool. You’re going to love this chat and if you’re not already a huge fan, I promise you, you will be.  Thank you India. You represent women well and I’m grateful for the opportunity to share your light. May life continue to bless you as you are a blessing to others. Mentions:@indiapaulinoSupport the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Coaching inquiries, questions, or comments? Contact Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #165 with Sarah Ford Bishop! Sarah Ford Bishop is back and we are mythbusting once again for the month of September! In this episode we begin by talking about how to verbalize a goal and make it specific (SMART). We then delve into 3 common myths that can prevent you from reaching your goals explaining why these aren’t the most accurate measures of progress. Lots of positive energy in this one! Thanks Sarah! Topics covered:Are sweat, calories burned, or soreness measures of a good workout?Is the scale the best measure of physique progress?Do you have to confuse your muscles to make them grow? Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop early in the week,  and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18dContact Debra’s: https://linktr.ee/Buffcake22Questions, comments, concerns, or coaching email Debra: [email protected] the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #164. In this episode I answer the question “How do you stay motivated”? The answer is really in the big picture.When you can’t do things consistently, it’s very tempting to say “why bother.”  But the key is to show up when you can and try to make a plan that is feasible for you to show up for.  Notice I didnt say easy because it will still take effort. This is where the money  in the bank analogy comes in and with it you will see the value in finding progress in the gray area. It’s not black and white. It’s not all or nothing. It’s something and it all adds up. Here’s your encouragement and reminder to show up for yourself as best you can in this season of life. That’s where the motivation lies, in the action of showing up for yourself. Just do it. And know it’s worth it because your life is important and valuable and every deposit adds up in your health bank. I am now taking on new online clients! Space is limited but if you’re comfortable training in the gym and would like a detailed plan including sample meal plan, macros, training, and supplement suggestions plus guidance, encouragement, and accountability please email Debra at [email protected] for more info, my assessment, and to set up a zoom call! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Tuesday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22AFind all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #163 w/ Sarah Ford Bishop! We are doing our monthly mythbustjng and this episode is a little more training focused.Topics covered:Do you need to train 6-7 days a week to reap benefits? Training split options depending on level, goals, and time commitment. No days off!! The importance of rest days. Can you spot reduce fat and do waist trainers shrink your waist? Could you benefit from the current trend of cycle syncing training? Guest:@sarahfordbishop https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=4b90737d-7c1f-4e2e-ac88-ed6759a75e77Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #162 interview with IFBB Figure Pro Ashley Lakomowski! Where do I begin? This was such a joy to dive so deep into the mind of Ashley. She has so much substance and her opinions and perspectives are refreshing and relatable. We spent the first 45 minutes just chatting and sharing back and forth a lot about the meaning and discovery behind what made her her and me me, and the “interview” doesn’t really start until after that. 🙃 Felt like coffee with a friend and I loved the connection. 🥰In this episode, Ashley speaks openly and in depth about life, death, her husbands former heroin addiction, relationships, family, self care, being a woman in todays world, social media, bodybuilding, performance enhancing drugs, and more. Ashley’s story is unique and amazing just like her. It could be yours, it  could be mine, and yet, it’s all hers—if that makes sense. If you don’t love her already, you will after this. Thank you Ashley for your time and friendship. You’ve overcome so much. And so much that was not your fault. You are a light in this world! Keep shining bright.Mentions:@[email protected]@my.visionsSupport the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Coaching, questions, or comments, email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #161 your July Meal Plan! A very summery  2038 calories 170gP 244gC 48gF . This plan includes s’mores, corn on the cob, and more! I begin this episode talking about the power of “No” and what a positive discipline it is to empowering you and keeping you aligned with your goals. Also mentioned the new instagram “Threads” and my thoughts on that. Snd my contemplation on a question posed on Threads: What characteristic do you admire most in another human? Hmmm … And as always to purchase a PDF of the July meal plan Venmo Debra-Terpstra $10 and email [email protected] to request it! Thank you for your continued support! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22I’m taking on new clients for late august early September! Interested? email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #160 with Sarah Ford Bishop!Sarah is back on the show and we’re keeping it real, per usual. Look forward to routine monthly episodes where we discuss common/popular fitness trends, fads, or methods and find out what might be helpful or applicable and relevant to you and your goals. Our goal is to help you decipher what is or is not worth your energy and what may be helpful for you to know. As always we are bringing the evidence! Topics: 1. How much protein you might want to consume and why.2. Is carb addiction real?3. Can you beat genetics? Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Questions, comments, or Coaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #159! After a much needed break I’m back to your regularly scheduled programming. Moving forward I’ll likely break away for June and December! Thanks to so many of you who kept downloads coming by going back and listening to past episodes. I’m excited for future content!In this shorter episode I share 3 very important variables for successful fitness progression. Even if you’re just getting started, focusing on these 3 key factors should not only help keep you on track, but also may deter you from detrimental obstacles. Set yourself up for success! Over all, the hope is that you to continue smoothly towards your goals over the long haul! Remember the key to winning is not quitting! Consistency and sustainability are key, so practice these helpful measures! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries, questions, or comments email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #158 your May Meal Plan! It is a sample diet of delicious meals/recipes tallying 1718 calories 171gP 187gC 37gF. If you’d like the written pdf shoot me an email to Debra at [email protected] and Venmo Debra-Terpstra $10 and I’ll send it right out! In this episode I also talk why we do hard things referencing distress versus eustress. I share that I’ll be emceeing the Grand Rapids Bodybuilding Championships Saturday May 20. Hope to see you there!Much love!!Article: https://www.betterup.com/blog/examples-of-eustressThe Drive Podcast: Impact of stress on our physical and emotional health w/ Dr Robert Sapolsky Ph Dhttps://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000610372028Mentions:@peterattiamd@chriswillx@joeroganJust a note: I’ll be accepting online clients for lifestyle and natural competitions if you’d like to connect with me to be on that wait list for summer/fall. Coaching inquiries, questions, concerns, or comments, email Debra: [email protected] Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #157 interview with IFBB Figure pro Kate Grevey. This was such a fun and very honest chat. I’ve known Kate for many years (we met working together for Isolatorfitness at the Arnold Sports Festival in 2016) and her candor and spirit are relatable and refreshing. She’s been competing since 2002 and takes us on the entire journey with aspirations to be an IFBB natural pro. The tenacity and drive Kate has for the sport is undeniably respectable. Her passion for bodybuilding is apparent.  Throughout this interview she openly shares where, when, and why, along the way she eventually incorporated drugs to achieve her pro card goal.  A story any female should hear before examining what it takes to be competitive in this sport, I’m grateful to Kate for her realness. She loves her story and I love it too. Lots to absorb here, I hope you all enjoy this convo between friends. Topics coveredHer intro Cigarettes, thigh gaps and punishing workouts: how the 80’s/90’s  ruined us Her first show in fitness in 2002 at 21What she learned from each coaching experience: protein for building muscle, starving in prep, and macro matching Why she left the natural federation Hormone replacement therapy and her experience with medical doctors Finally adding PED’s Standing her ground with coaches and finding one that aligned with her long and short term goalsJudge Cliff Bomar: “You don’t want to get your pro card too early”Missing her IFBB pro card by one place six times Considering downsizing to bikini? Finding your purpose with competing (the goal is a moving target)Finally getting her pro card The importance of losing REPEATEDLY90’s diet culture Her current coach Jason Theobald Keeping her daughters from body image issues and where self worth comes from Asking your coach questions and things we know now about competing as women Final thoughts (Any regrets?)Mentions:@kategrevey_ifbbpro@scoobyprep1_ifbbproSupport the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #156 an amazing chat with IFBB Pro Autumn Cleveland! So grateful to Autumn for showing up a second time to provide so much helpful insight, encouragement, inspiration, and practical advice for listeners on a variety of topics related to bodybuilding. She is a prep and posing coach and has become quite renown in these realms. Her posing course is essential for anyone serious about competing. Autumn is kind & thoughtful, and humbly articulates herself with passion and grace about this sport and life. I enjoy listening to her and I know you’ll glean so much from this conversation. I look forward to future collaborations! Topics Covered:Why autumn started bodybuilding Is it easier to get your pro card now?Your environment, people, space, and energy Boundaries Bodybuilding as therapy versus actual therapy Is bodybuilding the solution to the “broken woman”?Posing and her posing course! (Essential for anyone serious about competing.) The cycle of a good performance and presentation. Make judging easy for the judges Don’t wait to learn posing until you’re in prep Photo shoots post show and red flags with photographers Finding a good coach and getting the most of that relationship Follow Autumn on instagram and dm for more info @autumnatikkMentions:@autumnatikk@johnjewett3@vytamin_c@shaneheugly@the_pro_ducer@thewomensfittest@buffcake22Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries, questions, comments, or Monthly meal plan purchase email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #155 April Meal Plan with Protein Cookie Dough Bites Recipe! As my regular listeners know I’ve decided to provide you with a sample diet with all the macros and meals once a month posting on the first of each month. The goal is to help you eat healthier, have a healthier food relationship, but also get ideas on what some delicious (and yes healthy) meal options look like.  This meal plan  is approximately 1836 calories 163gP 52gF 190gCIt consists of 5 meals including an amazing protein cookie dough bite recipe and it’s all on the podcast. If you want the diet in PDF form with a little more detail, email [email protected] requesting the April diet as well as Venmo Debra-Terpstra $10 and I’ll send it! Diet tip in the episode was: Stop labeling yourself good or bad based on how/what you ate. Also stop labeling foods good or bad. Love you all! Debra Previous diet pod was February 13 Seed Cycling Diet. https://podcasts.apple.com/us/podcast/the-womens-fittest-podcast/id1491040930?i=1000599467465 Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries, questions, comments, or monthly meal plan  requests email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #154 Part 2 of Before you step on stage: Setting yourself up for contest prep success with IFBB Pro and Olympian Brooke Walker! Such a fun chat!! Enjoy! Topics covered: CoachingWeight loss versus fat loss Genetics An honest physique assessment evaluation is priceless Weighing health risks/rewards in competing Masters classes competition Expenses: show fees, coaches, suit, hair, tan, makeup, and more You need a coach before you begin your prep and after the prep not just for the prep Competing is an investment physically, emotionally, mentally, spiritually Educate yourself on the sport Train smarter not harder Bodybuilding is life changing Brooke expediting showsStaying on track when traveling or in the weekends when you don’t have a strict schedule Drugs Your coach should be mindful of your health Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #153 Part 1 of Before you step on stage: Setting yourself up for contest prep success with IFBB Pro and Olympian Brooke Walker! Such a fun chat!! Enjoy! Topics covered:     1.    Only fans (some light-hearted banter)    2.    Why do you want to compete?    3.    Should you compete when you have body image issues or food relationship issues?    4.    Calories need to be as high as possible at the start of prep     5.    Muscle is not built during prep (it’s hopefully maintained at most) and it has to be built prior to the onset of prep (not in a diet deficit)     6.    Why it’s important to go to watch a show     7.    What is your goal with competing     8.    You don’t have to compete to be a bodybuilder and be a part of the community     9.    Body fat percentage     10.    Posing     11.    Nicole Wilkins 40 day challenge is a great investment for a newbie Mentions:@nicolemwilkinsSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #152 Birthday Chick Chat with Melissa Brodsky! Happy 26th girl!!! This was another fun chat with Melissa where we talk about the intricate details to creating your best life. Bodybuilding has influenced all areas of our lives, especially by providing drive to better every variable. In this episode we discuss how to find meaningful relationships (especially girlfriends), doing what stirs your soul, communication, how feelings are fickle, delayed gratification, creating new habits, Melissa prep begins, girls we fangirl over on instagram and so much more! Lots of golden nuggets in this convo. I just love a one on one with Melissa because she is always critically thinking about life like she’s a passenger and the driver at the same time and she’s able to verbalize those thoughts so articulately. Hope you enjoy! Much love. Mentions:@fittestashever@roxyqueflex@etila@walkerbrooke@melbro_ifbbpro@ifbbprokuraneuman@buffcake22@thewomensfittestSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #151In this episode I talk about this restful healing phase of my life and that what that application could look like for you if you notice “symptoms” of needing a break. Enjoying the view after you’ve climbed the mountain is your reward so take that time. I also talk about “fasting” for Lent and what that could look like for anyone trying to incorporate behavior change to better themselves for a structured period of time. This is the perfect opportunity to dive into a planned struggle. And lastly is an anecdote about advocating for myself with my doctor for blood work and two wins that came from this most recent appointment. And if you’ve been diagnosed with endometriosis as I was in 2001, I talk about the best lifestyle changes I’ve implemented to manage the pain from this disease. Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries, questions, or comments  email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #150In this episode I talk about depression and a recent bout of it I have pulled out of by the time this posts. But, I know this is a relatable topic and so I spill it about what can cause depression and some ways to get through.  Secondly I’m sharing my current diet which has seed cycling (for optimal hormone health) incorporated in it. This is the beginning of a monthly podcast where I will share a sample diet for those of you looking for ideas. If you want the monthly diet (beginning with this one) written in PDF form with a few notes feel free to Venmo me Debra-Terpstra $10 and I’ll email it to you! Otherwise just grab a pen and paper and joy it down. Hopefully it’ll help some of you with meal/macro ideas. Stay strong ladies! I love ya! Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching, questions, or comments email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #149 interview with IFBB Fitness Pro Jaclyn Baker! Honestly had the best time chatting with Jaclyn she is such a vibe! Coming from a tremendous athletic background rooted in dance performance it is no wonder her personality shines so large on the pro stage, but also her personal presentation is straight fire. She’s just lovely! On stage Jaclyn moves with the grace of a dancer and the power and athleticism of a bodybuilder. This ideal mix recently won her a second place finish on the 2022 Olympia stage.! I just love how this conversation flowed so naturally and we covered so many personal and relatable topics including:Her dance performance background beginning at age 2!How she got into bodybuilding and specifically the fitness category Her competition history (told very well just like walking through her life story) Her style of diet and training and her specific daily diet Her style of performing and the whole team that helps her prepare Growing up in the 90’s and diet culture Healthy food relationships What her family thinks of this path she’s chosen Social media Hyper mobile joints and the issues they can cause with bodybuilding Discipline versus motivation Bodybuilding and fitness at any age Super grateful to Jaclyn for her time on the pod she is tons of inspiration and we are all wishing her the best as she’ll be competing on the Arnold Classic stage just weeks away!! Mentions:@jaclynnyc@megafitmeals@detail_bodybuilding @whitneyjones_ifbbpro@oksanagrishinaSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22AQuestions, comments, or Coaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #148 Recipe for fitness!  “There’s so much ‘information’ out there I don’t know where to start!! I just wanna get toned and lose weight, so what do I need to do?! How much protein should I eat? Should I do keto or intermittent fasting to lose weight? How much cardio should I do?” In this episode I cover some of the most commonly asked introductory fitness/nutrition questions I get asked regularly by people sick of spinning their wheels with fat loss, diet, exercise etc. Maybe you’re just beginning your fitness journey. Maybe you know someone who is and could benefit from this episode. Maybe you need a refresher or to update your bank of health info. Maybe you’re a coach or fitness guru and you could utilize the info in this episode to better help and communicate with your clients. If you fall under this umbrella, this one is for you. Topics covered: Combatting Seasonal affective disorder (just a note bc it’s that time of year)Be curious, passionate, problem solvers for yourself (encouragement) If your “information” is confusing or contradicting: Check who you’re following and getting “info” from. Are they experienced with self & others, educated, and evidence-based? Pass on “influencers”. (Sorry not sorry)Overview on training and exercise: sets, reps, splits, pushing to failure, exercise selection, exercise order, and benefits of weight training to build muscle Don’t use exercise to burn calories or create a calorie deficit (there’s better easier ways) That’s not what it’s for. Using step counts to measure N.E.A.T. and when & why to add cardio. Prioritizing proteinImportance of fatsAre carbs bad?Dehydration kills your workouts and bodily functioning so how much water do I have to drink ? Get your a$$ outdoors. Touch nature. Absorb sunlight! Can stress be managed? If so, how?How important is sleep and sleep hygiene?Self compassion Can I drink alcohol and lose body fat? Summary Mentions:@hailey_ifbb_rd@shelbystarnes100@[email protected] @joerogan@drmattwalker@hubermanlab Duck duck go search app: https://apps.apple.com/us/app/duckduckgo-private-browser/id663592361Joe Rogan w/ Matthew Walker author of Why We Sleep (spotify) https://open.spotify.com/episode/1WtITGcwwZYQZHVJGciMJp?si=wDNnIQKUTyiLDt2abJKxAAHuberman Lab: What alcohol does to your body, brain, and health (apple): https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000576901433Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries, questions, or comments email DebrSupport the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #147 interview with brand new IFBB Figure pro 26 year-old Loren Calderoni. This was a super fun episode with Loren talking about her recent pro card win (in July 2022 at the Universe) and her quick climb from complete beginner, to pro in two years! Loren is now well into her off-season (up 20+ pounds) and still looking at possibly 6 more months of building to compete on the pro level this fall in her pro debut. She also shares about many poignant life events she was able to accomplish (or will) while still putting competing first, as well as her goals for the sport and life. Loren is a real one, incredibly smart, driven, charming, fun, and funny and I enjoyed this chat with her tremendously! She’ll be back.Topics covered:Background in jujitsu and parkour!The newbie gains from completely transforming her diet (literally cheezits to chicken) Contest history and earning her pro card in only 2 years of competing Breast augmentation and why she chose this elective surgery Plans of marriage in the fall while prepping for her pro debut and other “life balancing” accomplishments Social media and her following going from 1k to 99k followers in one year Biggest gym pet peeves and setting gym boundaries Final message to women Mentions:@lorencalderoni@jamiepinder14@gordonfalcetti@sabahsyed101Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #146 Never miss a workout! One of my biggest struggles over the last couple of years has been adjusting my training to my lifestyle while finding a balance with my goals. It’s very easy to skip a work out if variables aren’t perfect or things don’t go as planned, but what I’ve been learning and practicing is consistency with excellence rather than perfection while always striving for greater excellence. Hope this episode helps you learn to move forward, doing your best, despite life’s many obstacles with it’s (and your) constant evolution!Topics:Training split adherence Recovery factors Choose a date/time and stick to it (bosses don’t cancel)Are you tired or just not motivated? Are you properly prepared for your workout?Do you have a written plan when you walk into the gym every time.  Fail to plan, plan to_________.Ways to compromise your workout once in a while Look good to feel goodTrouble shooting why your workouts aren’t working out.Remember your why.Contact me if you want some free advice about your current plan, direction, or one on one coaching. Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #145 and we are kicking off 2023 with the delightful IFBB Fitness Pro Kate Errington. @kate.errington  This was an incredibly fun chat, and in this episode Kate shares her journey into bodybuilding, talks about her unique job as a burlesque dancer in the UK, updates us on giganterboob (both her implants ruptured please check her instagram for the full story in pictures), and she verbally contemplates how the ruptures caused her to miss the 2022 Olympia, and then deliberates future competing. Such a relevant convo. Kate is charming, intelligent, and real and her character is unique. This interview was my pleasure and the perfect start to 2023. Oh and if you’re wondering what a lifetime natural athlete and Olympian looks like, open your eyes and check out Kate. Not many can say this. She’s a tremendous example of when hard work meets genetics. Hope you love this one! Happy new year! Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching, questions, comments please email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #144 2022 Olympia recap with 4x Miss Women’s Physique Olympia IFBB Pro Juliana Malacarne and 3rd in the world in women’s physique coming right off the 2022 Olympia stage IFBB Pro Brooke Walker! So thankful Juliana could join us to discuss the top 5 in each women’s category! We obviously adore her and look up to her for leading the way for women’s physique! (There was much fangirling going on!) She still loves the sport and follows it closely and we will be having her back on again in 2023 for sure. Brooke and I finish off the last 40 minutes talking about how bodybuilding has evolved and how amazing so many competitors on the pro level are now. She also shares about her Olympia experience this year holding her third place spot for the second year in a row. Hope you enjoy this one! Mentions:@julsfit10@walkerbrooke@[email protected]@missytruscott@vytamin_c@fanciellemattosPlus all the top 5 winners in each women’s category!Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries, questions, comments, or concerns email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #143 and Sarah Ford Bishop joins me to cover some of our favorite 2022 Olympia women’s bodybuilding and bikini contenders! Olympia is this weekend! Follow the Olympia instagram page mentioned below to order the weekends full events via pay per view! Thank you Sarah for your insight! It’s always a pleasure talking bodybuilding with another so passionate about the sport. Mentions:@sarahfordbishop @mrolympiallc @buffcake22 @thewomensfittest BODYBUILDING@mzprettymuscle @marvelousv @helletrevino @michaelaaycock @tivancik_ifbbpro @ashahadley nadia.capotostoifbbpro@maylaash BIKINI@jenniferdorie_ifbbpro @janetlayug @lauraliechap @ashleykfit @isapecini @ivi_escandar_ @indiapaulino @2x_ms_olympia (not shown just mentioned) @maureenblanquisco.pro justinemunro (who I couldn’t remember) Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Coaching/questions/comments email Debra: [email protected] #bodybuilding #bikini #olympia #vegas #christmas #olympia2022 #squats #fitness #diet #contestprep Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #142 with IFBB Pro Whitney Jones here to discuss and showcase the 2022 Olympia fitness athletes getting ready to compete this weekend! So grateful to Whitney for her time, knowledge, and expertise on the sport and about the often underrated fitness category.This was a fantastic episode and Whitney never disappoints with her excellent mix of professionalism and comedy. Thank you Whitney! Excited to have you back and you are welcome here anytime!! Contact her at her website: www.fitwhitjones.com Previous episode: https://podcasts.apple.com/us/podcast/the-womens-fittest-podcast/id1491040930?i=1000542666509Topics covered:How the biggest Olympia ever will be run and set up with the athletes over 2 days What Whitney’s role is at the O this year Why she cannot compete for her reigning title this Olympia Recapping Whitney’s journey How the fitness category is different from the other women’s categories and what it takes to be competitive The skills, performance, and stunts involved in fitness and the physique roundMany fitness competitors are in their late 30’s and 40’sHow the fitness category is judged The increase in size and conditioning in all categories and what that’s doing for competitors on the federation Variety in routines from one show to the next Qualifying on points and competing at the O Living the lifestyle not just shooting for a goalMentions @ryallwellness@whitneyjones_ifbbpro@oksanagrishina@ifbbmissytruscott@itsarielkhadr@8xfitnessoadelagarcia@jaclynnyc@slkfit1020@tamaravahn@shellyfit_ifbbpro@allisonkramer_ifbbproSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Coaching inquiries or questions/comments email Debra: [email protected] Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #141 and Marissa Andrews joins Me, Brooke, and Melissa for another episode of Chick Chat as we discuss the wellness and figure line up for Olympia 2022! Topics:How prep is going for Brooke and Marissa Where to eat at the Olympia What if someone is spicy at the gym? How big is the Olympia this year?!Who’s competing in figureWhat’s too fluffy in your off-season?Melissa is your social media hype girlCookie sponsorship and dessert charcuterie Would you go to the Olympia if you qualified off points? Thoughts on the wellness category Camaraderie in women’s bodybuilding categories  Do you have a constant internal dialogue and can you picture images Mentions:@vytamin_c@nataliasolteroh@jessica_reyes_padilla@fit_lolamontez@worldofzenobia@autumnatikk@rheagayle@ifbb_figure_pro_dia@samanthajerring@wendyfortino@marissaminibeast@franciellemattos@isapereiranunes@yarisha@drsunnyandrews@kassgfit@daishaljohnson@chitarraju@gisellemachadopro@ryanefogalSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Sign up for my newsletter: http://eepurl.com/b6uPd5Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22AEmail Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #140 interview with IFBB Fitness Pro Ariel Khadr!What a privilege to have a fun insightful chat with Miss fitness international, and the youngest female competitor to ever earn her pro card IFBB Fitness pro Ariel Khadr. This convo really flowed in a very genuine way. Ariel is bubbly and sweet and positive and sees the glass half full with logic and insight into everything. Truly loved this interview so much and grateful to her for sharing time just 3 weeks out from the Olympia where she’ll be fighting for that title! Wishing her nothing but success! Please note there is a 1-2 minute silence where we watch her routine from the Arnold on her YouTube Channel. You can view that if you watch the video on YouTube (buffcake22). Ariel’s YouTube is: https://youtube.com/@ArielKhadr Topics Covered:Her background in gymnastics and fitness America and taekwondoThe IFBB Fitness category is underrated due to degree of difficulty w/performance Finding her love for performing Both her parents were bodybuilders and how that shaped her norms for the female physique during the time of social norms being Victoria’s Secret models BMI index Her perspective and opinion on gymnastics for children Getting her pro card at 17 (youngest ever) and then her 6 year break before competing on the pro level The things of our childhood that make us strong and if we’d change them and what we learn from them Community showers Having a family The levels of the pro level of competing College life off of all sports Her degree in physiology sociology and job in audiology Fun questions Final thoughts Mentions:@[email protected]@ifbbmissytruscott@whitneyjones_ifbbpro@oksanagrishinaSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Coaching inquiries email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show

Send us Fan MailThanks for listening to another episode of The Women’s Fittest Podcast, this is episode #139 with coach Sarah Ford Bishop! I thoroughly appreciate Sarah’s combined knowledge as an educated evidence-based coach, and her life experience as a bikini competitor who’s gained 30lbs through bodybuilding and ED recovery. This chat covers everything you need to get started on your new years health goals —right now! Optimization is an often overly-used word and in this episode Sarah and I help refine and redefine it for you, the individual. Follow along as we discuss practical solutions for managing the 5 pillars (sleep, stress, water, nutrition, and exercise) with some rabbit holes intermixed. Always a pleasure Sarah! Thank you for sharing you! Topics Covered:Positive practical example story to kick us offWhat is your optimal versus what is optimal Slow progress and practicing habits to continue progress Assessing your diet: Whole Foods versus processed foods  finding the balance between what’s best for you and what’s best Is an insulin spike bad and causing you to gain weight Weight bearing training as a beginner and starting small Exercise for caloric burn versus a food deficit  Purpose of tracking steps The last 5-10lbs: after a heavy fat loss phase (20lbs or more) what does it take to, for example, see abs? (Is it worth it?)Happiness happens in the process of success with wins of choices and adherence not always in the result or the physical goal (the dopamine hit in the process) Inventory of the 5 pillars: Sleep, Nutrition, Training, Water intake & Stress management and where you need/can make improvements Water intake Unlearning diet culture and under-eating when trying to build muscle Is recomping an option for most women?Are you always super-setting? Discussion on the importance of rest periods and how long should you rest between sets for hypertrophy Assessing myths practically to self-debunk Follow Sarah and who she follows for good evidence-based teachers/coaches/infoSubscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22Support the show: https://www.buymeacoffee.com/buffcake22ACoaching inquiries or to contact me email Debra: [email protected] Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22Support the show