Let's Get Deeper

Watch This the Night Before Show Day | You Belong on That Stage Let’s Get Deeper Podcast EP.18The night before show day is loud.Your mind replays everything.Doubts creep in.You question whether you’ve done enough.In this episode, I’m speaking directly to you — the competitor who is about to step on stage.This is the conversation I would want every athlete to hear the night before they compete. Not about peak week protocols or tan times — but about identity, self-trust, and remembering that no one else on that stage is you.This is a grounded but powerful reminder of who you are, what you’ve built, and why you belong there.If you’re competing tomorrow, this is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: @Charli.LilaganThank you for being here.X Charli

Are You Actually Ready to Compete? | The Honest Readiness Check Before Prep (Let’s Get Deeper EP.17)Everyone asks how to win a show.Very few people ask if they’re truly ready to prep.In this episode, I break down what being “ready” to compete actually means — beyond wanting it, beyond motivation, and beyond just being lean enough to start.This is a grounded, one-take conversation about emotional maturity, lifestyle alignment, discipline, relationships, stress management, and the identity shift that prep requires.Because competing doesn’t just change your body.It reveals who you are under pressure.In this episode, we explore:00:00 Why “being ready” matters more than you think02:40 Physical readiness vs psychological readiness06:15 Can you handle structure without resentment?09:50 Your relationship with food before prep13:30 Emotional regulation & stress tolerance17:20 Lifestyle alignment & support systems21:00 Are you chasing validation or growth?24:30 Red flags you might not be ready27:40 Green flags that you are31:10 Final reflections before committing to a showThis episode isn’t about gatekeeping competing.It’s about protecting you from unnecessary burnout, resentment, and self-sabotage.Prep should build you — not break you.If you’re considering your first show, returning for another season, or questioning whether now is the right time, this episode will help you get honest with yourself.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeThank you for being here.X Charli

The Mindset Shift That Changes Everything | Pressure, Gratitude & Growing Through Pain (Let’s Get Deeper Podcast EP.16)Pressure is a privilege — but only if you understand what that actually means.In this episode, I share the practical side of gratitude in hard seasons — especially in bodybuilding prep, post-show, offseason, business, relationships, and life.This is a grounded, one-take conversation about how pressure and gratitude can exist at the same time… and why learning to hold both will change the way you move through struggle.This episode isn’t about bypassing your emotions or pretending things are easy.It’s about recognising that feeling pressure means something matters to you — and how powerful that actually is.You can feel overwhelmed and grateful.You can feel anxious and capable.You can struggle and still be strong.If you’re in prep, navigating post-show, building something meaningful, or simply learning how to grow through discomfort — this episode is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: @Charli.LilaganThank you for being here.X Charli

How to Stay Disciplined Without a Deadline | 4 Weeks Post Show ReflectionsLet’s Get Deeper Podcast EP.11It’s easy to be disciplined when there’s a show date circled on the calendar.But who are you when there isn’t one?Four weeks after my pro debut, the structure of prep is gone. There’s no immediate pressure, no looming stage, no deadline forcing execution. And that’s where the real test begins.In this episode, I reflect on what discipline looks like without urgency — and why this season might be more important than prep itself.This is a grounded, one-take conversation about identity, standards, self-trust, and building long-term consistency when no one is watching.This episode isn’t about extreme discipline or chasing another show date.It’s about building character in the quiet weeks — choosing consistency without external pressure, and becoming someone who keeps promises to themselves long after the stage lights fade.Anyone can rise under pressure.The real growth happens in peace.If you’re post show, between goals, rebuilding routine, or learning how to stay consistent without a deadline, this episode is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: @Charli.LilaganThank you for being here.X Charli 🤍

How to Win Your Prep (Regardless of Stage Results)Let’s Get Deeper Podcast EP.12Most people go into a competition prep focused on one thing - the outcome on stage.But the athletes who get the most out of prep, and ultimately go the furthest in the sport, approach it very differently.In this episode, I share how to shift from being outcome-driven to process-focused, and why that mindset is what actually sets you up to win regardless of the placing.This conversation was inspired by a podcast I was a guest on, where I found myself reflecting on what really makes a prep successful, and how much of it has nothing to do with the final result.This is a grounded, one-take conversation about discipline, execution, emotional regulation, and how to approach prep in a way that builds you not just your physique.This episode isn’t about chasing perfection or tying your worth to a stage result.It’s about understanding that prep is a process and when you focus on showing up, executing well, and growing through it, the result becomes a byproduct of who you’ve become.If you’re in prep, considering competing, or wanting to pursue a goal without losing yourself in the process, this episode is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: Charli.LilaganThank you for being here.X Charli 🤍

I Lost Control… What It Taught Me About DisciplineLet’s Get Deeper Podcast EP.11This week, I had a moment.After a difficult phone call, I found myself reaching for comfort in the form of food — not because I was hungry, but because my body was looking for relief.And in that moment, I lost control.In this episode, I share that experience honestly.. not as a failure, but as a lesson.This is a grounded, real-time conversation about what happens when discipline gets tested, how self awareness creates the space to choose differently, and why the moments that feel like setbacks are often where the most growth happens.We also explore how your nervous system drives your behaviours more than you think, and why learning to regulate your state is key to building real self control — especially in a post-show phase where your body and mind are still recalibrating.This episode isn’t about being perfect or never slipping up.It’s about understanding why those moments happen, learning how to respond with awareness instead of reaction, and recognising that discipline is built in the moments where you choose to come back — not in never falling off.If you’re navigating post show, building self control, or learning how to respond differently under pressure, this episode is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: Charli.LilaganThank you for being here.X Charli 🤍

1 Week After My Pro Debut | Show Day Debrief, Judges Feedback & What’s NextLet’s Get Deeper Podcast EP.9One week ago, I stepped on stage at the first ever IFBB Fit Model Pro Show for my pro debut in Japan.In this episode, I reflect on the full experience now that I’ve had a week to process it — from the emotional comedown after show day, to the judges feedback, lessons from prep, and what the next phase of this journey looks like.This is a grounded conversation about the reality of competing at a professional level, the transition into post-show recovery, and how to approach growth after such a big milestone.In this episode, we explore:00:00 One Week Post Show: Reflecting on the Experience03:12 The Reality of the Post Show Comedown07:48 Physical Changes & Recovery After Stage12:10 Judges Feedback Breakdown17:45 What Surprised Me Most About My Pro Debut22:30 Answering Your Questions28:15 Post Show Recovery & Reverse Diet Approach33:40 What’s Next for My Competing Journey38:20 Final Reflections on the First Fit Model Pro ShowThis episode isn’t about chasing perfection or staying stage lean forever.It’s about learning from the experience, respecting the recovery process, and using feedback to grow into the next version of the athlete.If you’re preparing for a show, curious about competing at the pro level, or navigating the transition after a big goal, this episode is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: Charli.LilaganThank you for being here.X Charli

Pre Show vs Post Show | Answering My 3 Days Out Self After the First IFBB Fit Model Pro Show (Let’s Get Deeper Podcast EP.8)3 days out from stepping on stage at the first ever IFBB Fit Model Pro show, I wrote down questions for my future self. Now (post show) I’m answering them.This episode is a full-circle conversation between the version of me deep in peak week… and the version of me who has already lived it. It’s about expectations vs reality, pressure vs presence and what actually mattered once the tan faded and the stage lights turned off.This episode isn’t just a show recap.It’s a conversation across time - a reminder that the version of you in the pressure is rarely seeing the full picture.If you’re in peak week, chasing a big goal, or standing three days out from something that matters deeply to you — this one is for you.🎧 Listen on Spotify🎥 Visual chapters of this journey are here on YouTubeInstagram: @Charli.LilaganThank you for being here.X Charli 🤍

Wild that I'm now 5 days out from my pro debut at the first ever IFBB Fit Model Pro show, the focus is no longer on doing more, it’s on staying calm, protecting my peace, and executing with composure.In this episode, I share why managing stress and regulating your nervous system is one of the most important (and overlooked) keys to peak week success.Rather than approaching the final week with panic or over-control, this conversation explores how calm execution, emotional regulation, and simplicity help protect the physique you’ve worked so hard to build.We talk about:– Why peak week is about refinement, not intensity– How stress and cortisol can impact your physique– Protecting your peace to protect your results– The role of structure in reducing last-minute anxiety– How I’m de-stressing and regulating my nervous system– Trusting your coach and letting the work speak– Walking into show day calm, present, and confidentThis isn’t about perfection or control.It’s about composure, self-trust, and allowing the final week to support your body rather than fight against it.Whether you’re approaching peak week, deep in prep, or learning how to stay grounded under pressure, this episode is for you.Hope you all love it.X CharliConnect with me on IG: @Charli.Lilagan

Show day doesn’t start on the day you step on stage. It starts with how well you prepare.In this episode, I share everything I wish I knew before competing — from backstage organisation to travelling internationally for a bodybuilding show.With my IFBB Fit Model Pro debut two weeks away in Japan, this conversation breaks down the practical side of competing that no one really talks about — the logistics, the travel planning, the peak week coordination, and how to stay calm when things don’t go perfectly.We talk about:– Show day essentials most competitors forget– Backstage organisation (tan timing, athlete numbers, pump up, food)– What to pack in your show day bag– Pump up food, water, salt & working with your coach– Travelling internationally for a competition– Flights, food prep, customs & backup plans– Booking accommodation, gyms & grocery stores strategically– Managing peak week, water retention & carb ups while travelling– How to stay calm and actually enjoy show dayThis isn’t about overcomplicating prep or creating more stress.It’s about being organised, thinking ahead, and protecting your peace so you can step on stage confident and composed.By show day, the work is done.Your job is to execute, stay calm, and enjoy the experience you earned.Whether you’re preparing for your first bodybuilding show, travelling for a competition, or stepping into your pro debut season, this episode is for you.Hope you all love it.X CharliConnect with me on IG: @Charli.Lilagan

Clarity doesn’t come from 'having life figured out' it comes from lived experience.In this episode, I reflect on what my 20s have taught me so far and the lessons I’m carrying with me as I turn 25.Rather than offering rules or timelines, this conversation explores how understanding your values, respecting your time, and choosing your actions intentionally can shape a life that feels aligned.We talk about:– How understanding what you value unlocks purpose– Why time is the most valuable thing you have– Choosing relationships and environments intentionally– Learning to say no and setting boundaries with self-respect– How your life reflects how you see yourself– Practicing gratitude out loud– Growing through discomfort instead of avoiding it– Allowing life to feel lighter and more enjoyable– Why things are often only as deep as you make them– Letting go of expectations you place on othersThis isn’t a guide to “having it all together” by 25.It’s an honest reflection on clarity, growth, and learning how to choose yourself without pressure or comparison.Whether you’re in your early 20s, approaching a new chapter, or simply in a season of becoming, this episode is for you.Hope you all love it.X CharliConnect with me on IG: @Charli.Lilagan

Discipline isn’t punishment. It’s self-respect in action.In this episode, I share why discipline is one of the most misunderstood (yet powerful) forms of self-love, especially during bodybuilding prep and Fit Model competition seasons.Rather than framing self-love as softness or letting yourself off the hook, this conversation explores how structure, boundaries, and choosing hard things create freedom, balance, and long-term sustainability in prep.We talk about:– Why self-love isn’t always comfortable in bodybuilding prep– Discipline as self-respect, not punishment– How prep reveals your relationship with yourself– Allowing things to be hard without self-abandonment– The difference between ego, excuses, and true self-care– Balancing ambition, relationships, and discipline in prep– Why structure often creates more freedom, not lessThis isn’t about glorifying extremes, over-restriction, or burnout.It’s about approaching bodybuilding, Fit Model prep, and personal growth with clarity, respect, and intention — so the process supports your life instead of consuming it.Whether you’re deep in prep, approaching show season, considering competing, or simply learning how to pursue big goals with balance and self-trust, this episode is for you.Hope you all love it.X CharliConnect with me on IG: @Charli.Lilagan

In this episode, I share why mastering your routines is one of the most important — and overlooked — keys to success in prep.Rather than relying on motivation or intensity, this conversation explores how simple, repeatable routines create consistency, calm, and sustainability as prep gets harder.We talk about:– Why routines matter more as calories drop– The difference between supportive structure and rigidity– How routines reduce decision fatigue and emotional overwhelm– My actual prep routines and daily anchors– Common mistakes competitors make with routines– How routines support mindset, relationships, and balance– Why calm prep is often the most successful prepThis isn’t about perfection or extreme discipline.It’s about building systems that support your nervous system, your mindset, and your life — not consume it.Whether you’re deep in prep, approaching the final weeks, or simply wanting more stability in how you pursue your goals, this episode is for you.Hope you all love it.X CharliConnect with me on IG: @Charli.Lilagan

In this Q&A episode, I answer your questions about competing in the Fit Model division - from the practical details to the deeper lessons that prep teaches you.We talk about:– My height, weight, calories & how they shifted through prep– Bikini vs Fit Model — how to know which division suits you– Thoughts on PEDs in Fit Model– How I see the Fit Model division evolving– What first-time competitors really need to know– Maintaining a social life and healthy relationships during prep– The mindset behind a “smooth” season– The lessons competing taught me beyond the stageThis isn’t a highlight reel or a comeback story.It’s an honest conversation about discipline, balance, identity, and doing prep in a way that actually supports your life — not consumes it.Whether you’re considering your first season, deep in prep, or simply curious about the sport, this episode is for you.Hope you all love itX CharliConnect with me on IG: @Charli.Lilagan

The last time I recorded a podcast episode, my life looked very different.I hadn’t stepped on a bodybuilding stage yet.I hadn’t lost my sister.I hadn’t become Australia’s first IFBB Fit Model Pro.In this episode, I’m reintroducing Let’s Get Deeper and sharing why I went quiet — not to disappear, but to become.This podcast is my space to speak freely and honestly, to sit down in one take, unfiltered, and without editing the truth. It’s where I’ll be processing this season in real time and sharing the behind-the-scenes of life as a pro beyond the stage lights.We talk about:– My first bodybuilding season– Holding grief and achievement at the same time– What turning pro truly meant to me beyond the stage– Emotional discipline, identity, and presence– And why the road to the Olympia represents so much more than a titleThis isn’t a polished highlight reel.It’s a raw, real, and present conversation and an invitation to walk this journey with me.If you’re in a season of becoming whether that's in your body, your dreams, or your healing, this space is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeThank you for being here.X Charli

Welcome to this week's episode of the Let's Get Deeper Podcast.Today, we take some time together to pause and get intentional. So often it's easy to get caught in the doing and direction without stopping to reflect on whether the direction we're heading in is aligned to us.I'll prompt you to embrace all seasons and both sides of the action/rest coin through some questions and gentle self inquiry.Remember that life and experiences come in ebbs and flows. To honour that is to embrace life fully.Big Love as always,X [email protected] on Instagram

Welcome to this week's episode of the Let's Get Deeper Podcast.Today, we dive into some techniques on how to actually start observing your thoughts rather than identifying and attaching to them. It's not about controlling your thoughts - it's abut noticing when they are controlling you.This episode was inspired by current themes within the LGD Mindset Coaching community currently as well as my own reflections and insights throughout my first challenge of this year.There's something special and profound about being able to accept, embrace and surrender to when a thought arrives without attaching to it, before it inevitably passes on.It is my hope that through listening and through practice, learning this skill will bring you closer to being able to access internal peace whenever you need.It is there for you always.With love and a gentle virtual squeeze,X [email protected] on Instagram

Welcome to this week's episode of the Let's Get Deeper Podcast.Today, we dive into why and how we can create our own suffering and why we're addicted to it - prompted by my own reflections during and following a psychology session.This was prompted by my current journey with he first little challenge I set for myself in 2025 being throwing myself into something I never thought I'd do (or even know existed until recently) and it's a bodybuilding preparation. The way I heard others speak about competition prep being challenging, mentally, physically and emotionally exhausting made me think 'heck yeah, this is a great one to try and test how far positive mindset can get you in the face of discomfort' and despite now being in the depths and where I'm being told I should be struggling.. I'm not. This episode I speak on how this in itself, alongside expecting or waiting for struggle is the ironic part of suffering.I hope you find this episode to be entertaining (please excuse the circles and potentially slow delivery of my thoughts - though I'm not suffering physically, mentally or emotionally, I will use the excuse of being low on food and adaptong 'prep brain' as my cover for the slowness ;)As always, with love X [email protected] on Instagram

Welcome to this week's episode of the Let's Get Deeper Podcast.This week's episode was influenced by my most recent read Don't Believe Everything You Think and my own reflections and interpretations on it.Today, we'll delve into the difference between the unavoidable (thoughts) which are all neutral in nature and how the choice in how we frame those thoughts (our thinking) is all up to us. I'll also talk about the ways in which emotions and thoughts/thinking are linked and bring it home with how we can achieve mental clarity and peace - in good old Let's Get Deeper and Charli fashion, I leave you with what I'd like you to take away from this weeks' episode, if nothing else..With Love as always,X [email protected]

Welcome to this week's episode of the Let's Get Deeper Podcast.This week's episode is a short and sweet Valentine's themed one on some rapid fire concepts on self worth, self respect and self love.Know that regardless of your relationship status, you are so loved and that you are love itself - embodied.With extra love today,X [email protected]

Welcome to this week's episode of the Let's Get Deeper Podcast.This week's episode is a little different to normal.. think of it as an intimate chat of personal lessons shared from me to you.To those among me who are reflective and sentimental in nature - I know you'll relate to reflecting at milestone points like birthdays. The weekend just past was a little checkpoint and transition to another year of learning (or rather unlearning as I explain in the episode) and reflection on the past checkpoints of the last 365 days.I hope that through listening to this episode, you learn something or that it prompts your own reflections and realisations. I also want to say a huge thank you for the love and shares recently. I'm truly so grateful and so excited to continue expanding our LGD community.With love as always,X [email protected]

Welcome to this week's episode of the Let's Get Deeper Podcast. Today, we're taking a deep dive into the importance of connecting with your emotions and allowing yourself to embrace them and express them in ways that are healthy for us and those around us. The current theme I've noticed among my wonderful LGD Mindset Coaching clients is that there's a fundamental issue in how we have been conditioned to suppress our feelings due to society's notion of there being "good" emotions and "bad" emotions. Today's episode, I'm debunking that and speaking directly to you, my wonderful listener, in the hopes you'll connect authentically to your inner state and feel safe and trusting to express them. I hope that through listening to this episode you take comfort and relief in feeling validated. I hope it leaves you knowing that it’s okay to connect and that you’re in control. You are not your emotions; you are the one experiencing them, sure but they will pass - so long as you allow them to be recognised. The more we suppress and hold onto emotions, the less capable we feel of managing our inner states.  If nothing else, I want you to take away from this episode that you are safe, that all of your feelings are valid and deserve air time.  With love  X Charli @Chxrli.L on Instagram

Welcome all new and existing listeners to this episode of Let's Get Deeper! I'm so excited to be recording again from my second home, in Bali and feel so happy you've joined me. Today, we explore the concept that you are a mirror.. everything that you observe in others is a mere reflection of something that exists within you - and similarly, what others see in you is a mirror reflection of a part of themselves. We'll talk about the reasons why this is the case and I'll run you through the 3 main ways you can harness this to benefit you and your journey. I hope you find this listen to be insightful and that is prompts some introspection on your journey inwards and forwards. I mentioned that I was a guest on the wonderful Robert Weigel's Podcast which you can stream both on Spotify and YouTube - keep your eyes peeled for the episode he had me on, I think you'll love it! Lastly, a huge thank you for all of the love, shares and feedback recently! Keep sharing and tagging me and messaging in - I love hearing from my LGD family, it really truly makes me so happy. Big Love as always, X Charli @Chxrli.L

Welcome to the Let's Get Deeper Podcast episode of today my loves. The topic of this episode ends the 3 part mini series - which is ironic because this topic is actually known as the first law of all 12 Laws of the Universe - so if you'd like me to speak on all 12, let me know! Today's episode we get heavy on the simple quantum physics stuff as background to how this concept of unity can serve you practically. Resources to look into for quantum physics and more info onthis law of unity are: - Joe Dispenza (https://support.drjoedispenza.com/hc/en-us/sections/7891136101405-Words-of-Inspiration) - Einstein (Theory of Relativity - energy (E) equals mass (m) times the speed of light (c) squared (2), or E=mc2) - Richard Feynman (development of quantum electrodynamics) Thank you again for the dms, the discussions and the support with the podcast - it means so much to me and I truly can't wait to keep building this community. As always, big love! X Charli @Chxrli.L https://www.instagram.com/chxrli.l/

Welcome to the Let's Get Deeper Podcast episode of today my loves. The topic of this episode launches us into the 3 part mini series of the Laws of Success - particularly speaking to the energetics and spiritual side of things. Today's episode we talk about what healthy detachment really looks like and how it can benefit you more than being totally attached and fixated on your desired outcomes (whilst also always of course being clear and intentional with your behaviours). We talk about the importance of the energy behind your actions rather than the actions alone. Thank you for the wonderful messages so far and for the new people who have joined the listener family. Happy New Year and I can't wait to continue guiding you here in this space. As always, Big love! X Charli @Chxrli.L

Welcome to the last episode of Let's Get Deeper for 2024. What a wild ride it's been. The topic of today, I run you through the 3 pillars of how to become more aligned in 2025 and some personal lessons and insights from this year.Thank you so much to all of you who have listened to and supported the podcast. Keep writing in, sharing your thoughts and sharing the podcast with others.I can't wait to keep building my little LGD family into next year and beyond.Big Love as always,[email protected]

Hello my loves and Welcome to this episode of the Let's Get Deeper Podcast. Today, in amongst all of the seemingly unescapable tips for 2025, to do's and what not to do's of looking forward into the year ahead, we're taking this episode to land and be where our feet are. This episode is one of reflection and allows you to listen to some points you may want to consider during this time. It's a busy and exciting time of year but it can also be very overwhelming so take what you need from this episode and leave the rest. If you find this to be insightful, share it with a loved one or send me a dm on Instagram at @Chxrli.L Big Love as always, Charli

Welcome in on this episode of the Let's Get Deeper Podcast. Today's topic is one that I've been really focusing in on in my personal life recently and it is the notion that our thoughts (conscious and subconscious) shift and create our reality in accordance with them! If you're wanting to shift your reality and live differently, you need to start thinking and also start feeling differently in order to shift into a different state of being. That is - you can't continue thinking, feeling and being who you are and expect to live differently. It's a short and sharp episode, so I hope you take it in! Big love as always, Charli @Chxrli.L

Welcome to this episode of the Let's Get Deeper Podcast my loves. I'm so excited about this and very passionate about this topic. Recently within my 1:1 Mentorship Coaching Space - as well as in general - I've noticed the theme has been to wait until the New Year to start doing things that you want to do or that you know will serve your future self. The reality is, that your future is created now. You don't know when your last day will be.. so don't wait until later to start living in alignment to your desires and needs. I hope you find this listen to be insightful and that it inspires some change. I'm confident that if you wake up every day, acting as if it's your last, your mindset will shift and you'll start changing the way you live. Please share this episode if you loved it to your stories, tag me at @Chxrli.L or share it with a friend so we can continue expanding this wonderful community of people living in their authenticity. Big Love X Charli

Welcome to the first official episode of the rebranded Let's Get Deeper Podcast now that Let's Get Deeper Mindset & Life Coaching is also now LIVE. To those who have listened in, prior to the rebrand - welcome back and to those tuning in for the first time welcome. It is my deepest intention, as your podcast host and coach that you use the space we create together as an opportunity to reflect, go inwards courageously and create the outward change you want to see in yourself and the world. Through sharing my story, I hope that you feel a sense of inspiration and power for all that you have access to, if you choose to see it. You are the one in control of your life and you have to make the choice to change it. I'd love you to comment your thoughts, rate the show 5 stars if you enjoyed this episode and share it with someone who might need it. If you'd like to connect further, my instagram is @Chxrli.L - all are welcome. Thank you for being here and I can't wait to guide you further.