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Thanks 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!
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Thanks 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!
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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!
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Thanks 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/support
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!
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Thanks 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/support
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!
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Thanks 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,
DebraSupport the show by subscribing!! https://www.buzzsprout.com/711555/support
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!
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Thanks 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!
DebraSupport the show by subscribing!! https://www.buzzsprout.com/711555/support
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!
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Thanks 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/support
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!
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Thanks 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/support
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!
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Thanks 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 gut
Cleanses or detox
Basics for a healthy gut
How soon after eating can you exercise
What alcohol does to the gut
Supplements to promote gut health
The Squatty Potty …and more
Support the show by subscribing!! https://www.buzzsprout.com/711555/support
Subscribe 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_AePIknV8isWgkIXazw3U62IbJoj6FGF7KbktB8w7WoxqXArAoRLxvp0HrUbSjfxCL9c
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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #177
Happy 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!
DebraSupport the show by subscribing!! https://www.buzzsprout.com/711555/support
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!
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Thanks 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/support
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!
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Thanks 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/support
Subscribe 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<sid=7e34a653-41e2-471c-ab79-8f54e3b9a18d
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Thanks 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 coachIn 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!
@autumnatikk
Autumns articles:
https://www.autumncleveland.com/how-to-choose-your-competition-prep-coach
https://www.autumncleveland.com/are-you-really-ready-to-be-a-prep-coach
https://www.autumncleveland.com/what-your-prep-coach-cannot-do
Support the show by subscribing!! https://www.buzzsprout.com/711555/support
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!
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Thanks 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 buffcake40
Gym Glam Apparel: code buffcake10
Support the show by subscribing!! https://www.buzzsprout.com/711555/support
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!
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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #172 interview with IFBB Fitness Pro Michelle Mensah! @shellyfit_ifbbpro
Recorded 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/support
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!
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Thanks 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 @iamsarahfit
3. Fitness @oksanagrishina
4. Figure @vytamin_c
6. Bikini @jenniferdorie_ifbbpro
Support the show by subscribing!! https://www.buzzsprout.com/711555/support
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!
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Thanks 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. Fitness
4. Figure
6. Bikini
Support the show by subscribing!! https://www.buzzsprout.com/711555/support
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!
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Coaching inquiries email Debra: [email protected]
Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share<sid=7e34a653-41e2-471c-ab79-8f54e3b9a18d
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Thanks 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/support
Subscribe 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!
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Thanks 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/support
Subscribe 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<sid=7e34a653-41e2-471c-ab79-8f54e3b9a18d
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Questions, comments, concerns, or coaching email Debra: [email protected]
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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #167
A 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/support
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
Coaching inquiries, comments, or concerns email Debra: [email protected]
Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22
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