エピソード
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Have you ever felt stuck in low confidence? I know I have, bestie. In this episode, I’m sharing my personal journey from a teen mom to a powerhouse. I’m cutting through the fluff and getting real about what it takes to build confidence—no sugar-coating here! I’ll talk about facing fear, defining my goals, celebrating small wins, and embracing discomfort as a path to growth. If you’re ready to challenge yourself and step into your power, this episode is for you!
Join me for some honest stories and practical advice that can transform your mindset and life!
#confidence
Key Takeaways:
00:00 Introduction: Overcoming Confidence Struggles
00:11 My Journey: From Teen Mom to Boss
00:37 The Raw Truth About Confidence
01:17 Habits and Discipline: Keys to Confidence
02:01 Facing Fear and Stepping Out of Comfort Zones
04:07 Building Confidence Through Bodybuilding
06:30 Defining Your Future Self
09:56 Stacking Small Wins for Major Confidence
13:41 Celebrating Your Wins
17:02 Avoiding the Comparison Trap
21:30 Letting Go of Perfectionism
23:51 Conclusion: Taking Action Towards Confidence
Resources Mentioned:
My very first sit-down YouTube video (lol): https://www.youtube.com/watch?v=XquoorDi2ek
Follow Amy Porterfield on Instagram: @amyporterfield
Check out Marie Forleo on Instagram: @marieforleo
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
My 12-Week Transformation Program: The Goddess Body Project
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
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In this episode, I chat with Dr. Sarah E. Doyle about our personal journeys in medicine and the unique challenges women face, especially as we hit our 40s! We talk into boosting hormone levels naturally, the importance of detoxification, and how our everyday choices can really impact our health. Dr. Doyle shares some great tips on diet, sleep, and managing stress to help us feel our best. Plus, we talk about practical steps to maintain wellness, like cutting out dairy and gluten.
Join me for this friendly conversation packed with valuable insights on taking charge of your health!
#hormones #biohacking #fitnessjourney
Key Takeaways:
00:00 Introduction to Quality of Life and Longevity
00:34 Meet Dr. Sarah Doyle: Physical Therapist and Functional Medicine Expert
03:45 Dr. Doyle's Personal Health Journey
06:11 Challenges with Traditional Medicine
07:45 The Importance of Functional Medicine
15:17 Understanding Hormonal Imbalances
19:34 The Power of Sleep and Biohacking
24:56 Trendy Hormone and Wellness Products
25:54 Testing Cortisol Levels
26:36 Adrenal Glands and Menopause
28:07 Diet and Hormonal Health
31:29 Stress Reduction Techniques
32:15 The Importance of Yoga
34:49 The 7X Method and Nutrition
37:04 Blood Type and Inflammation
40:48 Success Stories and Health Improvements
44:38 Investing in Your Health
46:04 Biohacking Bootcamp
52:15 Final Thoughts
Resources Mentioned:
Use the coupon code “BOSS2000” to get a $2,000 discount on Dr. Doyle’s Bootcamp program!
Check out the Amazon link for 7X Method: The Truth About Food & Your Body That's Never Been Told Until Now: https://www.amazon.com/7X-Method-Truth-About-Thats/dp/B0C6YWTS52
Visit Dr. Doyle’s website here: drsarahdoyle.com
Follow her on Instagram: @dr.sarahdoyle
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
My 12-Week Transformation Program: The Goddess Body Project
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
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In this new episode of Boss Bitch Radio, I share my journey from being a broke, single mom on government assistance to building a thriving fitness empire. I’m serving up raw, no-nonsense advice on how to own your life and embrace transformation! I dive into key mindset shifts, the importance of discipline over fleeting motivation, and the power of consistency. If you’re ready to push past discomfort and take control of your future, this episode is a must-listen!
Spoiler alert: it wasn’t easy, but if I can do it, so can you!
#realtalk #fitnessjourney #weightloss
Key Takeaways:00:00 Introduction: The Brutal Truth
00:24 Diane's Journey: From Teen Mom to Boss Bitch
01:40 Mindset Shifts: Owning Your Life
03:32 Embracing Discomfort: Pushing Past Resistance
04:46 The Power of Discipline: Motivation is Fleeting
07:26 Consistency is Key: Showing Up Every Day
12:37 Building Confidence: Taking Risks and Learning from Failure
21:25 Investing in Yourself: The Best Investment
23:58 Overcoming Adversity: My Journey to Graduation
25:08 Investing in Myself: The Path to Success
25:34 Building a Career: From Trade School to Medical Field
26:35 Empowering Women: Stories and Lessons
27:38 Chasing Dreams: What Are You Putting Off?
30:23 Facing Fears: Everything is Figureoutable
31:33 Embracing Discomfort: Growth Outside the Comfort Zone
34:45 Living Authentically: Teaching My Children by Example
38:12 Taking Action: The Time is Now
46:04 Join our Community! Boss Bitch BestiesResources Mentioned:
Check out Leila Hormozi here: https://www.instagram.com/leilahormozi/
https://www.bossbitchradio.com/
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
My 12-Week Transformation Program: The Goddess Body Project
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
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All right, b*tches! Curious about how to do intermittent fasting for weight loss? Today, we're breaking it down for beginners! Join me as I share my journey with intermittent fasting, the unique hormonal impacts for women, and insights from experts like Dr. Andrew Huberman and Dr. Stacy Sims.
If traditional fasting methods haven’t worked for you, this episode is packed with practical tips and common misconceptions. We’ll explore how to effectively implement intermittent fasting for weight loss and how to fuel your body for optimal results. Whether you're just starting or looking to refine your approach, this friendly chat is your go-to guide for making fasting work for you!
#intermittentfasting #fitnessjourney #weightloss
Key Takeaways:00:00 Introduction: The Morning Routine Dilemma
00:59 Exploring Intermittent Fasting
03:56 Personal Experiences with Fasting
05:34 The Science Behind Fasting and Hormones
07:52 Challenges of Fasting for Women
16:43 Rethinking Fasted Training
26:04 Practical Tips for Pre-Workout Nutrition
34:07 The Importance of Post-Workout Recovery
40:54 Conclusion: Embracing Change for Better Health
44:02 Join our Community!
Resources Mentioned:“Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
“: https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevityhttps://www.bossbitchradio.com/
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
My 12-Week Transformation Program: The Goddess Body Project
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
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In this episode, we dive into the nitty-gritty of fat loss and fitness as I chat with my bestie, Coach Glitter! We’re gearing up for the Angel Competition Bikini Fashion Show, and trust us, it’s not all about hardcore tactics. We’ll share our current fat loss journeys, how we stay consistent with training and diet, and why our approach might surprise you.
Plus, I spill some insider tips about living in Las Vegas and what to do (and skip) when you visit! Whether you're a seasoned competitor or just starting your fitness journey, this episode is packed with real talk, laughs, and a peek behind the scenes of our lives. Don't forget to like and subscribe for more fun and fitness tips!
Key Takeaways:
(00:40) Meet Coach Glitter and Our Fat Loss Journey
(01:39) Life in Las Vegas: Moving and Settling In
(03:42) Vegas Adventures and Fun Times
(06:18) Venus Fitness Studio and Competition Highlights
(09:05) Empowering Women Through Fitness
(12:57) The Goddess Body Project: Real Transformations
(19:16) Exploring Vegas Strip Clubs
(31:52) Preparing for the Angel Competition Bikini Fashion Show
(33:58) Introduction to the Fashion Show Concept
(34:34) Personal Journey and Motivation
(35:02) Community and Experience
(35:41) Challenges and Adjustments
(36:43) Diet and Lifestyle Changes
(39:26) Fitness Goals and Strategies
(41:16) Training and Nutrition Insights
(46:54) Fashion Show Preparations
(01:08:08) Final ThoughtsResources Mentioned:
Boss Bitch Booty: https://www.bossbitchradio.com/boss-bitch-booty
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
My 12-Week Transformation Program: The Goddess Body Project
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
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Summary:
If you’re struggling with results in your weight training, muscle building, or fat loss, this episode is for you! Every month, I host a Coffee with Coaches Workshop that gives our members the chance to work with expert coaches and learn some new things. This month was all about getting strong and sculpted for women over 40. Coach Denise joins me as we dispel some common myths and what you need to be a healthy bitch overall.
Key Takeaways:
04:18 - 3 myths we hear all the time
08:16 - Why you should prioritize weights over cardio
10:00 - What you need to get strong & sculpted
15:36 - How to get more bang for your buck when training
19:02 - Boring shit that matters!
24:27 - Live coaching: recovery & macro balancing
28:50 - Live coaching: dieting & trigger foods
32:20 - Live coaching: finding support in your inner circle
37:17 - Live coaching: meeting your calories & increasing weights
Connect with the Coaches:
Coach Denise: https://www.instagram.com/macrofitdenise/
Coach Amanda Glitters: https://www.instagram.com/amandaglitters/
Coach Erika: https://www.instagram.com/wyrickerica/
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
My 12-Week Transformation Program: The Goddess Body Project
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
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Summary:
Everybody was a beginner at one point in their fitness journey but I want you to get your ass in the gym and do the movements right the first time–without injury! You don’t need to be a pro before you start, you just need to start. I’m covering 10 mistakes newbies make, how to let go of the calorie-burn obsession, why strength training over cardio is always a good idea and much more!
Key Takeaways:
(00:53) - #1 mistake newbies make before they ever step foot in the gym
(03:06) - The problem with too much variety in your workouts
(08:06) - What to expect when you start a 6-week training program
(09:46) - Why you shouldn’t base your workouts on the calorie burn
(12:59) - Strength training vs. cardio
(15:04) - Other ways to track your progress without the scale!
(18:30) - Lower your expectations, bestie!
(19:07) - The reason some women are bulky
(19:53) - You’re not training hard enough
(20:32) - Mind-to-muscle connection is a thing!!
(23:31) - Prioritize this before you add weight
(25:30) - The order of your exercises matter
Resources Mentioned:
Boss Bitch Booty: https://www.bossbitchradio.com/boss-bitch-booty
Check out Episode 279: Cardio vs. Strength Training for Women Over 40
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
My 12-Week Transformation Program: The Goddess Body Project
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
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Summary:
Sometimes we just need a little reminder that we’re a bad bitch! That’s why in today’s episode, I’m sharing my top tips that keep me on top of my game and make getting fit easier. It’s all mindset, baby! It wouldn’t be a boss bitch episode if I’m not giving you some tough love, so let’s get your mindset in order and crush your fitness goals!
Key Takeaways:
(05:39) - The boot in your a$$ that you need if you struggle with consistency
(10:08) - Changes I’ve made in my life to set myself up for success
(14:05) - Understand this if you want to make getting fit easier!
(17:04) - Why you can’t rely on motivation & what to focus on instead
(22:00) - Finding your “why” & sharing mine with you
(26:58) - Level up your health and fitness like a video game
(34:56) - Don’t keep your goals a secret!
(42:19) - My mindset revelations
(46:13) - Short-term motivations that get me to do the damn thing
(56:11) - The hardest part about going to the gym
(57:39) - Tips for you to get in the gym when it feels hard
(01:02:43) - Ditch these false narratives that you’re telling yourself!
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
My 12-Week Transformation Program: The Goddess Body Project
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
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Summary:
If you’re over 40 and all about cardio instead of strength training, we need to talk! In this episode, we’re diving into why going overboard on cardio could be slowing down your strength gains—and how to find a better balance. You really can have the best of both! I’ll also share some fun alternative exercises to help you keep your cardio in check while staying focused on building strength. And don’t miss the end, where I’ll drop a surprising fact about cardio that most people have no clue about!
Key Takeaways:
(03:53) - Too much cardio can hamper your results when strength training
(07:59) - Alternative exercises you can do when focusing on strength training but still want to get your cardio in
(11:19) - Struggling to keep up with your appetite? This is why!
(12:56) - How to incorporate both cardio and weight lifting into your workouts
(16:39) - Where to put your cardio sessions if you want to include it with your strength training
(18:20) - Nutrition hacks to fuel your body between workouts
(19:56) - #1 Fact for building & maintaining your muscles
(20:52) - Essential tips to kickstart your heart health journey
(25:31) - What most people don’t realize when adding cardio to their workouts
Resources Mentioned:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
In this episode, I'm chatting with you about the mistakes we all make on our fitness journeys—like thinking cardio is the magic ticket to a dream body or that sweating buckets equals a killer workout. Spoiler alert: it doesn’t. I dive into why strength training, especially with a structured program, is where the real magic happens. Plus, we talk about how essential it is to fuel your body right (hello, protein!) and why constantly dieting is not the move.
Key Takeaways:
(01:51) - Why you shouldn’t focus on how many calories an exercise is going to burn
(06:19) - Finding the “Goldilocks zone” for optimal progress
(10:57) - Stop cramming in as many exercises into your workouts as possible
(14:36) - The problem with only doing exercises you love
(19:25) - Why you shouldn’t judge your workouts by how much you sweat
(23:03) - If you want physique change, prioritize this!
(31:09) - Spot reducing isn’t a thing
(33:08) - Why the scale isn’t moving
(34:17) - The biggest mistake that women make when trying to change their body
(36:54) - For my busy bitches who only have 30 minutes in the gym
Resources Mentioned:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
We’re getting real about building that booty! This episode breaks down the 10 key things you absolutely need to know if you want to shape your lower body. No fluff, just the must-know stuff for growing those glutes. Whether you're a gym newbie or a seasoned lifter, these tips will help you get the results you’re after—without wasting your time. Let's get into it!
Key Takeaways:
(02:48) - Why you need to be training your lower body more than one time per week
(03:58) - Number of sets you need per week to see body shape change
(06:20) - How to determine if the effort you’re putting into the gym is enough
(09:24) - Find the right amount of weight to lift for you
(11:38) - The importance of exercise selection
(13:53) - Why the order of your exercises matters
(19:06) - How long each rep should be when training (tempo matters!)
(21:00) - Let’s talk rest periods between sets
(25:29) - What are training splits?
(27:52) - How to keep your fitness program interesting
Resources Mentioned:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
If you're over 40 and on a mission to get those glutes popping, this one’s for you, bestie!! In this first episode of my new series, Booty Building Breakthroughs, I’m diving into why focusing on your glutes is key as you age, what changes to keep in mind, and, of course, I'm dropping some practical tips to help you get that peachy perfection. Tune in and let's get those glutes growing!
Key Takeaways:
(02:39) - My agenda for you with this podcast episode
(03:32) - The 3 muscles that make up your juicy peaches (a.k.a your glutes)
(04:40) - 5 reasons you should focus on your glutes especially if you’re over 40
(08:44) - Some considerations you need to know as you age
(17:30) - 5 key focus areas when it comes to your strength training
(23:08) - 2 things you can’t neglect (and will only get worse) as we age
(25:11) - Why I love dynamic mobility warmups more than static stretching
(33:45) - Practical tips for you to implement in your training
(38:35) - Consider this if you’re struggling with your hormones or entering menopause
Resources Mentioned:
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
Another minisode coming at you this week, bestie! Our third (and final) snippet from our "Becoming a Balanced Boss Bitch" workshop, also known as the Coffee with Coaches workshop, from last month. I dive into the mindset needed to navigate social situations and talk about being gentle and realistic with yourself when starting a program. Most importantly, we emphasize the power of your inner circle!!
Key Takeaways:
(02:04) - Empowering yourself in a social situation
(02:57) - All or nothing: when it’s helpful vs. when it’s not
(05:51) - Finding your tribe that will keep you motivated and accountable
(07:17) - Actionable steps to think about to help you achieve your goals
Resources Mentioned:
Coffee with Coaches: https://www.bossbitchradio.com/coffee-with-coaches
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
Connect with Diane & Denise:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
Instagram: https://www.instagram.com/macrofitdenise/
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
Get ready for some bite-size encouragement in this super short snippet from our “Coffee with Coaches” workshop. Venus Coach Denise and I are talking about emotional eating and the guilt around your health and fitness journey. We share what may be causing you to emotionally eat, why a meal plan won’t fix it, and how to get real about your triggers!
Key Takeaways:
(01:58) - Why it’s important to address the issues happening in your external environment
(03:44) - How to get to the root of the problem
(03:59) - There’s no such thing as “bad food”
(05:03) - Your temporary fixes are holding you back
Resources Mentioned:
Coffee with Coaches: https://www.bossbitchradio.com/coffee-with-coaches
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
Connect with Diane & Denise:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
Instagram: https://www.instagram.com/macrofitdenise/
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
In today's episode, we're sharing a special snippet from last month's "Coffee with Coaches," a workshop hosted by Coach Denise and me. Join us for real coaching and education as we discuss the all-or-nothing mentality, the reality of weekend eating, and the pitfalls of bro-style meal plan diets. We’ll dive into why these approaches can backfire and why we recommend steering clear of them.
Key Takeaways:
(03:18) - The problem with the all-or-nothing mentality & solutions to fix it
(07:15) - The triggers of contest prep
(08:30) - Breaking the endless cycle of shit show eating from Friday to Sunday
(10:23) - Classic examples of the all-or-nothing mentality (meal plan edition)
Resources Mentioned:
Coffee with Coaches: https://www.bossbitchradio.com/coffee-with-coaches
Work that Booty, Bestie: Glute Goddess: FREE 7-Day Challenge
Connect with Diane & Denise:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
Instagram: https://www.instagram.com/macrofitdenise/
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
We're kicking off a new series where I'll dive into all things training every week! I get tons of questions about this, so I figured it's about time we tackle it head-on. Today, we're focusing on those of you who feel a bit lost in the gym—like you're showing up but not sure why. Let's talk about getting clear on your bigger goals and understanding why you're hitting the gym in the first place. It's all about having a solid game plan!
Key Takeaways:
(02:19) - The questions I cover in this episode
(04:50) - Most people do this when they go to the gym. Don’t be this person!
(09:30) - What a goal will actually do for your results
(10:27) - How to know what muscles to work out & should you increase the weight or reps
(11:53) - The power of having a coach
(16:53) - How many sets you need to do to see progress
(19:56) - Targeting specific areas on your body (spot reduce)
(21:19) - The issues I have with Denise Austin’s magazine
Resources Mentioned:
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
In this minisode of Rants & Chats, we’re diving into body changes and why you’re getting bulky! I share some reasons that might be causing it, but one thing’s for sure: you gotta get serious with your nutrition! It can be disheartening when progress feels slow, but remember, time will pass anyway, so be patient and results will come. Don’t give up on your potential besties!
Resources Mentioned:
Episode 268 - 6 Macro Myths You Need to Stop Believing!
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
This is part two of our series, so catch the first episode if you missed it! Today, I'm busting the myth that you can build "lean" or "bulky" muscle—you’re either building, losing, or maintaining. I'll share a time when we had to dial back weight training for a client prepping for a competition. Plus, we’ll chat about why you might need to target specific body parts and why the idea that women should lift less just won’t go away.
Key Takeaways:
(00:39) - 2 common myths when building muscle
(03:59) - What to do when you notice a specific body part is looking bulkier
(04:19) - A client example of how we scaled back their weight training
(10:15) - How to know if you’re putting in the right amount of effort with your exercises
(11:35) - Do this when you’re having an off day in the gym and you’re just going through the motions
(13:40) - Tips for finding the right coach for you
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
-
Summary:
Y’all know I love busting myths, and today I'm tackling some big ones! A lot of what I do is educating women on how our bodies work, especially for my baddies over 40. Our bodies are unique, not just smaller versions of men's bodies, so our training should reflect that!! Without proper training and nutrition, you might look bulky or puffier rather than lean and muscular, but you’re not going to leave the gym ripped to shreds (unless you want to be!). This episode is the first of a two-part series and I dive into how to find the right amount of protein for your body weight and what to do if you’re struggling to see results.
Key Takeaways:
(04:23) - The #1 thing that will change how your body looks
(05:30) - How to maximize your muscle gain and minimize your fat gain
(06:38) - Find the right amount of protein consumption (for you) based on your body weight
(10:38) - Why you’re getting bulkier despite eating more protein
(12:55) - Types of lean protein sources
(14:59) - Why you’re gaining weight within a short period after you start weight training (hint: it’s NOT muscle!)
(19:40) - My recommendation for new ladies getting into the gym
(23:42) - If you’re struggling with your results and want to see change, remember this!
Resources Mentioned:
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
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Summary:
After tracking macros for many years and understanding the emotional toll that eating can have on your mind and body, my goal is to help you gain more autonomy over what you eat. Contrary to popular belief, you DO NOT have to track every morsel or diligently obsess about things to maintain a healthy lifestyle. In today’s episode, I debunk six common myths about macros and macro tracking, how to build awareness around what you’re eating, and fit it into your unique situation.
Key Takeaways:
(02:18) - What are macros?
(05:41) - Myth #1: All carbs are bad
(09:38) - Myth #2: More protein means more muscle
(12:56) - Myth #3: You can out-train a bad diet
(16:33) - Myth #4: Eating dietary fats will make you fat
(23:17) - Myth #5: Eat less to lose weight faster
(29:06) - Myth #6: You have to eat a lot of small meals to boost your metabolism
(33:53) - How to calculate your ideal macro split
(36:09) - Finding your daily caloric needs
(40:44) - Losing weight (deficit) vs. gaining muscle (maintenance): know the difference
Connect with Diane:
Website: https://www.bossbitchradio.com/
Instagram: https://www.instagram.com/dianeflores_ifbb_pro
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro
Freebies:
Plateau-Buster Guide: https://www.bossbitchradio.com/plateau-buster-guide
Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide
Sleep Hacks: https://www.bossbitchradio.com/sleep-like-a-queen
Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program
5 Easy Tips to Stay Motivated: https://www.bossbitchradio.com/5-easy-tips-to-stay-motivated
Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide
My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements
Show Day Packing List: https://www.bossbitchradio.com/show-day-packing-list
Work with Diane:
Glute Goddess: FREE 7-Day Challenge
The Goddess Body Project: 12-Week Transformation
Fuel Your Body with the Goods:
Try Meal Prep Delivery with FitKitchen Code: Diane10
Try this Energy Shot from Magic Mind - Code: BBRadio
Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: “Diane” at check out
Cured Nutrition Code: BossBitch saves 20% off first order
Nutrishop Supplement Shop - Code: BossBitch (free shipping)
Dress Up & Show Up Like a Boss Bitch:
For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
Get $10 off Bombshell Sports Wear HERE
For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
Salty Savage Fitness Apparel Code: AmandaGlitters
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