Beyond The Prep Podcast

“Bodybuilding is sexy.” —Ashley SproatFor too long, women have been constrained by narrow gender stereotypes that define femininity solely by appearances. However, through natural bodybuilding competitions, women find an empowering platform to proudly express their strength, dedication, and multidimensional selves. By challenging conventions and redefining beauty on their own terms, these athletes encourage all women to embrace self-confidence, break barriers, and own their power.Ashley Sproat is a natural bodybuilder who was first drawn to the sport to help overcome postpartum depression through renewed goal-setting in the gym. After seeing success in transforming her physique and mindset, she was encouraged by friends to compete naturally, an experience that has allowed her to redefine her relationship with food and fitness while empowering other women to embrace their multifaceted selves. She now looks forward to continuing her competitive journey to bring an even stronger package to the stage in the coming year.Tune in as Sherrie and Ashley talk about the misconceptions about bodybuilding and femininity, how bodybuilding provides an opportunity for self-expression, the importance of proper nutrition coaching, the role of discipline and routine in achieving goals, and not letting setbacks derail progress.Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:03:09 Bodybuilding and Femininity07:09 Fitness Competition and Preparation14:04 Self-Expression at Pageants  18:35 The Power of Mindset and Discipline23:07 Do It For Yourself

“Just because you're in the gym does not mean that you have to compete. It's not for everybody, and that's okay. It doesn't mean that just because you're not competing, all of a sudden you're not a bodybuilder.” —Cristina RifoWhile bodybuilding requires intense physical training and discipline, the mental demands of the sport are often overlooked. Preparing for a competition brings tremendous stress as competitors push their bodies to the limit with strict diets and grueling workouts over an extended period. This type of lifestyle can negatively impact mental well-being if proper care is not taken. Thus, making self-care a priority helps bodybuilders sustain their passion for the sport over the long term.Before becoming a bodybuilding coach and professional competitor, Cristina Rifo struggled with disordered eating and body image issues. After using the sport to help cope with a difficult divorce, she now focuses on educating others about balancing physical training with mental well-being.Listen in as Sherrie and Cristina discuss why mental health issues like anxiety and body dysmorphia are common in bodybuilding but often overlooked, the importance of maintaining a healthy mindset alongside physical training, the challenges of handling struggles with family members who may not support your lifestyle choice, the importance of setting the right reasons for pursuing bodybuilding, and more.Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:19 Struggles with Nutrition and Mindset05:26 Bodybuilding is NOT a Fad09:46 What the Journey Looks Like

“The mindset is the hardest part. You can do anything with your mind so don't doubt yourself.” —Correna BarthelHaving a positive relationship with food is vital for overall well-being and sustainable fitness goals. Learning to make balanced choices and listen to hunger/fullness cues helps cultivate a healthy mindset around nutrition that supports long-term health and wellness.Correna Barthel is a competitive bodybuilder who found her passion for the sport after seeing women on stage at her first show. Inspired to transform her physique and lifestyle, she embarked on a weight loss journey under her coach that resulted in her losing 70 pounds over three years through dedication to training and nutrition. However, Correna experienced a setback after her first competition where she overindulged in treats instead of properly fueling her body in recovery, which negatively impacted her digestion and relationship with food— a lesson she now passionately shares to help others gain a better understanding of their body’s needs. Listen in as Sherrie and Correna talk about the importance of having a positive relationship with food, why it is challenging, and how to overcome setbacks. They also discuss the transformative power of bodybuilding, how being involved with the community can help boost motivation, and how competition empowers one toward self-improvement. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:17 Fitness Journey: From Weightloss to Stage06:15 Learning to Have a Positive Relationship with Food13:12 Overcoming Setbacks: The Power of Community Support Connect with Correna: Correna is a passionate bodybuilder dedicated to her fitness journey and inspiring others. Married to her supportive husband Reece, and a proud pet parent to two fur babies, Luke and Lily, Correna found her calling in bodybuilding after watching Reece compete in November 2021. With a blend of tomboy strength and feminine grace, she embarked on a transformative path with her wellness coach Brett Riffel, shedding 45 pounds and then another 25-30 pounds during her first competition prep. Now, with three stage appearances under her belt, she aims to continue her growth and compete again in 2024. Active on social media, Correna motivates others through her journey, sharing "Sweaty Selfies" and her progress to keep herself accountable and inspire her followers. Alongside her fitness journey, she runs a successful business as an Independent Representative for Zyia Active, fostering a community of support and fashion. Correna aspires to continue competing as long as possible and, eventually, to mentor others in the bodybuilding world, embodying resilience and determination in all her endeavors.FacebookInstagramTikTokCanadian & American shopping site Australian shopping site

“There was more to getting healthy than going to the gym. It had to start with nutrition and working on mental health.” —SaraWhile the gym is where many see visible progress through strength gains and physical changes, true fitness begins from within. Our mental, emotional, and nutritional well-being lay the foundation for any physical activity to take root and blossom. Only by addressing underlying issues can we empower our bodies to perform at their best. Sara knows better than most that the journey to better health is a lifelong marathon, not a sprint. After receiving a life-changing breast cancer scare in 2018, she decided to fully commit to her health and wellness. She has lost over 100 pounds through lifestyle changes over the past three years. While she is not competing herself just yet, her goal is to feel confident enough to step on stage by 2025. Don't miss this empowering conversation with Sarah as she discusses the importance of whole-body wellness and insights on making lifestyle changes that last.Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:29 Navigating Weight Loss Journey03:36 No Two Stages are the Same 05:00 Lifestyle Changes DO NOT Start at the Gym06:43 The Importance of Confronting Personal IssuesConnect with Sara:Sara is an avid fitness enthusiast and supporter of bodybuilding. After a breast cancer scare led her to lose over 100 pounds through lifestyle changes over the past three years, she found inspiration in her friends who compete in bodybuilding events. While she currently observes and cheers on her friends as they train and compete, Sara's goal is to be competing on stage herself by 2025. When she's not in the gym working towards her fitness goals, Sarah enjoys learning from the journeys of others and providing encouragement to those starting their own wellness transformations.

“Always be yourself 100% because if you can't be yourself, you're not going to get into work.” —Erving GutierrezTo achieve great things, half measures simply won't cut it. We have to be willing to go all in and give our absolute maximum effort at every step of the journey. And this requires making sacrifices, pushing past discomfort, and persevering even during tough times. If we want to be the best we can be every day, we must be willing to leave no stone unturned in the relentless pursuit of our potential.In today's episode, we explore what it takes to fully commit to the bodybuilding lifestyle with our guest, Erving Gutierrez. Erving has recently competed in two shows within one year— an impressive feat that required an immense amount of dedication. Listen in as Erving shares his journey into bodybuilding and what motivated him to take on such an ambitious competition schedule. Sherrie and Erving also discuss the mental and physical challenges of preparing for back-to-back shows, how drawing on inner strength and support from others can help us persevere, and the importance of commitment and sacrifice to achieve our goals.Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:09 2 Shows in One Year02:48 Mental Challenges in Prep06:36 Legacy Award08:33 The Importance of Commitment Connect with Erving: Erving Gutierrez is a competitive bodybuilder. In his first year in the sport, he took on the ambitious goal of competing in two shows just months apart. Through his experiences, Erving emphasizes the importance of selfishness to commit, sacrifice, and give your full effort to achieve goals in bodybuilding. He hopes to inspire others to push past limits through sheer force of will and determination.Instagram: https://www.instagram.com/ervgtz/

“It's not just the physical part of it, but you have to be mentally focused on your journey. Keep going and never give up. It may take time, it will suck. But at the end, it’s all worth it.” —Sourav Chowdhary It is the marriage of a strong mind with a strong body that sees competitors across the finish line in their best possible shape. Getting one's body into peak condition requires extreme discipline, sacrifice, and perseverance for months on end. But unless the mind is equally conditioned to withstand temptation, push past plateaus, and rise above doubts and difficulties, competitors will not be able to stay fully committed to their training. Developing a strong mental fortitude is key to staying laser-focused on our goals during their most challenging moments. In this episode, Sherrie sits with Sourav Chowdhary. Sourav showed dedication and mental strength by continuing his bodybuilding journey despite facing unforeseen circumstances and loss. He motivated himself by dedicating his training and competition to his deceased brother-in-law.Listen in as Sherrie and Sourav discuss how commitment can help one overcome setbacks, the importance of keeping clear of your purpose, the benefits of resisting the temptation to cheat during prep, how to stay focused and calm during competition, and the one thing that is more important than receiving awards. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:36 A Worthy Journey 03:19 From Overweight to Confident06:42 Eat Clean09:00 Keep Your Purpose at the Forefront

“Do it for yourself, not for somebody else… especially if you want to stay committed to it.” —JulieMaking a comeback after injury is a challenging but rewarding journey. Through grit and determination, the injured athlete can work step-by-step to recover strengths and skills, starting small with simple movements and building up endurance, flexibility, and power over time. And as the body is reconditioned, we can overcome even serious injuries to find new heights of ability.After a devastating motorcycle accident left her with a broken foot and doubts about her future in bodybuilding, Julie was determined to make an incredible comeback. Against all odds, she pushed through grueling physical therapy and bouts of pain to get back in the gym. Though the injury lingered and certain exercises grew difficult, her passion for fitness and competing drove her to continue chasing her dreams of stepping on stage. In this episode, Julie shares her inspiring story of perseverance as she overcame the challenges of recovery and qualifying for another show— proving that true dedication can help one prevail over any obstacle in the pursuit of their passions. Sherrie and Julie also discuss why slow and steady weight loss is better than dropping weight too quickly, why competing should be done for intrinsic motivation, why having a strong support system is important for staying motivated, and why good communication is important when coaching athletes. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:43 Entering Competition After Injury 03:29 Prepping Based on Your Body Composition 05:00 Set Fitness Goals for You 06:59 The Importance of Coaches

“Part of me is to set an example and tell them that there are people out there with PKU on stage.” —Aiden YoungEvery athlete faces challenges on their journey, but few overcome obstacles as formidable as their own genetics. Aiden Young was born with phenylketonuria (PKU), a rare disorder preventing his body from breaking down protein— an essential macronutrient for building muscle mass. Yet through creativity, perseverance, and a refusal to accept limitations, Aiden has shattered expectations by pursuing competitive bodybuilding. Now in his fifth show after just a year and a half of training, Aiden proves that health conditions are not destiny by rewriting what is possible through adaptive training methods. Tune in to hear Aiden's incredible story of pushing past brain fog, diet restrictions, mindset shifting, adapting his training to make it work for his condition, supporting others, and inspiring through sharing his journey. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:42 Plagued by a Genetic Disorder03:24 Managing PKU and Limitations05:10 Overcoming Injuries and Trauma06:39 Feeling “Bouncy” with Anticipation

“Becoming a mom is hard, especially when your little ones want you and only you. Don't be hard on yourself. Take your time.” —Margarita VailasFor many busy mothers, the challenge of balancing career, family responsibilities, and personal health goals can seem insurmountable. Between shuttling kids to activities, long workdays, and endless household tasks, finding even an hour for exercise often falls by the wayside. However, with a growth mindset and support system in place, women can successfully weave fitness into their lives despite full plates.  In this episode, we are joined by Margarita Vailas. As a mother of two balancing a career in film, Margarita knows the challenges of prepping for a competition. But Margarita proves it's possible with grit and a positive mindset.Hop in as Margarita offers insightful perspectives on balancing fitness goals with family responsibilities, the mental and physical challenges of competing, the importance of support systems, managing expectations, why patience is crucial achieving gradual progress, and making health and wellness as a priority.  Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:54 Balancing Responsibilities and Fitness Goals03:49 Mental and Physical Preparation for Competitions 06:00 The Role of Patience07:57 The Struggle with Feeling Ready

“Enjoy every second of it whether it's the offseason where you're building to get to your first prep to start your cut. Don't feel like it's a chore because it’s a huge commitment. It's time, it's body, it's everything. It's all of you.” —Renee GareauUndergoing bodybuilding prep requires pushing our physical and mental limits. While the desire to improve and compete is motivating, truly listening to our body's needs is crucial for long-term success and well-being. Sometimes, we may have to make necessary adjustments to make progress without burning out. This awareness will help us better structure our training, nutrition, and recovery so that we can continually enhance our physique while also caring for our whole self in the process.This week, we are showered with timely insights about better understanding our body's needs during preps and offseasons from our guest, Renee Gareau. Listen in as Renee opens up about the physical and mental challenges she faced during her first prep, the importance of support systems, the power of truly committing to the bodybuilding lifestyle and enjoying the process, and lessons learned about maintaining an active lifestyle.Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:24 Challenges in Training and Off-Season Competition04:38 Enjoy the Journey   06:18 The Role of Support System for Bodybuilders

“The community of people that do this are all like-minded. And we all actually genuinely want the best for everyone.” —Hali LawrencePushing through plateaus is tough, but it's what truly separates the contenders from the pretenders. It's easy to keep training hard when you're seeing results, but when things slow down it takes real guts to stick with it. Only the bodybuilders willing to push just a little more each session, even on those days they aren't feeling it, will be the ones standing on stage on show day. This episode features an interview with Kayleigh Lawrence. From her strict macros, meticulous meal prep, and hours spent on the treadmill to shred every last ounce of fat, Kayleigh’s story sheds light on the true grit and determination bodybuilders must possess in these grueling final weeks. Listen in as Kayleigh discusses her journey to bodybuilding as a single mom, the challenges of preparing for a show as a first-time competitor, overcoming nerves and stage fright, prepping for a show while balancing family life, getting stage ready in 20 weeks of prep, finding support in the bodybuilding community, as well as her competition plans in the coming months. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:00:08 First Time Competitor Challenges 02:26 Preparing for the Competition 03:48 Overcoming Stage Fright 05:31 Community for Success

“I want to thank you all. Without you, this would not be a success. It's been a great experience. I'm loving it, and I'm hoping to continue it for many seasons to come.” —Sherrie Kapach Season one of Beyond the Prep was a major success! We want to take a moment to say THANK YOU to our beloved guests and listeners from the bottom of our hearts for joining us on this wild podcast ride. Your support, feedback, and love have truly blown us away. But our beloved host, Sherrie, isn't resting on her laurels. She aims to take the show to new heights in the next installment— new guests, fascinating topics, and plenty of laughs along the way. Get ready to embark on an unforgettable audio adventure with us as we dive deep into the stories and ideas that matter. So buckle up, grab your headphones, and let's dive right into Season 2 together!We also want to thank TNT Muscle Productions Inc. for giving Beyond the Prep Season 1 as well as The Golden Prairie Cup for giving Beyond the Prep Season 2 such a prominent platform to connect with amazing athletes and reach new audiences.Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:00:10 Shoutouts 01:04 A Big THANK YOU To All of You!

“Make your goal a reality. It's amazing what's out there for you when you step outside your comfort zone.” —Sherrie Kapach Beyond the glitz and glamour lies the grit of competitive bodybuilding. From meticulous meal prep to grueling workouts, contenders must push their bodies to the limit to achieve peak physiques. Hear firsthand what it truly takes to succeed from those who have stood on stage and conquered the competition.In this episode, Master Coach Tanya turns the tables and interviews her friend, Sherry, about the behind-the-scenes look at what it really takes to succeed as a bodybuilder, straight from the champion herself.Sherry opens up about how she was inspired to start competing after facing kidney failure and multiple surgeries that brought her to death's door. She dives into the grueling process of training and meal prepping for shows and gets real about the challenges of sticking to her plans. Sherry also shares insights into the tight-knit bodybuilding community and how supportive it is, the nature of competition prep, the importance of working with a coach, the time and discipline required for success in bodybuilding, and much more!Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:03:51 Sherrie on Overcoming Barriers11:10 Make-Up and Competition Prep17:49 Finding the Right Coach25:32 Fitness Competition and Qualifications31:54 Hypnosis and Mindset for Bodybuilding38:30 Judging with a Pro Athlete  44:42 Are You Up for the Challenge?

“When you see your body change and your progress is made, you get excited to see it.” —Laila Lanteigne“Ask yourself why you're doing it. And if you're not doing it for the right reasons, it's not for you.” —Jordan Long Whether you're a seasoned bodybuilder or a fresh-faced newbie, the principles, mindsets, and values that fuel success remain the same. Consistent effort, unwavering discipline, and the will to push through any obstacle are the hallmarks of a true bodybuilder. The path may be long and arduous, but the rewards are worth every drop of sweat and every ounce of pain.This week’s episode features coaches, bodybuilding competitors, and life partners, Jordan Long and Laila Lanteigne. Jordan has been competing in bodybuilding for 17 years since he was 15 years old, making him the youngest competitor at his first show. He placed third at his most recent competition. Lila recently started her competing journey, winning her first show overall at the wellness division after only 12 weeks of dedicated prep. Listen in as they discuss the challenges of prepping together while raising their family and maintaining busy careers. Jordan and Laila also share about their recent competition experiences at the TNT show, lessons they’ve learned over the years about overtraining, undereating, and using performance-enhancing drugs at a young age, mental challenges of competing, the importance of having the right motivations and coach, and advice for both experienced and new athletes. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:17 Competing as a 15-Year-Old03:37 Fitness Journey and Balancing Family Life07:45 Learning Patience with Progress 12:11 BodyBuilding, Diet, and Mental Health16:49 Reverse Dieting for Competition Prep20:55 Pre-Show Rituals 23:36 Every Little Detail Matters

“Enjoy the process. Enjoy yourself improving.” —Caroline JohnsonUnlocking the secrets to bodybuilding success isn't just about what happens on the stage; it's about what goes on behind the scenes. The post-show routine is where gains turn into victories, where muscles meet their moment, and where the true bodybuilding champions emerge.  From replenishing nutrients to relishing well-earned indulgences, it's the journey from prep to party that defines true bodybuilding excellence.Caroline Johnson started bodybuilding after injuring her knee and found that she enjoyed training and competing. She has been competing for many years now and has enjoyed exploring different categories like bikini and figure. Her passion for the sport is clear as she continues training and pursuing new goals.Hit play and join the conversation as Caroline shares her experiences choosing expensive custom bikinis and competing in multiple shows in one year. She also opens up about transitioning between divisions due to muscle growth and offers advice for newcomers. Sherrie and Caroline also talk about the importance of being mindful yet giving time for relaxation, enjoying cheat meals, and slowly reversing diet post-show. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:25 The Struggle of Finding the Right Bikini05:38 Posing Challenges in Figure Competition 09:17 From Prep to Post-Show Recovery12:53 The Role of Self-Care in the Fitness Journey

“Take it day by day. Even little changes do add up.” —Savannah SilverWhether you're a seasoned pro or just starting your fitness journey, the dedication required to get competition-ready is no small feat. In this episode, Sherrie and bikini competitor, Savannah Silver, dig into some of the real nitty-gritty aspects of prep that competitors face, from navigating social situations to managing moods on a strict diet.Savannah fell in love with the sport after seeing the transformation of a friend in 2015, prompting her to compete in her first show. With help from her ex-husband/coach, Savannah has seen her physique transform over the years into an increasingly polished package, and she will continue pursuing improvements as she prepared for her next qualifier in Toronto in August 2022.Tune in as they talk about what competitors find most difficult to stick to and creative ways to stay on track even when temptation calls. They also discuss effective strategies for maximizing workouts without access to a full gym.Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:17 Parenting as a Bodybuilder05:20 How to Prep— Packing Essentials09:54 Pandemic Era Challenges14:24 Competing in Natural Shows

“You can still have a social life, just be disciplined about it and stick to your goal.” —Cleo WaywayMaintaining balance and discipline is a cornerstone of a successful bodybuilding journey, whether during competition season or the offseason. During competition season, discipline is vital for achieving the desired physique, while in the offseason, it's about managing recovery and controlling body composition. Consistency and balance throughout both phases are key to sustained progress and continual improvement in the sport of bodybuilding.Cleo Wayway is a competitive bodybuilder from Calgary, Alberta. He began lifting weights seriously in high school and has maintained an active lifestyle ever since. In 2022, Cleo decided to enter his first bodybuilding competition. Through his new lifestyle in and out of competition, Cleo has gained mental and physical strength. Listen in as Sherrie and Cleo discuss the mental and physical challenges of bodybuilding, how competing can be a transformational journey, how to maintain discipline during the offseason, and how communication with your coach is key to success. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:13 Food and Eating Post-Competition Struggles03:51 Fitness Journey After Car Accident08:27 Self-Discipline and Lifestyle Changes Impact Goal Achievement12:30 Off-Season Training16:44 The Importance of Nutrition and Mindset

“It's good to let your body know that it can have those foods too. It's important. And it's good to treat yourself.” —Avril SteadBodybuilding is a rigorous sport that requires discipline, dedication, and strict adherence to a well-balanced diet. Many bodybuilders face challenges when it comes to satisfying cravings while staying on track with their nutrition plan. The diet struggle is real, but knowing how to satisfy our cravings without compromising our diet is key to achieving our goals while still enjoying the food we love. This week, Sherrie Kapach and seasoned bikini pro, Avril Stead, share an insightful chat covering the highs and lows of competition prep from an experienced competitor's perspective. They also discuss the importance of research in finding an aligned coach, how to satisfy cravings without compromising your diet, the benefits of forming a community in the sport, setting boundaries with family, and maintaining dedication to your fitness goals. Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:12 A Memorable Start in Bodybuilding 02:04 Finding the Right Coach 03:16 Research Matters Before Choosing a Coach 05:00 Peak Week Preparation 09:22 Dedication to Fitness and A Balanced Lifestyle

“To really take yourself to the next level, you need to think about somehow you're inspiring other people.” —John Mark NicoletWhile bodybuilding and powerlifting share some similarities such as building strength and muscle mass, they differ in their training methods and ultimate goals. By striking the right balance between these two disciplines and incorporating strategies that support both goals, individuals can unlock their full potential and achieve their desired results. Therefore, committing to improvement and developing a winning mentality can make a difference in overcoming the unique challenges of pursuing multiple sports. A strong commitment fuels progress while a winning mentality sustains motivation and resilience. This week’s Sherrie sits with bodybuilder/powerlifter John Mark Nicolet. John Mark discusses how he got into bodybuilding from a young age with the encouragement of his father and his commitment to continual self-improvement. Sherrie and John also talked about balancing training and nutrition for the different goals of each sport, and the importance of intrinsic motivation in inspiring yourself and others.Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:13 Inspired by His Father03:29 Developing a Winning Mentality04:22 Committing to Improvement 06:14 Balancing Bodybuilding and Powerlifting 06:30 Adjusting Meals for Different Competitions 07:06 Challenges of Back-to-Back Competitions09:17 Finding Inspiration and Motivation in Others

“Make sure that you have a positive body image with yourself. Get that in order first before you start your journey.” —Rhonda TennantCompetitive bodybuilding is not without its challenges. From grueling training routines to strict dietary restrictions, athletes constantly face physical and mental obstacles. In such situations, an unwavering self-belief can be a powerful anchor. Having a positive view of ourselves serves as a constant reminder that we are capable of conquering any obstacle that comes our way. This positivity carries over into all aspects of our lives, leading to greater overall fulfillment and contributing to the longevity of our careers. This week, Sherrie interviews veteran bodybuilder Rhonda Tennant. Rhonda shares her journey into the sport after being inspired by another competitor at age 53. She also discusses the struggles of her early competitions without proper coaching, how to cope with the cravings, lifting techniques, and how the camaraderie of the bodybuilding community helped her push through the challenges of peak week.  Connect with Sherrie: Facebook: https://www.facebook.com/sherrie.massiakapach Instagram: https://instagram.com/mindbodysoul_hypnothetapist LinkedIn: https://www.linkedin.com/in/sherrie-kapach-b5bb26243 Email: skapach40@gmail.com Episode Highlights:01:57 It's never too late 02:43 Importance of research and commitment 04:56 The value of a good coach 06:06 Coping with cravings 06:55 Keep a Positive Self-Image08:23 Community support