Key topics:body image | negative self-talk | self-care | separating the competitor and the 'other' | social mediaInstagram @notjustabikinigirl @kompakwomen @jasminjuliajefferyIn collaboration with KOMPAK | #1 competing store www.kompak.storeBy Not Just A Bikini Girl

In this Episode I sit down with one of my KOMPAK athletes Molly Edwards. We discuss alot of things including how she became a KOMPAK athlete! We hope you enjoy this episode! - Content includes: Winning the KOMPAK classic overall and winning the sponsorship - First show Reality of getting real stage condition Getting stage nerves Being a gymnast bef…

Helping competitors style their show day looks is something that we do on a daily basis. So, let’s talk all things jewellery & let you in on our styling ‘secrets’. Of course, if you need any help though, please feel free to reach out to us via DM on Instagram. We are always happy to help! xBy Not Just A Bikini Girl

Who was Liliana before competing and started? Figure skating Having to let go of being an athlete being injured Turning pro Being a security guard before turning pro The realities of turning pro now How to decompress after a show when it doesn’t go to plan Therapy and mental health during prep Shoe designer?! Shoe talk: gala 01, platform Top 3 thin…

How often do you hear this sentence these days? “It doesn’t matter, it’s only a regional anyway, it doesn’t count or mean anything.”.. Yes, we often look better after that first show where cortisol has worn off...But is this a good way to approach it? Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration wi…

I still get nervous! It doesn’t matter how long I have been in this industry or how many events I have done, I still feel that anxious feeling. You have to learn how to deal with and channel them nerves when you are pushing yourself outside your comfort zone. Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collabor…

Do platforms on heels make a difference and is this something you should be thinking about? Well, yes! And this episode will explain why. Useful Links: KOMPAK Posing Shoe Sections Gala 08 Flair 408 Glory 508, Lip 108, The Shoe Fairy Olympian Heel Cocktail 508, Majesty 508, The Shoe Fairy Goddess Looking to work with me? Message me @notjustabikinigi…

People say don’t compare yourself to others, but yet a big component of competing is stepping on stage to be compared to others. Tune in to this episode to hear me explain why context is key in this. Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.store…

I think it is safe to say that at one time or another we have all felt the feeling of imposter syndrome. In this episode I talk about what it is, how it affects us as athletes and importantly how to overcome it Content includes What is the definition? Who does it affect the most? How it affects bodybuilders and athletes. When does it hit me the mos…

There are two main factors that usually determine how long you should make your prep. Tune in to this episode to hear me talk through them Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.storeBy Not Just A Bikini Girl

Content includes: intentional uploading, WBFF and my honest thoughts, turning 30, KOMPAK update, coaching, counselling courses and what 2024 goals are looking like for me right now.Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajefferyIn collaboration with KOMPAK | #1 competing store www.kompak.store…

This is your opportunity to check in with yourself. I think this is something we do not do enough of, to check in with ourselves on a deep and meaningful level. Which is ironic right? As most of us check in regularly with a coach. Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1 compet…

There are multiple factors to consider when deciding how long your prep should be. So listen up and take note! Looking to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.storeBy Not Just A Bikini Girl

Natasha was a first time competitor this season and gives a raw and honest account of what it is like to be a first time competitor. Natasha is also a vegan, a yoga teacher and a keen traveller. Content includes Tattoo talk (obviously!) First time competitor feels Expectations & Worries Overthinking Peak week Show day Entering as many classes as po…

In this episode I explore the research and anecdotes of whether you should compete every year. Content includes Run through of a varieties of solutions, federations, backgrounds that could influence the best answer The Research My own anecdotal experience Useful Links Helms et al. (2019) Towards a Sustainable Nutrition Paradigm in Physique Sport: A…

Who doesn’t want to save money on their competing season, right?! If you want to save over £1000 on your next season this is the episode for you. Content includes: Shoes Bikini, figure, wellness suits Not being able to let go of the emotional attachment of your suit is costing you £££ Themewear round Tanning Pedicure talk Logistics, hotel, travelin…

We did it! Still can’t believe I am writing this….but I am now an WBFF Bikini Pro. Hear about the feels of stepping on the WBFF stage and making the dream a reality. Want to work with me? Message me @notjustabikinigirl or @jasminjuliajeffery In collaboration with KOMPAK | #1 competing store www.kompak.store…

You heard it here first. Want to work with me? Message me either on @notjustabikinigirl or @jasminjuliajefferyBy Jasmin Jeffery

I know, I know …. you have been waiting for an episode to drop! No need to wait any longer! This is the first episode where I give you an insight into the WBFF journey with my thoughts 1 week out from New York. Keep your eyes peeled for more episodes out this crazy journey to being a WBFF Pro! In collaboration with KOMPAK | #1 competing store www.k…

We all have hang ups on and off stage, but when we are standing there in just a bikini it can feel like you are exposing all of them. So what do you do if you are a competitor with loose skin, cellulite and/or stretch marks?! In collaboration with KOMPAK | #1 competing store www.kompak.store IG | @notjustabikinigirl | @kompakwomen | @jasminjuliajef…

WBFF Pro, Judge and Miss Diva Bikini, Kirsty Joanna joins me this week to talk about the WBFF in depth from someone with extensive experience on and off the stage. We also cover body image, weight training during pregnancy and becoming a mum. Contents includes Level of hardness Becoming a mum and body changes Benefits of strength training during pr…

How do you find your own path, federations and shows in bodybuilding? Tune in to this episode to hear what my view is from my experience. Content includes Trying to see where you fit/belong sometimes feels like an impossible task My thoughts on first timer shows The most important thing when making a decision How many people’s opinion should you as…

How to choose the right category is a popular question! Just because you might be bikini with one federation doesn’t mean you will be with another. Tune in to this episode to find out why categories are not a universally spoken language. Content includes Not every category is the same Bikini is not a universal language Growing in and out of categor…

As a competitor, everywhere we look there seems to be a different opinion or perspective, so how do we decide what is right? This episode breaks down how to navigate your way through the conflicting information as a competitor. Content includes Requires an individual & active approach 5am club vs 9am club We are all build different so, train differ…

Fellow bikini OG Hannah Wares joins me to talk about what she has learnt over the years competing. Including can you really be happy in all seasons, what it is like working backstage and the honest truth about placings. Content Includes How long have you been in the competing world for? What would you tell Hannah 1 year ago 3 years ago 5 years ago …

“I am X Amount Above Stage Weight” It’s quite common to hear I’m X above stage weight when speaking to people or reading posts regarding their progress and journey. Me included! But they 100% have their flaws, which is why it’s important to learn the other considerations you should be aware of as a competitor. In collaboration with KOMPAK | #1 comp…

I’ve been doing something a little differently which I wanted to share with you. With comps, work and general life this month, I’ve admittedly not had much time to pause, stop and reflect! But anything that has been in my mind or that I’ve come across as insightful, I’ve saved them in my notes. Which note resonated with you the most? In collaborati…

If there was ever an episode to listen to. It is for certain this one. This episode is for those who have lost more times than they’ve won. The ones who don’t think they will ever be good enough. On Sunday 16th April, I won the overall at the PCA Mercia Bedford. After 6 years ago not placing, and then 5 years later, not placing again. I’ll leave th…

After competing at the 2Bros regional I decided to jump into the Ben Weider as well. I have been really enjoying the this prep and going with the flow with shows. Here is another recap of my show day after taking 1st in Bikini Novice. In collaboration with KOMPAK | #1 competing store www.kompak.store Let me introduce you to The KOMPAK club, the bes…

If hair stresses you out as much as it does me, then this episode is for you! My good friend and fellow bikini competitor, Kerry Bullock joins me to talk through everything you need to know about hair for your show. Kerry has been a hairdresser for 10 years and has helped me massively during my season this year so it is great to be able to share he…

The cat is out of the bag and the 1st show of the 2023 season is complete. Tune in to hear my show day recap and the game plan going forwards. Contents include Show day recap Lesson learnt Show day insight The finer details explained Show day overwhelm Results & feedback Game plan In collaboration with KOMPAK | #1 competing store www.kompak.store L…

Welcome to the new kid on the block, BPA! In this episode we find out more about BPA and how it came about as well as finding out more about one of the founders, Helen. Content includes Helen’s background in competing and bodybuilding Being a gladiator and how it changed the way that women were viewed The evolution of the sport over 35 years Experi…

The episode you probably knew was coming after the little hints here and there lately. This prep has been different, and in this episode I catch you all up properly on the whole prep, reasons behind another secret prep, and my potential plans thus far. Also, will this be my last prep/show season? In collaboration with KOMPAK | #1 competing store ww…

A bit of a different episode this week….my very good friend, Jopo takes over the role of host and I am the one getting interviewed. Content includes Initial purpose of going to the gym and has this changed over time? How do you deal with burnout onset? Is it something you’ve gotten better at? Jasmin’s ideal day One thing you’ve done in the past 12 …

The only guest who has been on the podcast for a third time! It was a pleasure as always to have Phoebe Hagan on the podcast to talk about what has been going on in her life recently. As well as talking about her business The Posing Portal and her upcoming The All In Seminar where I will be a guest speaker. Content includes Update from Phoebe What …

Beatriz Biscaia is an Olympian and IFBB Bikini Pro who has competed all over the world and has recently taken a step back from the stage. It was great to gain an insight into her experience on and off the stage as well as in her role as a posing coach with The Posing Portal. Content includes Update from Bea How the competing scene has changed over …

What does 2023 have in store for FitX and FitXpo? Tune in to this episode with Darren to find out! Content includes How is Darren FitX and FitXpo 2023 Night of Champions with NFMUK Show day mentality Expectations at shows Federation politics The pressures of running a fed The KOMPAK Classic round 3 FitX Socials https://fitxfederation.com/ https://w…

Your how to guide to doing your own glaze and enhancing your physique on stage. Content includes How to do it yourself Is it category dependent? Skin tone considerations Difference between Show Shine & Muscle Juice What to LOOK OUT for if it’s going wrong Product Links Show Shine - https://www.kompak.store/tanning/pro-tan-show-shine Muscle Juice - …

You asked for the hair removal 411 and we delivered. Here is everything you could possibly want to know regarding hair removal for your show! Contents includes Things to consider Where to shave Methods of hair removal Before the tan Where I went horribly wrong with my first show In collaboration with KOMPAK | #1 competing store www.kompak.store NEW…

I had the pleasure of having Darian on the podcast, who is the newest member of the Physique Collective as their Female PED Educator. It was great to get more of an idea of Darian competing story as well as tap into some of her knowledge of PEDs for females. Contents includes Darian’s story, hormones, eating disorder Why is test seen as a MALE thin…

Your complete photoshoot 101! Do you need to peak for a shoot? How to style yourself? How to pose? Don’t worry we have got all of these covered to ensure you are ready for your next shoot. Content includes You do not HAVE to peak for a shoot Using shoots for goal setting Testing the prep waters Outfits, choosing a theme, colours Posing Photographer…

Making your money go further in 2023… In the current climate, many people are worrying about finances so I thought I would do this episode to cover some of the tips and tricks I have tried and tested over the years to make competing more budget friendly. Content includes Budgeting for shows Tips for where to save money The KOMPAK Club Buddying up C…

The last of the Olympia 2022 analysis series with the wrap up of Ms Olympia and Women’s Physique. These are really interesting categories to look at the analytics for and one thing that stands out is that the focus is very much on the physique itself. Tune in to hear some interesting trends in terms of hair styles, suits and jewellery. In collabora…

Olympia 2022 Fitness and Figure analysis! Covering both the figure and fitness categories together as there were some really interesting similarities to dive into. What we love about these classes is that the athletes seem to go with the styles they love. In collaboration with KOMPAK | #1 competing store www.kompak.store NEW! Let me introduce you t…

Next up….the wellness category. There are some very interesting trends from this Olympia in terms of hair style and colour in this category. Listen to hear the details as well as more analysis around the bikini, jewellery and shoes. In collaboration with KOMPAK | #1 competing store www.kompak.store NEW! Let me introduce you to the KOMPAK club, the …

Want the low down of The 2022 Olympia? We have got you covered and first up is bikini. In this episode we cover the trends in terms of stage looks, hair, bikini and heels. Keep your eyes peeled for episodes covering wellness, figure, fitness, women’s physique and Miss Olympia….all dropping this week! In collaboration with KOMPAK | #1 competing stor…

Approaching Christmas and Off Season can provoke anxiety in a lot of competitors. In this episode I cover my thoughts about how I approach it, how to think about the longevity of your competing career, intuitive eating as well as tackling you food fears/food relationship head on. I really hope you all have an amazing festive season. Thank you as al…

IFBB Pro and KOMPAK athlete Kerry Sexton joins me for a catch up. It has been a while since Kerry has been on the podcast so it was great to speak more about her journey after gaining her pro card. Content includes Smear tests Competing in Japan 34 week prep Bouncing back Amateur vs pro league Coming dead last in her pro debut If you don’t do well …

Nadia, one of our newest KOMPAK Athletes joins me this week to talk to me about being a dark horse, being happy in your skin in all seasons/weights as well learning to believe in yourself. Hope you guys enjoy this one as much as I enjoyed recording it. Content includes Feeling GOOD post show Prepping for 10 months The prep toolkit Diet breaks Being…

I hope this one makes you stop, think and reflect. This is one of the episodes that makes me remember why I do this podcast. Thank you Keeley for being so open and honest in this episode. Content includes Reality of International show Dealing with horrid news during prep When things don’t go your way Not letting emotions dictate actions Talking abo…