“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: [email protected] 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: [email protected] 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: [email protected] 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: [email protected] 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: [email protected] 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: [email protected] 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: [email protected] 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: [email protected] 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 

“Think going in with a mindset of being an athlete, showing up like an athlete, and treating the sport seriously and just not double down.” —Melissa CorsiattoOne common hesitation among athletes is the fear of failure. This can hinder their ability to take risks and explore their full potential. By reframing beliefs and instilling a positive mindset, athletes become more willing to step out of their comfort zones and push their boundaries. This newfound resilience allows them to stay focused, persevere through challenges, and emerge stronger than ever before. While physical training and mental focus are essential, there is another powerful tool in the realm of sports psychology— hypnotherapy. Hypnotherapy taps into the unconscious mind, reshaping negative beliefs, and promoting positive thinking. By accessing the subconscious, hypnotherapy can help athletes address mental blocks, overcome self-doubt, and boost their confidence.In this episode, we delve into an uplifting discussion with bodybuilder Melissa Corsiatto, who shares her incredible journey of transforming from a hesitant competitor to a confident athlete with the help of hypnotherapy. Melissa opens up about the obstacles she faced, balancing motherhood and her budding career in competitive bodybuilding, and the importance of hiring a posing coach and treating the process as a committed athletic pursuit.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: [email protected] Episode Highlights:01:17 How Hypnotherapy Impacts Confidence02:22 Early Competition Struggles and Creating New Habits03:06 Competing with a Family03:34 The Benefits of Hiring a Posing Coach05:07 Advice for New Competitors07:03 The Impact of Switching Coaches

“Just focus on yourself, that's all you can really do. You can't control anybody else… Don't overextend yourself because it's meant to be about personal growth and development.” —Dèvre GibsonHard work is non-negotiable in bodybuilding. Whether it’s grueling gym sessions, unyielding cardio routines, or the disciplined exertion of self-control, the hard work required is relentless and rigorous. Yet, remember, it’s never about perfection, but progress; and never about external comparison, but personal growth. In this episode, Sherrie sits down with competitive bodybuilder Dèvre Gibson to share how she got her start in bodybuilding and her motivation to continue competing to push her limits. Learn about the commitment required to compete, the mental strength it takes to focus and block out comparisons, and transitioning into coaching and helping others achieve their goals.For those considering competing, Dèvre offers invaluable advice on finding the right coach and allowing adequate preparation time. She also emphasizes the importance of support from the tight-knit bodybuilding community. Tune in and make every rep count!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: [email protected] Episode Highlights:02:36 Commitment to Competing 05:06 Transitioning into Coaching 07:31 Focusing on Self-Improvement Over Social Comparisons08:32 Finding the Right Coach and Preparation Time09:58 The Supportive Bodybuilding Community