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ABIGAIL MEDINA; Can’t Risk Results with Fear, Mental Tolls, Influence Goals, Don’t too Much

Release Date: 02/07/2025

Practical Lessons For Your First, or Next, Competition

Confessions of a Bikini Pro

If you’re getting ready to step on stage, this episode is for you. After 16 shows over 10 years, I’ve learned plenty of lessons—many the hard way—that can save you time, stress, and unnecessary headaches on show day. I’m sharing practical tips to help you feel prepared and confident, from what to pack in your suitcase to how to avoid tanning disasters, plus why you might want to dress up a Reese’s Cup for the perfect pump. Whether this is your first competition or your next, you’ll walk away with actionable advice you can use right away. TOPICS COVERED...

LAUREN ADAMS; Narcissistic Abuse, Returning to the Stage, Prioritizing Yourself, Personal Boundaries

Confessions of a Bikini Pro

In today’s episode, I sit down with three-time guest IFBB Pro Lauren Adams, founder of Ascend With Us, a brand focused on posing, glam, backstage prep, and physique coaching. Lauren began competing in 2014, earned her Pro card at USAs in 2019, and is now preparing to return to the stage after a two-year break. We have a raw, honest conversation about her experience healing from narcissistic abuse, how she’s learning to prioritize herself, and the importance of setting strong personal boundaries. Lauren also shares her insight on changes in the bikini division, her evolution as both...

SABINA COSTEA; Never Trained to Professional Athlete, Food and Body Image Challenges, Law School & Competing, Immigrant Influence, Bikini Division Growth

Confessions of a Bikini Pro

In today’s episode, I chat with IFBB Pro Sabina Costea, a 24-year-old law student based in Montreal, Canada. Raised by immigrant parents, Sabina learned early on the value of pursuing her passions and believing in what’s possible through dedication. She was introduced to bodybuilding in August 2022 and stepped on stage for the first time in July 2023. Just one year later, at only her third show, she earned her IFBB Pro card. Sabina now has her sights set on her Pro debut while balancing life as a full-time student. TOPICS COVERED -Building confidence through bodybuilding...

MICHELLE FERDINAND-JACQUES; How Natural Pros Qualify for the Olympia, Start Late, Competing through Loss

Confessions of a Bikini Pro

In today’s episode, I chat with IFBB Pro Michelle Ferdinand-Jacques, a 43-year-old working mom of four, nurse practitioner, and founder of MLJ Aesthetics. Michelle began competing in June 2023 and quickly made her mark in the sport. She earned her Pro card at her second national show, the 2024 Ben Weider Naturals, and made her Pro debut at the DC Pro/Am, where she placed second in the Natural division. Michelle shares how she balances motherhood, running a business, and bodybuilding, all while proudly competing as a natural and Masters athlete. We talk about her mindset during prep,...

CICILY PHILLIPS; Finding Balance, Post-Show Struggles, On-Stage Let Downs, Pro Experiences

Confessions of a Bikini Pro

In today’s episode, I chat with IFBB Pro Cicily Phillips, who was born and raised in South Carolina and now lives just outside of Atlanta, Georgia. Cicily works full-time as a Project Manager. She started competing in 2017 and earned her Pro card in 2023 at North Americans. In 2025, she made her Pro debut at the Charlotte Pro and continues to compete in both the open and masters divisions. She’s 42 years old, recently got engaged, and is a proud dog mom to her sweet dachshund. We dive into her journey into fitness, how she balances career, competition, and life, and her experience...

HEATHER BREWER; Active Military, Better Everyday, Bulimia and Bodybuilding, Take Ownership

Confessions of a Bikini Pro

In today’s episode, I chat with IFBB Pro Heather Brewer, a United States Naval Academy graduate, former Division 1 swimmer, and Major in the United States Marine Corps. Born in Honolulu, Hawaii, and the oldest of eight siblings, Heather is also a wife to a Marine officer and a mother of two. She began competing seriously in 2019 and earned her Pro card at the 2024 Masters USA, where she took the Overall title. Heather opens up about balancing life as a wife, mom, athlete, and active-duty Marine. We dive into her long journey with bulimia, the physical and emotional toll of eating...

ZOEY ST. JOHN; Bodybuilding in Your 20’s, Natural Red Head to Blonde, Giving Yourself Grace Post-Show

Confessions of a Bikini Pro

In today’s episode, I chat with IFBB Pro Zoey St. John, a rising star and natural athlete who made her mark in the NPC before earning her Pro card. Zoey took the overall titles at the 2024 Natural Ohio and 2024 Northcoast Championships, and went on to win the Overall at the 2025 Pittsburgh to earn her spot in the IFBB. Zoey is a lifelong athlete with a background in volleyball, track, dance, cheer, and softball. Introduced to bodybuilding by her father, who competed in the 90s, she shares how the sport has shaped her physically, mentally, and emotionally. We dive into her experience with...

GEMMA NANISTA; Pressure to Perform, Don’t Forget the Fun, Accepting Weight Gain for Growth, 10 year Plan

Confessions of a Bikini Pro

In today’s episode, I chat with IFBB Pro Gemma Nanista, athlete manager for Raw Nutrition and posing coach. Gemma began competing in 2021 at just 19 years old. She won the overall at her first show, then took a three-year offseason before returning to win another overall at a national qualifier. She earned her Pro card at her first national show, USAs, in 2024. We discuss the value of taking intentional health phases, handling pressure with a sports psychology mindset, and what it means to truly evolve in the sport. Gemma shares how she’s made meaningful connections backstage, what...

MAHSA ROGERS; Let’s Talk Post-Show, Don’t Do This, To My 13 year old Self, Pain to Purpose & Purpose to Power, Love and Life after Loss

Confessions of a Bikini Pro

In today’s episode, I chat with IFBB Pro Mahsa Rogers, personal trainer and posing coach at Rep Republic. Mahsa began competing in 2020 and earned her Pro card and the Overall Bikini title at the 2024 NPC Nationals. With eight shows under her belt, she is currently preparing for her Pro debut. In our conversation, Mahsa shares the importance of being honest with yourself, how she’s grown through the sport, and what motivates her to keep showing up. She also opens up about the loss of her husband and how that shaped her journey, mindset, and mission both on and off the stage. ...

Celeste's 2025 Season Review; Mental Health, Coaching Approach, Smoke & Mirrors of Bodybuilding

Confessions of a Bikini Pro

More Episodes

Today I speak with IFBB Pro Abigail (Abi) Medina, a 19-year-old from Laredo, Texas. A soon-to-be college graduate, she will be earning her bachelor’s in science with a concentration in Physical/ Occupational Therapy. She competed in her first show at the Republic of Texas in July 2024 and placed 2nd in true novice, 2nd in Novice, and 2nd in Open. After only one more NPC show, where she won the overall, she competed at NPC Nationals 2024 where she earned my pro card!

TOPICS COVERED

-overcoming disordered eating habits

-differences in preps

-juggling school, gym, and meals.

-starting with only 2 dumbbells and YouTube

-becoming a coach

-different types of training

-showing what’s possible

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