This week’s episode is with the legend that is Emily Rolles – IFBB bikini athlete, registered nurse, creative entrepreneur and owner of Lore Media. I loved everything about this chat with Emily and genuinely could have spoken to her all day. I can’t wait for the the day lockdown is over so I can get out and about and meeting all my beautiful guests! Em, you’re up first!  In this mammoth episode, we cover:  Competing just before COVID lockdown  How the IFBB Arnolds went ahead  Being a nurse during COVID  Reversing during lockdown  Starting a relationship during p ..read more

What an episode! This week I spoke to the amazing Jasmin Jeffery - the voice behind the Not Just a Bikini Girl Podcast, owner of Kompak and all round legend. As well as getting to know Jasmin a little better, we discussed pretty much every aspect of competing. Seriously, no stone was left unturned.  Whether you’re a beginner competitor or a seasoned athlete, there’s some great learnings in here for everyone! Some of the key points we discuss: Jasmin’s competing background, her business Kompak and awesome podcast Her 'just do it' mentality Tanning tips and mishaps Money saving tips for co ..read more

Welcome to my first ever interview episode in which I chat to the amazing Jasmine Bonnie, a first time amateur WBFF Bikini Diva, online coach, personal trainer and mental health advocate from sunny Brisbane, Queensland. In this episode we discuss: Jasmine's experience with her first bikini competition How and why she decided to compete and her competing goals for the future Jasmine's background in athletics A previous career in the army An ankle injury that made her evaluate her goals Her subsequent journey with mental health and the work she does with her clients in this arena How she cut t ..read more

WELCOME BACK AND HAPPY NEW YEAR! After a *spicy* false start to the year… I’m back with another episode of Prep Files.  Despite being locked in my house for two weeks, there’s so much to talk about! The holidays were incredible and I’ve been having so much fun with all my friends.But it hasn’t been without it’s challenges as I navigate post comp and weight gain. So tune in to hear all about it! This is also the last instalment of this series for the time being. As mention in the podcast, I’m taking some time off to hang with my mum who is coming out for two months and also reset and refoc ..read more

Hey legends, Another epic episode for you today guys and gals! Loved chatting to Taylor this week. I’ve seen her name on Instagram so much recently as she has fast become THE go to coach for vacuums and Hypopressives. It was great to dig into her winning mindset, her journey and her goals as well as learn a little but more about the ins and outs of vacuums and Hypopressives. We covered: Dealing with Melbourne lockdown Prepping during lockdown but then show being cancelled When the scales don’t change Importance of taking an off season before prep Accepting weight gain as part of the process W ..read more

This week’s episode is with the amazing Jess Leech who I’ve known for a while now through the Melbourne competing circuit! Jess has been competing for a few years now and what I love about her journey is she’s tried a few different federations to see what both fits her body in its different stages but also to experience the different vibes. The main theme for our chat today however was to discuss Jess’ experience of grieving while prepping having lost her dear mum Sue when she was just just 8 weeks out from show.  Having lost my dad to cancer shortly after my last show too, Jess and I had ..read more

It’s the final epi for the year!!! Another year done and dusted (can you believe it!?).   Dropping one last episode for 2021 to give you an update of how my reverse is going, what I’ve been doing/eating/feeling and some (hopefully helpful) reverse diet tips I’ve learned along the way!  In this episode I I run through: Deleted from IG but viral on TikTok?! Reverse diet update, including weight, calories, training, wins, challenges, learnings Biggest reverse challenge Importance of ‘self coaching’ mindset work Managing social occasions while reversing + finding balance Give yourself a ..read more

We are back with the next instalment of PREP FILES where I take you with me on my journey to the WBFF stage in October. It’s been a month since episode one, so I was hopefully there was going to be lots of fun things to chat about! But to be honest, I was feeling a bit demotivated from my weight not dropping and a bit of stress going on in my life - I didn’t really feel like I had anything to update you on. But then I realised, that there in itself it the update. Prep isn’t always exciting and eventful. More often than not it’s just putting one foot in front of the other, trying to keep your h ..read more

Kirsten & I covered a topic in last week’s podcast that I’m actually really passionate about, so I decided to hop on my soap box for a hot minute. Enjoy! If you love this episode, don't forget to share to your stories and tag me so I can give you a shout out! If you're keen to hear more like this too, slide into my DMs and let me know! Love you, R x ..read more

WE FINALLY DID IT! After two years, I go on that bloody stage and got to show off my hard work.  It’s been a wild ride and I am soooo grateful to every single human who has followed along. Thank you to everyone who sent me beautiful messages too, your kind words have truly brought tears to my eyes.  In this episode I I run through: Show day recap My thoughts on results Post show food tour! My reverse diet and training plans My biggest wins, challenges and lessons of this prep My goals for the future I will endeavour to keep this Prep Files series going as I reverse for the next few ..read more