The Girl Gainz Podcast

Alexis's & Amber Post Show Recaps! Olympia + Souther Muscle Showdown | Ep 185

Today at 9:00 AM

The 2026 competition season has wrapped up for the Girl Gainz. Alexis & Amber share their post-show recaps and more. Thanks for listening.

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Email: [email protected]

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For posing @posing_with_alexis

h...

Planning Your Show, Flights, Hotel, Glam & More NPC + IFBB| EP 184

09/24/2026

Competing takes more planning than choosing a show and starting prep. In this episode, we break down when to register and book the details that make show weekend run smoothly.

We cover:

Choosing and registering for your showWhen to book flights and your hotelScheduling hair, makeup, tanning, and other glamBudgeting for show-weekend expensesAvoiding last-minute stress and sold-out services

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How Champions Are Built Feat Olympian Prep Coach Stefan "Boss" Kienzel EP 183

09/04/2026

Summary

In this episode, Stefan Kienzl shares his extensive experience coaching across multiple bodybuilding divisions, emphasizing the importance of tailored strategies, recovery, and consistency in peak week preparation. Alexis and Amber discuss their recent competitions, insights on physique development, and practical tips for athletes aiming for Olympia success.

Follow Boss on IG https://www.instagram.com/bossofoutlaw/

For prep coaching email: [email protected]

For lifestyle coaching: https://topbody-coaching.com/en/coaching-en/

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

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Its PEAK WEEK! Alexis & Amber are taking the stage! | EP 182

08/28/2026

Peak week is officially here! Amber and Alexis share their journey through peak week and upcoming shows.

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.sit...

When To Stop Your Season & When To Keep Going| EP 181

07/13/2026

Summary

In this episode, Amber and Alexis discuss their recent prep experiences, training insights, and strategic advice for bodybuilding competitors. They share personal updates, prep tips, and how to know when to push or pull back in training and competition.

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Email: [email protected]

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Follow Alexis on Instagram: @the_alexis_nicole

...

National Circuit Reality Check/Expectations, Timing, and Pro-Level Advice- EP 180

06/19/2026

What should first-time NPC national competitors really expect? Today, we cover realistic timelines, expectations, and seasoned-athlete strategy for knowing when to push forward vs. pause and rebuild.

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

Fo...

Q&A- How many times should you compete in 1 season, fasted vs non fasted cardio, scars & stretch marks| EP 179

06/03/2026

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

Stage glam @amberpbeauty https://bookamberpbeauty.square.site/

...

Girl Power Recap + Amber Is In Prep! EP: 178

05/21/2026

In today's episode, we are giving you a rundown on Alexis's show and Amber's 1 month of prep! Thanks for listening.

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

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Follow Alexis on Instagram: @the_alexis_nicole

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For posing @posing_with_alexis

http...

Designing Your Perfect Stage Look With Krista Haynes- KH Customs EP: 177

04/15/2026

Our 2nd Pose Suits Glam seminar is happening Sunday, April 26, in Orlando, Florida (the day after Girl Power), and we would love to have you there. In today’s episode, we have our amazing suit sponsor, Krista Haynes, owner of KH Customs. Krista shares her design insight on suits, and we discuss what to look forward to at the seminar.

Sign up here https://www.eventbrite.com/e/pose-suits-glam-2026-tickets-1984828198572?aff=oddtdtcreator

Follow Krista https://www.instagram.com/khcustoms/

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/the...

Gut Issues, Explant, & Flight Attendant Lifestyle With NPC Bikini Athlete Lindsey Etheridge -EP: 176

04/08/2026

On today’s episode, we’re chatting with Lindsey, an NPC Bikini athlete. Lindsey has been competing since 2015 and shares what it’s like being a flight attendant with odd shifts, breast implant explant, and dealing with gut issues that caused them to take a step back from competing for a while.

Follow Lindsey on Instagram https://www.instagram.com/lindseyaeth/

Breast Explant Highlight https://www.instagram.com/stories/highlights/18306439249097016/

Lindsey's KH Customs Code: LindseyE

Zach Etheridge for coaching https://go.theaegisnutrition.com/apply-zach-form

Follow Zach on Instagram https://www.ins...

Arnold US 2026 Recap- EP 175

03/26/2026

In today's episode, Alexis is sharing her recap of the Arnold US and what it was like peaking on keto. Thanks so much for listening.

Pose Suits Glam Seminar Sunday, April 26, Orlando FL https://www.eventbrite.com/e/pose-suits-glam-2026-tickets-1984828198572?aff=oddtdtcreator

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

<...

Pose Suits Glam Announcement!

03/11/2026

Pose Suits Glam 2026

Sunday, April 26 • Orlando, FL

Spotlight Dance Center 7751 Kingspointe Pkwy

Sign Up Here! https://www.eventbrite.com/e/pose-suits-glam-2026-tickets-1984828198572?aff=oddtdtcreator

Whether you’re stepping on stage for the first time, deep in prep, or building in the off-season, this seminar is designed to help you show up confident, polished, and stage-ready.

What you’ll learn

Competition suits with KH CustomsChoosing a suit that fits your division and physiqueFabrics, cuts, and details that elevate your lookFit tips and what to...

How Long Does It Really Take to Earn an IFBB Pro Card? (Realistic Timelines) EP 174

03/05/2026

In today’s episode, Amber shares her journey and a realistic timeline to earning an IFBB Pro card, plus the key factors to remember during the process.

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on YouTube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

Stage glam @ambe...

Should you do your first prep? The Pros & Cons Of Bodybuilding EP: 173

02/20/2026

Thinking about your first bodybuilding prep but not sure if you’re truly ready? In this episode, Alexis and Amber break down the real pros and cons of competing, who shouldn’t prep yet, and what nobody tells you about the mental, physical, and financial cost of getting stage-lean. They also share a practical prep-readiness checklist and a simple decision framework to help you choose between prepping now, building first, or waiting.

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Y...

IFBB Bikini Pros Are Switching to Fit Model… and It’s Getting Messy (Ep. 172)

02/05/2026

Fit Model is here, Bikini is evolving, and competitors are already making moves. In this episode of Girl Gainz, we’re breaking down why some IFBB Bikini pros are switching to the Fit Model division and tips to help you grow the division you compete in. If you’ve been confused by all the opinions flying around, this will help you zoom out, get clear, and make decisions based on your goals.

Listen + share your thoughts: Are you Team Bikini, Team Fit Model, or just watching the chaos unfold?

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EP 171: Updates, Keto Diet, and Q&A

01/29/2026

Happy New Year, Girl Gainz gang! We are back and chatty lol. We are sharing updates and answering a few of your questions. If there's anything you want us to talk about, please DM the Girl Gainz Podcast on Instagram. Thanks for listening.

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on YouTube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nic...

EP 170: Q&A| Last Episode Of 2025!

12/24/2025

Wrapping up the last episode of the year, answering your questions! Thank you for your continued support. It's been a great year for the podcast, and we appreciate every one of you. Happy holidays!

Alexis & Amber

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

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Follow Alexis on Instagram: @the_alexis_nicole

Fo...

EP 169: How We Navigate Prep Season: Bodybuilder + Non-Bodybuilder Couple

12/16/2025

Competition prep is hard enough on its own, but what about when your partner isn't competing alongside you? In this episode, we're pulling back the curtain on how we navigate prep season as a bodybuilder and non-bodybuilder couple. We're talking about the real stuff: dealing with mood swings and fatigue, and keeping your relationship strong. We share what works, what doesn't, and the honest conversations that make it possible. If you're in prep, supporting a partner in prep, or considering competition, this episode will give you the tools to protect both your goals and your relationship.

Follow T...

EP 168: Off Season & Chit Chat With Olivia Vo!

12/03/2025

It's been 5 years since we caught up with Oliva on the podcast, and a lot of things have changed. New coach, married, and more gains! Be sure to follow her journey as she prepares to hit the stage in 2026.

Follow Olivia on Instagram

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on YouTube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the...

EP 167: The Uncomfortable Truth About A Healthy Lifestyle

11/25/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

Competition prep (fit model/bikini/wellness) & lifestyle with Alexis email: [email protected]

EP 166: 35 Minutes Of Alexis Rambling- Q&A

10/31/2025

It's been a busy month, and we are hoping to be back together soon! In today's episode, Alexis shares her Olympia recap and answers your questions.

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

06/20/2025

Follow The Girl Gains Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Follow Alexis on Instagram https://www.instagram.com/a_fit_adams/

Follow Amber on Instagram https://www.instagram.com/amberpacholok/

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

Amber's Youtube Channel

https://www.youtube.com/ @amberpacholok

A...

EP: 157 How to believe in yoursel & that you're worthy to win

06/12/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

For In person pos...

EP 156: Ask The Girl Gainz | Are we having kids, posing no no's, & poor sportsmanship

06/06/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: www.bookamberpbeauty.com

For In person posing with Amb...

EP 155: When To End An Off Season, When Are PED's Necessary, & More!! Q&A

05/28/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

For In person pos...

Ep 154: Prep Updates & Pittsburgh Pro!

05/14/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

For In person pos...

EP 153: Why You Need You To Keep Your Coach Post Show| Girl Gainz Advice

04/11/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

For In person pos...

EP 152 Q&A: Cheat Meals, PED Sides, & Suit Colors

04/03/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

For In person pos...

Ep 151: Fit Model Vs. Bikini Vs. Wellness

03/27/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

For In person pos...

Ep 150: The Prep Before The Prep (Updated March 2025)

03/13/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

For In person pos...

Ep 149: Arnold Recap, PED's, & Health

03/06/2025

Posing Seminar https://www.eventbrite.com/e/pose-suits-glam-seminar-tickets-1141176091409

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site...

EP 148: I Feel HUGE! Girl Gainz Chit Chat

02/26/2025

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast

Follow Alexis on Instagram: @the_alexis_nicole

Follow Amber on Instagram: @amberpacholok

For posing @posing_with_alexis

https://posing-with-alexis.square.site/

For Stage Glam: https://amberpbeauty.square.site/book-stage-glam

Competition prep...

Ep: 147 Amber's Prep Feels

02/20/2025

Pose Suits Glam Seminar https://www.eventbrite.com/e/pose-suits-glam-seminar-tickets-1141176091409

Follow The Girl Gainz Podcast on Instagram https://www.instagram.com/thegirlgainzpodcast/

Email: [email protected]

Watch episodes on Youtube. Don’t forget to subscribe! https://www.youtube.com/@TheGirlGainzPodcast