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PODCAST

Boss Bitch Radio w/IFBB Pro, Diane Flores

Welcome to the Glow-Up Era of Boss Bitch Radio — where health meets hotness, mindset meets muscle, and becoming iconic is more than just a vibe — it"s a full-body, full-soul reclamation! Hosted by IFBB Pro, fitness veteran of nearly 20 years, and unapologetic truth-teller Diane Flores, this show dives deep into the journey of what it really takes to step into your power. From losing 100 pounds and stepping on stage 16 times to building multiple fitness businesses and navigating motherhood,

health & fitness fitness

All Episodes

19:59

#249 - The SCULPT Formula

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/05/13

Summary: Our eyes are bigger than our stomachs when we start a new fitness program and we want to do ALL THE THINGS. But in today’s episode, I’m going over why it’s important to course correct and focus on the basics first. I’m sharing the approach we teach our clients in the Goddess Body Project and what you should be consistent with as you build a solid foundation for lasting success. Key Takeaways: 00:47 - Why you need to be consistent with the Sculpt Formula before anything else 02:42 -

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04:45

#248 - Rants & Chats: Follow Your Workout Plan

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/05/10

Summary: This is your friendly reminder to follow your workout plan, besties!! As coaches, when we design programs in general, we design them strategically to be followed in that order. In this minisode, I briefly share what happens when you mix things around, how to substitute certain exercises, and how to make them more challenging if you need to. Connect with Diane: GET ON MY E-MAIL NEWSLETTER HERE Website: https://www.bossbitchradio.com/ Instagram:

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33:09

#247 - Boobies, Bodybuilding & Bullshit | May 2024

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/05/06

Summary: There are a lot of things that come up and lessons that need to be learned when participating in a fitness challenge. In today’s episode, Amanda and I are giving you the real shit about our latest Glute Goddess Challenge including what we noticed, how engaging it was, and why you should stick to a custom fitness plan. Key Takeaways: 03:27 - The art of creating a training program 06:06 - Your environment plays a huge role in your success 11:39 - Counting your macros is a skill 15:40 -

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03:25

#246 - Rants & Chats: What Really Drives Fat Loss

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/05/03

Summary: This is your daily reminder, bestie! Cardio is NOT the main driver of your fat loss. Here's what you should be focusing on instead. Connect with Diane: GET ON MY E-MAIL NEWSLETTER HERE Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro Freebies: Plateau-Buster Guide:

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37:49

#245 - Glute Mistakes You're Probably Making

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/30

Summary: If you want a firm set of glutes, you’re in the right spot besties! In today’s episode, I’m going over how to build a solid foundation and what is often overlooked by most women when it comes to training their lower half. Key Takeaways: 02:20 - What most people don’t realize about their glutes & exercises for each muscle 08:27 - A mistake women make when trying to change the shape of their body 12:43 - Why you shouldn’t go hardcore with your glute training 15:52 - Start here if

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03:40

#244 - Rants & Chats: The Easiest Way to Take...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/26

Summary: Taking photos of yourself is one of the best ways to measure progress on your fitness journey. In this super short minisode, I explain the easiest way to capture every angle. Reference this when you need a refresher or if someone you know needs some guidance. Connect with Diane: GET ON MY E-MAIL NEWSLETTER HERE Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss

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21:19

#243 - Reasons Why Women Fail at Workout Plans

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/22

Summary: I see it all the time: women (and men) quit their fitness programs too soon before they see any results. Not anymore, bestie! It’s time to get your mindset right and know what you’re getting yourself into beforehand. I’m breaking down my top 3 reasons why women quit shortly after they start, what’s a realistic goal vs. what isn’t, how to set yourself up for success, and more! Key Takeaways: 01:28 - 1st reason why women quit their fitness program too early 05:51 - What is a

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05:35

#242 - Rants & Chats: Protein Recap

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/19

Summary: In this minisode, I'm talking protein! This is your reminder that protein is a key part of your nutrition so I'm speaking briefly on why it’s important, how to incorporate it into every meal, and some quick tips on measuring the right amount without a scale. Connect with Diane: GET ON MY E-MAIL NEWSLETTER HERE Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss

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11:39

#241 - How to Nurture Healthy Habits in Your Children

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/15

Summary: It’s our job as parents to guide our kids’ behaviors toward their best interest for long-term survival. In this episode, I’m sharing my thoughts on my recent nature walk and I give some food for thought on how to get your kids moving, take ownership of your behaviors, and start enforcing boundaries with the kiddos today. Key Takeaways: 01:08 - Something strange I noticed on my recent walk 03:08 - The value of taking care of your own body 04:49 - Important conversations to have with

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31:40

#240 - Good Carbs vs. Bad Carbs: What You Need to Know

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/12

Summary: In today’s episode, we’re talking carbs! Carbs get a bad rap, but I’m here to tell you that carbs are not the devil. They’re magical and delicious. There are exceptions to this rule but for those who are healthy and exercising, I’m sharing 3 things you need to know about carbs. Let’s get into it! Key Takeaways: 01:44 - Red flag diets 03:35 - Why you’re gaining weight when you eat carbs 09:00 - Good carbs to eat 10:38 - How to track your body measurements 14:45 - Should you be

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49:59

#239 - Boobies, Bodybuilding & Bullshit | April 2024

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/08

Summary: Your favorite duo is back! Amanda and I are sharing our usual updates on fun things going on in our world, closing tabs on the last conversation we had, and what we’re up to in this month’s episode of Boobies, Bodybuilding, and Bullshit. Key Takeaways: 01:48 - Fun things we did in the last month 07:54 - How to have a conversation with your partner when you feel like your lifestyles aren’t aligned 12:52 - Dieting, social interactions & tattoo updates 19:53 - Exciting news with our

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36:13

#238 - How This Mom of 5 Makes Time for the Gym with...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/05

Summary: This is your sign to get into the weight room, bestie! In this episode, I chat with Jenn Hall, a former client turned Venus Coach about her fitness journey. The mom of 5 shares everything from how she got started in the gym to her experience training as a bikini competitor. We also talked about her top diet strategies leading up to competitions and how she manages to carve time for herself when life gets life-y. Key Takeaways: 01:36 - Jenn shares her fitness background & her

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48:59

#237 - Build Lean Muscle Without Getting Bulky

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/04/01

Summary: You can eat all the protein your little heart desires, but it’s not going to do shit for your muscle growth if you’re not training and stimulating that muscle to grow. Getting bulky is a common misconception that women think will happen when they start lifting weights. In this episode, Diane tells you how to achieve a lean, muscular appearance, how to avoid putting on too much body fat, and what to do if you think you’re getting bulky. Key Takeaways: 01:52 - 1 thing you have to know

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01:11:59

#236 - Is It Impossible to Get Lean After 40?

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/03/29

Summary: Is it impossible to get lean after 40? The short answer is no. From how much you should be eating, struggling to change your body shape, or you’re trying to figure out the best exercises for you, Diane is sharing ALL the things. You can achieve the body you’ve always wanted in midlife, so tune in to find out how! Key Takeaways: 02:50 - How this conversation applies to you 04:35 - 1st thing to consider if you think it’s impossible to get lean after 40 years old 10:46 - Why exercise

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01:11:10

#235 - 10 Reasons You Can't Stick to Your Fitness...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/03/25

Summary: If you can’t stick to your current fitness routine, this might be why! In this episode, Diane shares ten reasons why you’re struggling and why we can’t always rely on motivation to do the damn thing. Tune in to find out what you need to get the juices flowing, the wheels turning, and your a$$ up and moving. Key Takeaways: 03:55 - 1st reason you’re struggling with your health and fitness routine & it doesn’t have to do with you 13:01 - 2nd reason you’re falling off your routine 14:30

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01:03:19

#234 - How To Break Through A Fat Loss Plateau (DO THIS)

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/03/22

Summary: We don’t quit here, bestie! If you quit or lose motivation every time the scale stops moving, this episode is for you! Whether your weight loss has stalled or maybe your strength is not improving (or you’re not getting stronger), Diane is sharing exactly how she busted through her fat loss plateau with some tips, tricks, and strategies to help you do the same. You’ll learn if you’re focusing on the wrong things and what progress indicators you should pay attention to when you hit a

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15:19

#233 - Your Smartwatch is Making You Stupid

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/03/11

Summary: Join Diane for a short walk and talk as she shares why your trusty smartwatch might be making you stupid. Sure, it's great for keeping you in line and sticking to your goals, but let's not get too carried away. If you're falling short on steps or your heart rate isn't where it should be, Diane's got some wise advice on ditching the obsession with hitting those numbers and finding a healthier approach. Key Takeaways: 03:00 - When relying on your smartwatch becomes obsessive 06:00 -

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01:00:29

#232 - How to Reinvent Yourself

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/03/08

Summary: It’s never too late to reinvent yourself! This episode will inspire you to change your life and start living in your highest power. Diane and Amanda share their personal stories and top tips on what they did to transform into the best versions of themselves, how to embody who you want to be, and leave your old life behind! Key Takeaways: 02:10 - How to know if you’re ready to reinvent yourself 05:06 - This is why you’re life isn’t changing 06:23 - 2 ways to shift your identity 10:35

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43:49

#231 - Motivation Does NOT "Work" | How to Change...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/03/04

Summary: Ever feel like motivation just isn't cutting it for you? You're not alone! In this episode, Diane dives into why relying solely on motivation isn't the key to success, especially if you struggle with consistency or feel overwhelmed when life gets lifey. Instead, Diane explores the power of making good habits your default setting and shares some actionable steps to break old habits and create new ones that stick for the long haul. Key Takeaways: 00:47 - Why you shouldn’t rely on

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01:13:29

#230 - Boobies, Bodybuilding & Bullsh*t | March 2024

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/03/01

Summary: Diane and Amanda are back for their monthly catch up on Boobies, Bodybuilding, and Bullsh*t. In this episode, they’re sharing their progress with their body goals since the start of the New Year. They talk about what life is looking like lately, health issues they’re dealing with, and how they’ve been spending some extra time on self-care. Lastly, it wouldn’t be a Boss Bitch Radio episode without some actionable steps you can start incorporating into your health and fitness routine. Tune

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