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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

47:35

#285 - Brutally Honest Advice for Women in Their 30 &...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/10/21

In this new episode of Boss Bitch Radio, I share my journey from being a broke, single mom on government assistance to building a thriving fitness empire. I’m serving up raw, no-nonsense advice on how to own your life and embrace transformation! I dive into key mindset shifts, the importance of discipline over fleeting motivation, and the power of consistency. If you’re ready to push past discomfort and take control of your future, this episode is a must-listen! Spoiler alert: it wasn’t easy, but if

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45:48

#284 - Is Fasting Ruining Your Hormones? Dr. Sims &...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/10/08

All right, b*tches! Curious about how to do intermittent fasting for weight loss? Today, we're breaking it down for beginners! Join me as I share my journey with intermittent fasting, the unique hormonal impacts for women, and insights from experts like Dr. Andrew Huberman and Dr. Stacy Sims. If traditional fasting methods haven’t worked for you, this episode is packed with practical tips and common misconceptions. We’ll explore how to effectively implement intermittent fasting for weight loss and

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01:11:33

#283 - Getting Real: Fat Loss, Fitness, and the Vegas...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/09/30

In this episode, we dive into the nitty-gritty of fat loss and fitness as I chat with my bestie, Coach Glitter! We’re gearing up for the Angel Competition Bikini Fashion Show, and trust us, it’s not all about hardcore tactics. We’ll share our current fat loss journeys, how we stay consistent with training and diet, and why our approach might surprise you. Plus, I spill some insider tips about living in Las Vegas and what to do (and skip) when you visit! Whether you're a seasoned competitor or just

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44:20

#282 - Strong And Sculpted: Your Muscle Building and...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/09/23

Summary: If you’re struggling with results in your weight training, muscle building, or fat loss, this episode is for you! Every month, I host a Coffee with Coaches Workshop that gives our members the chance to work with expert coaches and learn some new things. This month was all about getting strong and sculpted for women over 40. Coach Denise joins me as we dispel some common myths and what you need to be a healthy bitch overall. Key Takeaways: 04:18 - 3 myths we hear all the time 08:16 -

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29:39

#281 - Top 10 Mistakes Newbies Make in the Gym

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/09/20

Summary: Everybody was a beginner at one point in their fitness journey but I want you to get your ass in the gym and do the movements right the first time–without injury! You don’t need to be a pro before you start, you just need to start. I’m covering 10 mistakes newbies make, how to let go of the calorie-burn obsession, why strength training over cardio is always a good idea and much more! Key Takeaways: (00:53) - #1 mistake newbies make before they ever step foot in the gym (03:06) - The

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01:10:19

#280 - The Mindset You Need to Makes Fitness Easier

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/09/16

Summary: Sometimes we just need a little reminder that we’re a bad bitch! That’s why in today’s episode, I’m sharing my top tips that keep me on top of my game and make getting fit easier. It’s all mindset, baby! It wouldn’t be a boss bitch episode if I’m not giving you some tough love, so let’s get your mindset in order and crush your fitness goals! Key Takeaways: (05:39) - The boot in your a$$ that you need if you struggle with consistency (10:08) - Changes I’ve made in my life to set

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30:51

#279 - Cardio vs. Strength Training for Women Over 40

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/09/13

Summary: If you’re over 40 and all about cardio instead of strength training, we need to talk! In this episode, we’re diving into why going overboard on cardio could be slowing down your strength gains—and how to find a better balance. You really can have the best of both! I’ll also share some fun alternative exercises to help you keep your cardio in check while staying focused on building strength. And don’t miss the end, where I’ll drop a surprising fact about cardio that most people have no

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40:59

#278 - Are You Focusing on the Wrong Things?

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/09/09

Summary: In this episode, I'm chatting with you about the mistakes we all make on our fitness journeys—like thinking cardio is the magic ticket to a dream body or that sweating buckets equals a killer workout. Spoiler alert: it doesn’t. I dive into why strength training, especially with a structured program, is where the real magic happens. Plus, we talk about how essential it is to fuel your body right (hello, protein!) and why constantly dieting is not the move. Key Takeaways: (01:51) - Why

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34:50

#277 - 10 Brutal Booty Building Truths

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/08/23

Summary: We’re getting real about building that booty! This episode breaks down the 10 key things you absolutely need to know if you want to shape your lower body. No fluff, just the must-know stuff for growing those glutes. Whether you're a gym newbie or a seasoned lifter, these tips will help you get the results you’re after—without wasting your time. Let's get into it! Key Takeaways: (02:48) - Why you need to be training your lower body more than one time per week (03:58) - Number of sets

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45:09

#276 - Building Glutes Over 40

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/08/20

Summary: If you're over 40 and on a mission to get those glutes popping, this one’s for you, bestie!! In this first episode of my new series, Booty Building Breakthroughs, I’m diving into why focusing on your glutes is key as you age, what changes to keep in mind, and, of course, I'm dropping some practical tips to help you get that peachy perfection. Tune in and let's get those glutes growing! Key Takeaways: (02:39) - My agenda for you with this podcast episode (03:32) - The 3 muscles that

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16:10

#275 - Get It Right, Get It Tight (Mindset Edition)

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/08/16

Summary: Another minisode coming at you this week, bestie! Our third (and final) snippet from our "Becoming a Balanced Boss Bitch" workshop, also known as the Coffee with Coaches workshop, from last month. I dive into the mindset needed to navigate social situations and talk about being gentle and realistic with yourself when starting a program. Most importantly, we emphasize the power of your inner circle!! Key Takeaways: (02:04) - Empowering yourself in a social situation (02:57) - All or

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15:09

#274 - Why Meal Plans Can't Cure Your Emotional Eating

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/08/12

Summary: Get ready for some bite-size encouragement in this super short snippet from our “Coffee with Coaches” workshop. Venus Coach Denise and I are talking about emotional eating and the guilt around your health and fitness journey. We share what may be causing you to emotionally eat, why a meal plan won’t fix it, and how to get real about your triggers! Key Takeaways: (01:58) - Why it’s important to address the issues happening in your external environment (03:44) - How to get to the root

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20:19

#273 - Becoming a Balanced Boss Bitch

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/08/09

Summary: In today's episode, we're sharing a special snippet from last month's "Coffee with Coaches," a workshop hosted by Coach Denise and me. Join us for real coaching and education as we discuss the all-or-nothing mentality, the reality of weekend eating, and the pitfalls of bro-style meal plan diets. We’ll dive into why these approaches can backfire and why we recommend steering clear of them. Key Takeaways: (03:18) - The problem with the all-or-nothing mentality & solutions to fix it

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25:49

#272 - Conquering Your Training

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/08/05

Summary: We're kicking off a new series where I'll dive into all things training every week! I get tons of questions about this, so I figured it's high time we tackle it head-on. Today, we're focusing on those of you who feel a bit lost in the gym—like you're showing up but not sure why. Let's talk about getting clear on your bigger goals and understanding why you're hitting the gym in the first place. It's all about having a solid game plan! Key Takeaways: (02:19) - The questions I cover in

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08:39

#271 - Rants & Chats: Why You're Getting Bulky

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/08/02

Summary: In this minisode of Rants & Chats, we’re diving into body changes and why you’re getting bulky! I share some reasons that might be causing it, but one thing’s for sure: you gotta get serious with your nutrition! It can be disheartening when progress feels slow, but remember, time will pass anyway, so be patient and results will come. Don’t give up on your potential besties! Resources Mentioned: Episode 268 - 6 Macro Myths You Need to Stop Believing! Connect with Diane: Website:

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15:59

#270 - Don't Be Afraid to Lift Heavy Weights (Part 2)

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/07/29

Summary: This is part two of our series, so catch the first episode if you missed it! Today, I'm busting the myth that you can build "lean" or "bulky" muscle—you’re either building, losing, or maintaining. I'll share a time when we had to dial back weight training for a client prepping for a competition. Plus, we’ll chat about why you might need to target specific body parts and why the idea that women should lift less just won’t go away. Key Takeaways: (00:39) - 2 common myths when building

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28:49

#269 - Don't Be Afraid to Lift Heavy Weights (Part 1)

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/07/26

Summary: Y’all know I love busting myths, and today I'm tackling some big ones! A lot of what I do is educating women on how our bodies work, especially for my baddies over 40. Our bodies are unique, not just smaller versions of men's bodies, so our training should reflect that!! Without proper training and nutrition, you might look bulky or puffier rather than lean and muscular, but you’re not going to leave the gym ripped to shreds (unless you want to be!). This episode is the first of a

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49:00

#268 - 6 Macro Myths You Need to Stop Believing!

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/07/22

Summary: After tracking macros for many years and understanding the emotional toll that eating can have on your mind and body, my goal is to help you gain more autonomy over what you eat. Contrary to popular belief, you DO NOT have to track every morsel or diligently obsess about things to maintain a healthy lifestyle. In today’s episode, I debunk six common myths about macros and macro tracking, how to build awareness around what you’re eating, and fit it into your unique situation. Key

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07:30

#267 - I Know You Need to Hear This Today

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/07/19

Summary: This one’s for my boss bitch besties!! While you're on your hot girl walk, dedicate this time to thinking about ways to solve a problem you have with someone in your life. I've invested a lot into reworking old childhood patterns and embracing those uncomfortable but necessary conversations. Your life is precious and short, and whether it's about health or fat loss, unresolved issues will show up in your body. So, here’s a small dose of encouragement: you got this! Connect with Diane:

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56:59

#266 - Live Workshop: Get Stronger with Progressive...

Boss Bitch Radio w/IFBB Pro, Diane Flores ·

2024/07/16

Summary: In this episode, Coach Denise (from Venus Fitness Studio) and I dive into the concept of progressive overload and how to use it to reach your body’s fullest potential. We'll explore how progressive overload can keep your workouts exciting and effective, ensuring you don’t get bored while still reaping all the benefits of your training program. If you’re not incorporating progressive overload, you're missing out on building strength besties!! It’s a crucial part of any fitness regimen

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