Boss Bitch Radio w/IFBB Pro, Diane Flores
Episodes
#281 - Top 10 Mistakes Newbies Make in the Gym
20 Sep 2024
Contributed by Lukas
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 fi...
#280 - The Mindset You Need to Makes Fitness Easier
16 Sep 2024
Contributed by Lukas
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 to...
#279 - Cardio vs. Strength Training for Women Over 40
13 Sep 2024
Contributed by Lukas
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 overboa...
#278 - Are You Focusing on the Wrong Things?
09 Sep 2024
Contributed by Lukas
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 t...
#277 - 10 Brutal Booty Building Truths
23 Aug 2024
Contributed by Lukas
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 ...
#276 - Building Glutes Over 40
20 Aug 2024
Contributed by Lukas
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...
#275 - Get It Right, Get It Tight (Mindset Edition)
16 Aug 2024
Contributed by Lukas
Summary: Another minisode coming at you this week, bestie! Our third (and final) snippet from our "Becoming a Balanced Boss Bitch" workshop, also k...
#274 - Why Meal Plans Can't Cure Your Emotional Eating
12 Aug 2024
Contributed by Lukas
Summary: Get ready for some bite-size encouragement in this super short snippet from our "Coffee with Coaches" workshop. Venus Coach Denise and I a...
#273 - Becoming a Balanced Boss Bitch
09 Aug 2024
Contributed by Lukas
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. Joi...
#272 - Conquering Your Training
05 Aug 2024
Contributed by Lukas
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 ...
#271 - Rants & Chats: Why You're Getting Bulky
02 Aug 2024
Contributed by Lukas
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...
#270 - Don't Be Afraid to Lift Heavy Weights (Part 2)
29 Jul 2024
Contributed by Lukas
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 "bul...
#269 - Don't Be Afraid to Lift Heavy Weights (Part 1)
26 Jul 2024
Contributed by Lukas
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, espec...
#268 - 6 Macro Myths You Need to Stop Believing!
22 Jul 2024
Contributed by Lukas
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 y...
#267 - I Know You Need to Hear This Today
19 Jul 2024
Contributed by Lukas
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 yo...
#266 - Live Workshop: Get Stronger with Progressive Overload
16 Jul 2024
Contributed by Lukas
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 y...
#265 - Rants & Chats: How to Keep Your A$$ Accountable in the Gym
08 Jul 2024
Contributed by Lukas
Summary: It's easy to cancel on yourself when there's no one to hold you accountable. Whether it's finding a friend or hiring a coach, having an ac...
#264 - Rants & Chats: The Scale Isn't Everything
05 Jul 2024
Contributed by Lukas
Summary: Some people struggle to stick with their fitness routine because they're allowing the scale to determine their progress. Does this sound f...
#263 - Rants & Chats: It's Time for a Workout Plan
01 Jul 2024
Contributed by Lukas
Summary: Having a plan is key when you walk into the gym, especially if you want to change the shape of your body. In this minisode, I'm breaking d...
#262 - Rants & Chats: Your Gym Outfit Matters!!
28 Jun 2024
Contributed by Lukas
Summary: What you wear to the gym MATTERS because when you look good, you feel good! Stop waiting for your goal body besties, and celebrate the bod...
#261 - 5 Reasons You Can't Stay Motivated
24 Jun 2024
Contributed by Lukas
Summary: I recently went live in my Boss Bitch Besties Facebook Group to talk about the reasons why you're struggling with motivation. If you've be...
#260 - Feel Confident in Your Body with CEO of Angel Competition Bikinis Karah Jones
21 Jun 2024
Contributed by Lukas
Summary: I am so excited to speak with the incredible Karah Jones, CEO of Angel Competition Bikinis. In this episode, we talk about how she's empow...
#259 - Why You've Stopped Seeing Progress at the Gym
17 Jun 2024
Contributed by Lukas
Summary: Feeling stuck in your fitness journey? Whether you're new to working out or a seasoned pro, hitting a plateau can be frustrating. In this ...
#258 - Angel Competition Bikinis Fashion Show: Modeling, Prep, Grocery Haul & More!
14 Jun 2024
Contributed by Lukas
Summary: Do you suck at the grocery store? I got you, bestie! If you struggle with what food to buy, this episode is for you. I'm sharing what I'm ...
#257 - Supplements for Women Over 40
10 Jun 2024
Contributed by Lukas
Summary: Let's talk supplements for my baddies over 40! I posted a Q&A on Instagram and asked if any of you had questions about specific supplement...
#256 - Boobies, Bodybuilding, & Bullshit | June 2024
07 Jun 2024
Contributed by Lukas
Summary: We've lived like 18 lives in the last 30 days, so we're back with a fan fave! In this episode of Boobies, Bodybuilding, & Bullshit, Amanda...
#255 - Stop Adding Cardio to Your Workouts
03 Jun 2024
Contributed by Lukas
Summary: My hellbent mission is to reverse engineer the programming we've had in our brains from the 50s-80s where only men are in the weight room....
#254 - Rants & Chats: How to Beat Gym Anxiety
31 May 2024
Contributed by Lukas
Summary: Sometimes you will get a fitness program from a coach or buy a program online, and you won't have certain equipment or attachments and tha...
#253 - Rants & Chats: When Your Workouts Feel "Easy"
27 May 2024
Contributed by Lukas
Summary: If your workouts feel too easy, it's time to auto-regulate the intensity besties!! You can adjust your workout as needed but challenge you...
#252 - Live Coaching Call: The Goddess Body Project
24 May 2024
Contributed by Lukas
Summary: Today's episode is a snippet of a live coaching call that I do every single week with the members of my 12-week signature course, the Godd...
#251 - The Reality of Becoming a Bodybuilder | Interview by Tina Haupert, FDN-P
20 May 2024
Contributed by Lukas
Summary: I recently was a guest on the health and fitness podcast, Carrots N Cake hosted by Tina Haupert where I spoke about my personal fitness a...
#250 - Common Mistakes When Dining Out
17 May 2024
Contributed by Lukas
Summary: In this episode, we're diving into the art of dining out without turning your meal into a total shit show. From savvy swap-outs to elevate...
#249 - The SCULPT Formula
13 May 2024
Contributed by Lukas
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 go...
#248 - Rants & Chats: Follow Your Workout Plan
10 May 2024
Contributed by Lukas
Summary: This is your friendly reminder to follow your workout plan, besties!! As coaches, when we design programs in general, we design them strat...
#247 - Boobies, Bodybuilding & Bullshit | May 2024
06 May 2024
Contributed by Lukas
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, ...
#246 - Rants & Chats: What Really Drives Fat Loss
03 May 2024
Contributed by Lukas
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. Con...
#245 - Glute Mistakes You're Probably Making
30 Apr 2024
Contributed by Lukas
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...
#244 - Rants & Chats: The Easiest Way to Take Progress Photos
26 Apr 2024
Contributed by Lukas
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...
#243 - Reasons Why Women Fail at Workout Plans
22 Apr 2024
Contributed by Lukas
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...
#242 - Rants & Chats: Protein Recap
19 Apr 2024
Contributed by Lukas
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 i...
#241 - How to Nurture Healthy Habits in Your Children
15 Apr 2024
Contributed by Lukas
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 th...
#240 - Good Carbs vs. Bad Carbs: What You Need to Know
12 Apr 2024
Contributed by Lukas
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 d...
#239 - Boobies, Bodybuilding & Bullshit | April 2024
08 Apr 2024
Contributed by Lukas
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 conver...
#238 - How This Mom of 5 Makes Time for the Gym with Jenn Hall
05 Apr 2024
Contributed by Lukas
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 he...
#237 - Build Lean Muscle Without Getting Bulky
01 Apr 2024
Contributed by Lukas
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 sti...
#236 - Is It Impossible to Get Lean After 40?
29 Mar 2024
Contributed by Lukas
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, o...
#235 - 10 Reasons You Can't Stick to Your Fitness Routine & What to Do Instead
25 Mar 2024
Contributed by Lukas
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...
#234 - How To Break Through A Fat Loss Plateau (DO THIS)
22 Mar 2024
Contributed by Lukas
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...
#233 - Your Smartwatch is Making You Stupid
11 Mar 2024
Contributed by Lukas
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...
#232 - How to Reinvent Yourself
08 Mar 2024
Contributed by Lukas
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 ...
#231 - Motivation Does NOT "Work" | How to Change Your Life
04 Mar 2024
Contributed by Lukas
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 motivat...
#230 - Boobies, Bodybuilding & Bullsh*t | March 2024
01 Mar 2024
Contributed by Lukas
Summary: Diane and Amanda are back for their monthly catch up on Boobies, Bodybuilding, and Bullsh*t. In this episode, they're sharing their progre...
#229 - Monday Motivation - Let's Talk Money!
26 Feb 2024
Contributed by Lukas
Summary: This week's episode is a bit different. We're talking money! From one girlfriend to another, Diane is sharing vulnerable stories to inspir...
#228 - Hidden Calories You Don't Know You're Eating
23 Feb 2024
Contributed by Lukas
Summary: Do you feel like you're doing the things, you're exercising regularly and eating healthy but you're not seeing results? This episode will ...
#227 - Monday Motivation: How to Quickly Get Out of a Rut
20 Feb 2024
Contributed by Lukas
Summary: Do you ever get caught up in what you haven't accomplished yet? Well, this episode is your remedy, boss b*tch bestie! Diane is sharing how...
#226 - My Top 10 WORST Exercises (Maybe Avoid These)
16 Feb 2024
Contributed by Lukas
Summary: If you're wanting to change the shape of your body and build muscle, these are the exercises you should NOT be doing. Your favorite duo is...
#225 - Sexy + Confident Tips No Matter What Your Shape or Size with Dr. Nicole Marcione
12 Feb 2024
Contributed by Lukas
Summary: Valentine's Day is around the corner and today's episode goes beyond the sexy and confident tips you might be thinking. We're talking all ...
#224 - Why You're Not Losing Fat (4 HIDDEN Mistakes You Don't Realize You're Making)
09 Feb 2024
Contributed by Lukas
Summary: If you're feeling stuck or at a plateau in your fitness journey, then it's time to uncover what may be holding you back! In today's episod...
#223 - Monday Motivation: When You're Not Seeing Results
05 Feb 2024
Contributed by Lukas
Summary: Rome wasn't built in a day, bestie! So why be upset that you're not seeing results fast enough? Today's episode, with your favorite coache...
#222 - How Much Protein Do You Really Need?
02 Feb 2024
Contributed by Lukas
Summary: If you struggle to find out how much protein you actually need, this episode is for you! With all the formulas and conflicting advice out ...
#221 - Monday Motivation: Cut the Excuses
29 Jan 2024
Contributed by Lukas
Summary: Back at it with another Motivational Monday. You're being dramatic! Diane and Amanda are sharing some common excuses they hear when it com...
#220 - Boobies, Bodybuilding, & Bullsh*t | January 2024
26 Jan 2024
Contributed by Lukas
Summary: New year, new goals! Your favorite duo, Diane and Amanda, talk about what they have planned in this January edition of Boobies, Bodybuildi...
#219 - Monday Motivation: How to Make Time for the Gym When You're "Too Busy"
22 Jan 2024
Contributed by Lukas
Summary: Diane and Amanda are giving you some Monday Motivation on why you're not "too busy" to get your a** in the gym! Whether you've been strugg...
#218 - How to Tackle Emotional Eating with Meredith Ries
19 Jan 2024
Contributed by Lukas
Summary: If you struggle with emotional eating, binging, or feeling like you're being controlled by food, today's episode is for you! Today's guest...
#217 - Why Your Hormones Might Be the Reason You Can't Lose Body Fat
15 Jan 2024
Contributed by Lukas
Summary: The work that naturopathic doctors do go beyond what you're used to with traditional health care. In today's episode, Diane sits down with...
#216 - Motivation S.O.S: Strategies for Emergencies
12 Jan 2024
Contributed by Lukas
Summary: In today's episode, Diane gets vulnerable as she shares her recent challenges and life updates over the last 3 months. In true boss bitch ...
#215 - How to Navigate Menopause and Transform Your Body with Laura Heikkila
08 Jan 2024
Contributed by Lukas
Summary: In this episode, Diane is joined by 55-year-old holistic health practitioner, menopause specialist and fitness and nutrition coach, Laura ...
#214 - Why Your New Year's Resolution is Going to Fail
08 Jan 2024
Contributed by Lukas
Summary: Don't let 2024 be another year where your New Year Resolutions fail. Diane and Amanda are sharing reasons why it happens for most people, ...
#213 - My Current Supplement Routine
01 Jan 2024
Contributed by Lukas
Summary: Today's episode is a highly requested one - what Diane's current supplement routine looks like. From what she's using and not using to why...
#212 - Best of 2023: After Dark Edition
29 Dec 2023
Contributed by Lukas
Summary: The New Year is right around the corner so we're saying goodbye to 2023 with another compilation of the top 5 most downloaded After Dark e...
#211 - Best of 2023: Competition Edition
25 Dec 2023
Contributed by Lukas
Summary: It's the end of 2023 boss bitch besties! We're wrapping up the year with the top 5 most downloaded episodes of 2023 in and around bodybuil...
#210 - Golden Gains: Thriving at 71 with Renee Landers
22 Dec 2023
Contributed by Lukas
Summary: In this episode, Diane is diving into an incredible journey that proves age is just a number. Today's guest is a powerhouse! Renee Landers...
#209 - Where Should You Take Your Fitness Journey - Cutting or Growing?
18 Dec 2023
Contributed by Lukas
Summary: There's a lot of conflicting advice out there when it comes to cutting calories, dieting, and building muscle. So, Diane and Amanda are br...
#208 - Why Your Body Is Not Changing with Erica Wyrick
15 Dec 2023
Contributed by Lukas
Summary: From cardio queen to weightlifting muscle mommy, Venus Coach Erica Wyrick is today's guest! Now, an NPC Bikini competitor, the mom of 5 an...
#207 - Setting New Year's Resolutions & Big Goals for 2024 with Danielle Means
11 Dec 2023
Contributed by Lukas
Summary: Coming at you with another awesome guest, one of Diane's very own lifestyle clients, Danielle Means. They talk about the reality of underg...
#206 - Fit Girls Gift Guide
08 Dec 2023
Contributed by Lukas
Summary: In today's solo episode, Diane is sharing all kinds of gift ideas to get your fit girl on! Whether it's for yourself or a fellow fit frien...
#205 - Mom of 3 to Bikini Competitor with Stephanie Hayes
04 Dec 2023
Contributed by Lukas
Summary: We love a client transformation journey! Diane sits down with her current client at Venus, Stephanie Hayes, to talk about how her fitness ...
#204 - How to Build a Goddess Body
01 Dec 2023
Contributed by Lukas
Summary: What does it take to build a goddess body? We're glad you asked. Diane and Amanda are breaking down exactly what you need if you're lookin...
#203 - Are You Ready to Start a Transformation Program?
27 Nov 2023
Contributed by Lukas
Summary: Diane isn't holding back as she reveals why most people fail when they start a transformation program. This episode is packed with helpful...
#202 - Body Positivity & Self-Love
24 Nov 2023
Contributed by Lukas
Summary: Body positivity and self-love can get lost in the sauce with all the hyperfocused body changes in your fitness journey. Today's episode is...
#201 - Boobies, Bodybuilding & Bullsh*t
20 Nov 2023
Contributed by Lukas
Summary: In today's episode, Diane and Amanda are coming at you live (sort of). They recently filmed an Instagram live answering some FAQs, sharing...
#200 - After Dark: How to Ask For What You Want in the Bedroom Feat. Whitni Miller
17 Nov 2023
Contributed by Lukas
Summary: Today's episode is fun and spicy! Diane chats with Pleasure Coach and Sex Educator, Whitni Miller, to talk all about how to have fun in th...
#199 - How to Pick Your Suit as a Female Bodybuilder
13 Nov 2023
Contributed by Lukas
Summary: You spend your money on training, supplements, dieting, and prep but we can't have you skimping out on your suit. In this episode, Diane a...
#198 - The Goddess Unleashed: A 12-Week Fitness Transformation with Vanessa Zamora
10 Nov 2023
Contributed by Lukas
Summary: Are you ready to feel inspired? Diane sits down with her very own client, Vanessa Zamora, to talk about her journey with the 12-week trans...
#197 - After Dark: Building Body Confidence & Dating in Your 40s | Interview by Yolanda Russell
06 Nov 2023
Contributed by Lukas
Summary: Hey besties! Coming at you with another After Dark episode and this one is all about dating in your 40s. Diane was recently a guest on Yol...
#196 - After Dark: Helping Women with Their Sexual Health feat. Dr. Nicole Marcione
03 Nov 2023
Contributed by Lukas
Summary: This After Dark episode is all kinds of juicy! Diane sits down with Dr. Nicole Marcione to talk about sensuality, desire, kink, self-pleas...
#195 - Tricks & Treats to Curb the Candy Cravings: Halloween Edition
30 Oct 2023
Contributed by Lukas
Summary: It's Halloween time, besties! The candy season is here and while yes, you can indulge in the sweets, there needs to be a healthy balance. ...
#194 - The Pros & Cons of Volume Eating
27 Oct 2023
Contributed by Lukas
Summary: In this episode, Diane and Amanda talk all about volume eating. It's when people are trying to keep their calories low, so they fill thems...
#193 - Full-Body Workouts: The Good, the Bad, and the Ugly Truth
23 Oct 2023
Contributed by Lukas
Summary: In this episode, Diane is joined by Venus Fitness Coach Alysha to talk all about the pros and cons of full-body training. Depending on you...
#192 - After Dark: Embracing Your Steamy Desires in Dating & Relationships with Yolanda Russell
20 Oct 2023
Contributed by Lukas
Summary: In this After Dark episode, Diane chats with dating and relationship coach, Yolanda Russell. Nothing is off limits as they talk about thei...
#191 - Tips for Better Sleep
16 Oct 2023
Contributed by Lukas
Summary: Good quality sleep is imperative for functioning as a human. So if you're waking up exhausted or maybe you think sleep is not important, y...
#190 - Muscle Building Myths & Fat Loss Misconceptions
13 Oct 2023
Contributed by Lukas
Summary: Diane and Amanda are myth-busters today! As an IFBB Pro, competition coach, athlete and personal trainer combined, they're busting the mos...
#189 - Best Protein Snacks to Add in Your Diet
09 Oct 2023
Contributed by Lukas
Summary: It's easy to overconsume empty calories with your favorite snacks, but as a result, you end up stuck in your fitness and nutrition goals. ...
#188 - Why You Need to Start Training Now to Compete Next Year
06 Oct 2023
Contributed by Lukas
Summary: If you've been putting off training or you're on the fence about competing in a bodybuilding competition, today's the day to get started, ...
#187 - Mindset Mastery: 5 Easy Tips to Level Up Your Fitness Game
02 Oct 2023
Contributed by Lukas
Summary: If you're struggling with motivation or want to take your fitness game to the next level, this episode is for you. Diane is dropping her 5...
#186 - Healthier Choices, Happier Mom: A Fitness Success Story
29 Sep 2023
Contributed by Lukas
Summary: This episode is all about transformation and body positivity. Diane and Venus Coach, Alysha, bring on cardio queen to weightlifting goddes...
#185 - Bodybuilding in Your 50s and Beyond
25 Sep 2023
Contributed by Lukas
Summary: In this episode, Diane brings back one of her Bikini athletes and good friend, Tina Bauer. As a mature athlete in her 50s, Tina reminds yo...
#184 - How to Build a Pro Physique with Paul Revelia
22 Sep 2023
Contributed by Lukas
Summary: In this episode, we're talking competition prep. Bikini coach, Paul Revelia from Pro Physique, joins Diane as he talks about his experienc...
#183 - Mindset Mastery Monday: The Power of a Growth Mindset vs. Fear of Failure
18 Sep 2023
Contributed by Lukas
Summary: In this episode, Diane dives headfirst into the world of cultivating a growth mindset. She defines what that means exactly, and serves up ...
#182 - The Journey to IFBB Pro Status in Bodybuilding | Interview by Dr. Sarah Zaldivar
15 Sep 2023
Contributed by Lukas
*Trigger warning - this conversation briefly discusses disordered eating. Summary: In this episode, the spotlight is on Diane as she's interview...