Coming out of a bodybuilding show can seriously mess with your head - and no one really prepares you for that part.

If you've ever dealt with post show blues, rebound eating, loud food noise, or felt like your brain was still stuck in peak week even though the show is over, this episode is for you!

I'm Diane - retired IFBB pro and longtime competitor coach and in this episode of Boss Bitch Radio, I'm breaking down what actually happens after a bodybuilding prep. Not just physically, but mentally and emotionally.

Most post-show plans focus on reverse macros, training, and cardio. What they miss is the identity crash, the control spiral, and the mental health fallout that so many women experience once the structure of prep disappears.

If this hits home and you're ready to unwind prep brain and calm the food noise, you'll find a link in the show notes to book a clarity call and see if one-on-one coaching makes sense for you.

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

Key Takeaways:

00:32 Who I Am and Why I Care About This

01:52 The Bodybuilding Identity Crash

04:16 The Mental Health Piece Coaches Ignore

07:12 Prep Brain and Why It Doesn't Shut Off

10:01 Rethinking Training After the Show

11:23 Rebuilding Trust With Food

15:46 Why Meal Rhythm Matters Post Show

18:20 Hunger Hormones, Food Noise, and Emotional Eating

20:16 Final Thoughts on Post-Show Recovery

Links Mentioned:

Let's cut through the noise - book your Reset Clarity Call here: https://www.bossbitchradio.com/book-a-free-call

Connect with Diane:

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:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

Ever wondered what actually happens at a healing retreat?

In this episode of Boss Bitch Radio, I'm sharing my real, unfiltered experience attending a small, intimate women's healing retreat - the kind that isn't rushed, isn't performative, and goes way deeper than journaling and yoga poses.

I talk about why I chose a retreat focused on healing the heart, what it felt like being in such a small group (only five women), and why that intimacy completely changed the experience for me. We get into nervous system regulation, breathwork, silence, somatic healing, and what happens when you finally give yourself the space to slow down and actually feel.

And yes - this experience directly inspired me to create my own small, intimate retreat for women, so if you've been DMing me asking to be on the list, make sure you're on the newsletter 👀 Spots will be limited!

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

#HealingRetreat #WomensRetreat #HealingJourney

Key Takeaways:

00:27 Welcome to Boss Bitch Radio

01:51 Why I went on this retreat + what I was looking for

02:39 When the healing really started

11:38 Day two hit different (deep emotions + breakthroughs)

22:24 Inner child work, future self, and big realizations

28:09 Letting go + what finally shifted

36:32 Final thoughts, lessons, and takeaways

Links Mentioned:

Listen to this episode where I sit down with Lana & Mark Royce of BlissTopia Retreats - https://bossbitchradio.libsyn.com/what-no-one-tells-you-about-real-retreats

Connect with Diane:

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:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements

What if your next reset wasn't another plan… another strategy… or another thing to fix yourself?

What if it was a place where you could finally stop performing and actually do the deep work?

In this episode of Boss Bitch Radio, I'm sitting down with Lana and Mark Royce, the husband-and-wife duo behind BlissTopia Retreats in Arizona and this conversation is special. I recently attended their Heal Your Heart retreat, and honestly… it rocked me in the best way!

This isn't one of those fluffy retreats where you relax for a weekend and come home unchanged. BlissTopia is intimate, grounded, and designed for real healing - nervous system regulation, breathwork, embodiment, and genuine human connection.

Lana brings decades of experience as a psychotherapist, yoga teacher, former doula, and healer trained in hypnotherapy, reiki, meditation, and sound healing. Mark brings a grounded, no-BS approach through breathwork, movement, and embodiment that gets you out of your head and back into your body!

Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter

#HealingRetreat #NervousSystemHealing #Breathwork

Key Takeaways:

00:00 Kicking things off + setting the vibe

01:28 Meet Lana & Mark - the humans behind BlissTopia

03:08 What actually makes BlissTopia retreats different

04:12 Going deep: the Heal Your Heart retreat

04:50 Why the New Year's retreat hits differently

08:35 Upcoming retreats + who they're really for

13:51 Why small, intimate retreats matter so much

15:31 The "rules" that create safety and real healing

22:19 How retreats shift based on who shows up

29:31 Movement, sound, and getting out of your head

31:07 What breathwork unlocks (emotionally + physically)

31:52 Why retreats can be truly life-changing

34:22 Journaling as part of the healing process

35:21 Integration, rest, and actually taking care of yourself

37:02 A deeper dive into breathwork

46:13 Mark's men's retreat: A Warrior & a Gentleman

55:32 Final thoughts, reflections, and encouragement

Links Mentioned:

Feeling the pull for something deeper? Learn more + view upcoming BlissTopia Retreats:
https://www.blisstopiaretreats.com/

Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching

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Connect with Diane:

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:

Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint

Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide

Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program

Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide

My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements