Are you prepping for a show or planning your comeback season? What if the difference between winning and wasting your time was strategy?

Michelle MacDonald welcomes elite coach and two-time world champion Jean Jacques (JJ) Barrett. Known for shaping champions across divisions and federations, JJ brings a wealth of experience in women’s health and fitness. The conversation dives deep into the most misunderstood phases of physique prep for women: choosing your show strategically, maximizing your improvement season, and avoiding peak week mistakes. JJ shares expert insights on how to build a competitive physique with a healthy and sustainable fitness mindset. Whether you’re stepping on stage soon or mapping out your next season, this episode delivers game-changing advice every female athlete should hear.

Favorite Moments

• 5:09 How to Strategically Choose the Right Competition for Your Physique
• 10:54 When to Postpone Your Show—and Why It Might Save Your Season
• 24:42 The Biggest Mistake Women Make During Improvement Season
• 1:11:20 Why Competing Is About More Than Just Winning a Trophy

"Create urgency in your improvement season because that's the work that actually builds your next stage body."– Jean Jacques Barrett

GUEST: JEAN JACQUES BARRETT, EXPERT COACH | ISSA STRENGTH AND CONDITIONING SPECIALIST | 5X PRO FITNESS MODEL CHAMPION

Instagram | Talum Strength Club | Facebook | FMG Show Registration | Tickets to FMG Mexico

Full Guest Bio:
Jean Jacques Barrett is a top-tier physique coach, two-time world champion, and seven-time titleholder known for his precision-based coaching and transformative results. With over a decade of experience shaping elite-level athletes across divisions and federations, JJ specializes in strategic physique development with a deep understanding of female physiology. He co-leads Tulum Strength Club and is a key promoter with FMG Mexico, where he continues to elevate the standard for women’s health and fitness on and off the stage. JJ is respected for his disciplined approach, athlete-first mindset, and commitment to coaching with clarity, purpose, and impact.

CONNECT WITH MICHELLE

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Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW

What does it truly take to step on stage as a female bodybuilder? Hint: it’s not just muscle.

Michelle MacDonald sits down with Loz Vickers, a natural bodybuilding phenom and a grounded voice in the women's fitness space. Together, they unpack what it really means to train hard, build muscle, and create a healthy, resilient mindset as a woman in fitness. Loz shares her raw experiences with body image struggles, recovering from disordered eating, and transforming into a figure competitor who thrives in the off-season. They also explore the mental discipline required for long-term personal growth, the hidden truths of prep life, and how strength training empowers women at any age. Whether you're a seasoned competitor or a woman seeking to redefine strength in midlife, this episode offers real talk, tactical tips, and transformational takeaways. Favorite Moments:

Favorite Moments

• 1:57 When Are You Really Ready for a Bodybuilding Contest?
• 7:48 Why Mindset Outranks Genetics in Women’s Bodybuilding Success
• 20:54 How the Off-Season Builds Muscle and Mental Strength
• 43:21 Strength Training as a Tool for Self-Belief and Confidence

"The physique is just a physical representation of the mindset you've built." – Loz Vickers

GUEST: LOZ VICKERS, ONLINE COACH & NATURAL BODYBUILDER

LVFIT Website | 1-1 LVFIT Coaching | Instagram | YouTube | Podcast | Natural Bodybuilding Worldwide | TikTok

Full Guest Bio:
Loz Vickers is a natural bodybuilding athlete and coach dedicated to helping women find strength in every stage of life. As head coach of Team LVFit, she’s known for her down-to-earth, evidence-based approach that fuses performance training with mindset development.

Her own path from body-image struggles to competitive success shaped her belief that fitness is about far more than appearance—it’s about discipline, confidence, and respect for your body. Loz now channels that philosophy into coaching women to lift with purpose, build lasting resilience, and feel powerful inside and outside the gym.

CONNECT WITH MICHELLE

Website | Instagram | YouTube | Facebook | X

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

• Website
• Appl

What if your sleepless nights weren’t just a part of aging but the silent accelerator of it?

Michelle MacDonald welcomes Dr. Woganee Filate, physician, sleep researcher, and women's health advocate, to tackle one of the most overlooked pillars in women’s health: sleep. Dr. Filate unpacks why women experience a unique midlife sleep crisis, what’s really behind it from biology to social dynamics and how to reclaim restorative rest. They discuss evidence-based strategies for improving sleep during menopause, how sleep impacts everything from metabolism to emotional regulation, and why a healthy sleep routine is foundational for personal growth, a healthy mindset, and long-term fitness. Whether you're in perimenopause or just struggling to rest, this episode is a must-listen.

Favorite Moments:

• 1:35 Why Sleep Is the Most Overlooked Pillar in Women’s Health
• 7:05 The Hidden Link Between Sleep Loss and Long-Term Health span
• 13:18 Why Sleep Problems in Women Are Dismissed and Misunderstood
• 29:38 One Year on CPAP: A Personal Sleep Apnea Recovery Story

“Sleep is the land of infinite second chances—if tonight was bad, tomorrow’s a fresh start.” — Dr. Woganee Filate

GUEST: DR. WOGANEE FILATE BHSC, MD, FRCP©, CO-FOUNDER LUME WOMEN + HEALTH

Website | LinkedIn | Instagram | Newsletter

Full Guest Bio:
Dr. Woganee Filate is a passionate and dedicated adult respirologist and sleep medicine physician committed to providing comprehensive, evidence-based and patient-centered care. She has a wealth of experience in diagnosing and managing respiratory and sleep disorders. Her interests include educating patients on the changes in sleep during the menopause transition and what can be done to optimize sleep during this key life stage. In addition to her medical degree, Dr. Filate holds a Master of Health Science, with a focus on Community Health & Epidemiology, from the University of Toronto.

CONNECT WITH MICHELLE

Website | Instagram | YouTube | Facebook | X

Full Michelle Bio:
Michelle MacDonald is the creator of the FITNESS MODEL BLUEPRINT™ and host of the Stronger By Design™ podcast. Known globally for her transformation programs, Michelle empowers women to redefine aging through evidence-based strength training, nutrition, and mindset practices. Since 2012, she has coached thousands of women online, leveraging her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. She co-founded Tulum Strength Club and established The Wonder Women (TWW), inspiring countless transformations including her mother, Joan MacDonald (Train With Joan™). Michelle continues to lead the charge in women's fitness, launching the Stronger by Design™ fitness app in fall 2024.

Where to Watch/Listen:

• Website
• Apple Podcasts
• Spotify
• YouTube

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