Episodes

2d ago

In this episode Danika and AnnMarie Lawrence have an honest conversation about how their approach to health, nutrition, and self-care has evolved as they have moved through different seasons of life, especially parenthood. They explore what it means to nourish both themsleves and their families without perfection, how priorities shift when performance gives way to presence, and why health should be adaptable rather than rigid.

5d ago

In this episode, our hosts explore the common roadblocks holding athletes back in their improvement season. From training intensity to accountability and beyond, they discuss what truly moves the needle—plus the traits their top-performing athletes consistently bring to the table.

Dec 8

In this episode, Paul, Lexie and Evan answer some prep related questions asked by YOU guys. Questions stemming from "how to find longevity in the sport of bodybuilding" to "what to do if you gain 20lbs post show" are answered by our hosts.Enjoy this variety-packed episode filled with valuable insights across a wide range of topics!

Dec 4

In this special episode, Paul sits down with coach Matt, who is based in South Africa, to talk about contest prep mistakes. Paul and Matt briefly discuss Paul's potential return to stage with Matt's guidance while breaking down some common mistakes made from competitors before, during and after a contest prep.

Dec 1

In this episode, the hosts explore the reality of natural bodybuilding in today's NPC/IFBB world. They kick things off with a recap of the Ben Weider show from this past week, where the team secured two pro cards in Fit Model, then break down why this event saw record participation. They also dive into the banned substance list and the ongoing conversation around what truly defines a natural athlete.

Nov 24

Let's chat about what it means to ACT like a PRO before becoming a PRO. In this episode, our prep hosts chat all about what they think it means to act like a PRO. They break down some common themes/character traits amongst some of their most successful athletes and share some of their own thoughts on how one can act like a pro before becoming a pro.

Nov 20

Join Coaches Sarah, Ben, and Priscila as they dive into the ultimate fitness gift guide for the holiday season. From practical workout gear to thoughtful wellness gifts, discover the perfect presents to inspire and support your loved ones' active lifestyles. Whether you're shopping for a seasoned athlete or someone just starting their fitness journey, this episode is packed with ideas to make their holiday season special. Tune in for expert tips and personal anecdotes that will help you choose gifts that truly make a difference.

Nov 17

In this episode, our prep dives into how you turn pro in the NPC/IFBB. Our hosts breakdown the outline of national shows, in chronilogical order throughout the year, along with HOW one must qualify in order to compete at these shows. For anyone who is just starting out in the sport, this is a great breakdown/road map on how to work towards a pro card.

Nov 13

Join Christina, Sarah, and Danika as they dive into the often overlooked topic of maintaining intimacy and joy during the holiday season. From the stress-relieving benefits of physical connection to finding personal joy amidst holiday chaos, this episode offers candid insights and practical tips for navigating the festive period with confidence and pleasure. Whether it's sneaking in a quick moment of intimacy or redefining holiday traditions, discover how to make this season truly yours.

Nov 10

In this episode, our prep hosts dive into a super relevant topic: navigating the holidays without losing focus BUT while also finding balance and presence in the midst of it all. Paul, Evan and Lexie share how they each coach their athletes through the holiday season and furthermore, why they each thoroughly enjoy coaching athletes during this phase of time.

Nov 6

Join Christina, Danika, and Sarah as they dive into the realities of perimenopause, sharing personal experiences and insights on managing symptoms, advocating for health, and maintaining fitness. This episode offers a candid discussion on the challenges and triumphs of navigating hormonal changes, with practical advice for women at any stage of life. Whether you're experiencing perimenopause or supporting someone who is, this conversation is packed with valuable information and encouragement.

Nov 3

In this special Q&A episode, Lexie and Paul dive into listener-submitted questions all about contest prep. They cover what can ruin a show day physique, share their unfiltered thoughts on influencers as coaches, and break down the reality of natural growth. A packed episode full of honest insight and practical takeaways for competitors and coaches alike.

Oct 30

Join Coaches Sarah and Ben as they dive into the essentials of nutrition and weight management. Discover practical tips for designing macronutrient plans, maintaining a healthy lifestyle, and enjoying your favorite foods without guilt. Whether you're a seasoned athlete or just starting your fitness journey, this episode offers valuable insights to help you achieve your goals. Tune in for a conversation that blends expertise with real-life experiences, making nutrition accessible and sustainable for everyone.

Oct 27

In this episode, our hosts break down the top 5 Bikini competitors at the Olympia, using visual aids/pictures to analyze each athlete's physique. They also dive into Tyler Manion's feedback from the Olympia and open up a thought provoking discussion on the growing success of the Fit Model division.

Oct 23

In this episode, join Christina, Danika, and Sarah as they dive into the challenges of maintaining balance in life and health. They discuss the concept of being "strong but struggling," the importance of setting healthy boundaries, and the value of celebrating maintenance over drastic changes. Tune in for an honest conversation about the messy middle, where balance is key, and learn how to navigate life's ups and downs with grace and humor.

Oct 20

Let's talk Olympia 2025... and more specifically, the controversy surrounding the bikini division. Our hosts offer their raw, real and honest thoughts regarding what was rewarded. Did the judges get it right? Or did they get it completely wrong? Enjoy this thought provoking and unfiltered episode!

Oct 16

This episode goes deep — and gets real. Christina and Danika unpack what therapy really looks like, especially when you're juggling kids, careers, and your own healing. They break down why emotional fluency matters, the messy magic of self-discovery, and how to stop handing your triggers to the next generation. You'll leave this one feeling seen, softened, and supported.

Oct 13

In this episode, our hosts break down five common mistakes that can make the post-show experience especially challenging for competitors. Prep may be over, but the work doesn't stop—tune in to learn what to avoid right after stepping off stage.

Oct 9

In this episode, Christina and Danika discuss the complexities of dieting, particularly focusing on extreme diets and disordered eating behaviors. They explore the emotional and psychological impacts of restrictive diets, the importance of personal responsibility in dietary choices, and the need for balance and fluidity in one's relationship with food. The conversation highlights the dangers of reverting to extreme measures when faced with challenges in maintaining a balanced diet and emphasizes the importance of understanding one's own body and needs.

Oct 6

In this episode, a continuation of last week's Q&A, our hosts answer more of your questions! Topics include everything from using birth control during prep, to knowing when to stop pushing food in the offseason, and how to maintain a healthy body composition year-round.

Oct 2

In this episode, we get to sit down with Paul and two of our finalists from the Summer Sculpt Transformation Challenge! Craig Dixon was our over 50 winner, and Tiffany was the honorable mention winner, and what they accomplished over the course of 60 days was nothing short of amazing! Tune in to learn more about their routines, how they were able to lean out while protecting their hard earned muscle and more.

Sep 29

In this fun-filled listener Q&A, our hosts tackle your questions — covering everything from navigating the first week post-show, to genetic advantages in athletes, to practical tips like how competitors achieve that tight waistline on stage. Enjoy this episode and stay tuned for Part 2!

Sep 25

In this episode, Paul, Danika, and Priscilla unpack the term 'healthy' as it relates to food choices. Together, they redefine what healthy truly means and explore the importance of balance and neutrality when it comes to eating.

Sep 22

In this lively, content-packed episode, our hosts share their Top 10 Bikini Olympia predictions and dive into the common trap of overcomplicating prep. With endless information at our fingertips, it's easy to make the process more difficult than it needs to be—often taking away from the enjoyment of it all. Our hosts break down how they help their athletes keep things simple, effective, and enjoyable.

Sep 18

In this episode, Priscila and Christina dive into the intricacies of balancing fitness goals with everyday life. From understanding the importance of sleep and rest days to navigating diet and exercise, they share personal stories and expert advice to help you achieve a healthier lifestyle. Tune in for practical tips and a dose of motivation!

Sep 15

The road to Olympia 2026 looks a little different this upcoming yearr! In this episode, our hosts break down the brand-new qualification system for 2026, what's changed, and what it means for athletes chasing the biggest stage in bodybuilding. Whether you're a competitor or a fan, here's everything you need to know about the new path to Olympia.

Sep 11

In this episode, Christina, Sarah and Danika dive into the often-overlooked topic of hormonal health post-competition. They discuss the challenges of regaining menstrual cycles after intense dieting and competition prep, the importance of managing stress and nutrition, and the journey towards achieving a balanced and healthy lifestyle. Tune in for insights on how to support your body through recovery and the significance of aligning your actions with your health goals.

Sep 8

Join our prep hosts as they recap this past weekend's national show in Pittsburgh. Lexie made her Fit Model debut and both her and Paul discuss her feedback AND what they noticed at this show in terms of what stood out and what was being rewarded. They chat all about bikini AND fit model, bringing listeners up to date with the critieria and what the judges are rewarding at the national level.

Sep 4

Join Danika and Christina as they dive into the complexities of balancing parenting, fitness, and personal growth. In this episode, they share candid stories about the challenges and triumphs of maintaining routines amidst the chaos of family life. Discover how they navigate judgment, set boundaries, and embrace the spectrum of healthy living. Whether you're a parent, fitness enthusiast, or someone seeking balance, this conversation offers insights and inspiration for everyone. Tune in for a refreshing take on living authentically and thriving in the midst of it all.

Sep 1

In this episode, our prep team shares their first experiences as athletes and they break down simple tips along with common mistakes they often see first-time competitors make. You'll learn how to set up your season, choose the right shows, and approach your very first prep if you're new to the sport, in this informative and entetaining episode.

Aug 28

In this episode, hosts Paul and Christina dive into the inspiring stories of the recent Transformation Challenge winners. Discover how participants from around the globe, including those with unique health challenges, achieved remarkable transformations in just 60 days. Paul and Christina also share insights into the rigorous three-step selection process, emphasizing the importance of visible change and personal growth. Tune in to learn about the winners' journeys, the impact of consistent movement, and how these transformations are more than just physical. Join us as we celebrate the winners and explore the power of dedication and community support in achieving life-changing results.

Aug 25

"In this episode, Paul, Evan, and Lexie unpack the ways poor coaching tactics can derail an athlete's progress; sometimes leaving lasting effects on both mental and physical well-being. They highlight the red flags to watch for and share how athletes can protect their potential by finding the right coaching approach to set them up for long-term success."

Aug 23

In this special episode, recorded LIVE from Ft. Lauderdale at Dr. Bret Contreras' legendary Glute Lab, Paul, Lexie, Evan, and Bret team up for an interactive Q&A. Listeners brought the questions, and together they dive into all things training, prep, and beyond in this dynamic and FUN live recording.

Aug 21

In this episode, Danika and Christina dive into the transformative power of routine and structure while discussing the NEW Mind Body Build Experience. Discover how establishing a routine can enhance your mindset, improve your wellness, and help you achieve long-term goals. Whether you're a busy parent or a fitness enthusiast, this episode offers valuable tips to help you align your daily habits with your aspirations.

Aug 18

Join our hosts as they navigate one of the most talked-about—and often misunderstood—topics in bodybuilding today: steroids and PEDs in the female arena. This episode isn't about judgment or shaming; in fact, our hosts recognize that, for some athletes, these substances may have a time and place. Instead, they'll explore the complex balance of risks versus rewards, share insights on making informed choices about enhancement, and offer a thoughtful, candid conversation you won't want to miss.

Aug 14

Join Christina, Danika, and Priscila as they dive into the art of balancing a busy lifestyle. From Priscilla's new running journey and coaching insights to the importance of flexibility and planning, this episode is packed with practical advice for anyone looking to juggle multiple commitments while staying active and healthy. Tune in for a conversation that blends personal stories with actionable tips!

Aug 11

Join our three prep hosts as they dive into five key factors that can derail a contest prep. While there's no such thing as the perfect time or perfect method to prep, there are critical variables that can—and should—be managed to set yourself up for a successful, sustainable prep. Whether you're a first-time competitor or a seasoned athlete, this episode sheds light on the common pitfalls to avoid and the mindset shifts needed to thrive on your journey to the stage.

Aug 7

In this episode, our hosts dive into the often-overlooked dangers of competitive bodybuilding. They discuss the normalization of extreme practices, the psychological and physical toll on athletes, and the importance of informed decision-making. They explore the industry's culture and the need for more open conversations about health risks. Tune in for a thought-provoking discussion that challenges the status quo.

Aug 4

In this episode, our prep hosts dive into some truth bombs surrounding prepping for a bodybuilding show. They cover some "hard pills to swallow" when it comes to navigating prep and oftentimes these topics are things that athletes need to hear, rather than want to hear. Enjoy this real, raw and informative chat with our hosts!

Jul 31

In this episode, we dive deep into the world of bodybuilding and the psychological dynamics that come with it. Stephen and Danika discuss the unique challenges of physique competitions, the importance of setting realistic expectations, and the impact of social media on personal goals. Whether you're a seasoned competitor or just starting out, this episode offers valuable insights into navigating the highs and lows of the bodybuilding journey. Tune in for an engaging conversation that challenges conventional wisdom and encourages thoughtful reflection on personal growth and ambition.

Jul 28

In this episode, our prep team dives into a topic that often sparks debate — the growing number of pro cards being awarded each year. We break down key stats and share our personal perspectives on the current direction of national-level shows and the amount of pro cards being handed out. Tune in for an insightful, thought-provoking conversation you won't want to miss!

Jul 24

In this episode, our lifestyle team dives into the intricate dynamics of emotional eating and our relationships with food. Join them as they explore how past experiences shape eating habits, the emotional triggers that lead to mindless snacking, and the societal pressures that influence food choices. Our hosts share personal stories and practical strategies to help listeners develop a healthier, more mindful approach to eating. Tune in to discover how understanding your food relationship can lead to a more balanced and fulfilling life.

Jul 21

In this episode, our prep team recaps recent shows — including the Republic of Texas — and explores common trends emerging this season. We take a closer look at fit model versus bikini divisions, discussing the evolving standards and differences between them. Join our hosts as they share personal insights and observations from the stage so far this year.

Jul 17

In this episode, we dive into the world of fitness fads that we believe should be left in the past. Join Christina, Sarah, and Stephen as they discuss the myths and misconceptions that can do more harm than good in the fitness industry. From the unrealistic expectations set by social media to the misleading marketing of "miracle" supplements, we explore how these trends impact both mental and physical health. Tune in for an honest conversation about embracing sustainable fitness practices and focusing on personal growth over perfection.

Jul 14

In this episode, our prep hosts discuss how athletes can take important lessons from each show and use them to keep improving over time. They also share practical tips for boosting your placing quickly from one show to the next, as well as strategies for making long-term progress on stage.

Jul 10

In this episode, the crew chats about some of the fun stuff, as well as the hard truths, that come along with entering and succeeding within your maintenance phase. Just because we make that transition away from a dedicated fat loss attempt or from diligently working to gain muscle doesn't mean that we can drop the habits that helped us get to where we are!

Jul 7

In this episode, our prep hosts dive into a jam-packed Q&A, covering everything from their top supplement picks to the debate on coaching education vs. experience, and the critical factors to consider when deciding whether to end your season. This episode is loaded with heavy-hitting, must-hear topics!

Jul 3

In this fun episode, Paul sits down with the female winner of the New Year, New Start Transformation Challenge from Pro Physique. Learn about the ups and downs that Kate experienced during her 90 fat loss phase, how she's working to maintain her results and more!

Jun 30

In this episode, our hosts dive into the extremes of bodybuilding prep—what's truly 'normal' and what might actually be a red flag. In a sport known for pushing limits, it can be hard to tell the difference. Tune in as they unpack common themes and shed light on what competitors should accept—and what they shouldn't.

Jun 26

Join Paul and Christina for a fun and insightful conversation as they reflect on the wrap-up of the New Year, New Start Challenge and gear up for the exciting launch of the Summer Sculpt Challenge! They pull back the curtain on the judging process—sharing what the panel is really looking for, the types of transformations that stand out, and some of the behind-the-scenes moments that make these challenges so special. We can't wait for you to tune in!

Jun 23

Join our prep hosts as they dive into some of the worst mistakes they've seen in prep (and some of the worst mistakes they've made in their own preps). From light hearted mistakes to slightly more "serious" mishaps, our hosts breakdown some common prep mistakes so that you don't have to make them!!

Jun 19

Join Christina and Danika as they sit down with Ellen Petosa, pregnancy and postpartum trainer and Engineer! Ellen's brain is just so fun to dive into, with a scientific background and focus as an engineer, pregnancy and postpartum experiences led her to dive into the research and certifications surrounding the safe practices and teachings regading the pelvic floor and training through various phases of life. The ladies dive into everything from anatomy and function, understanding how systems tie into one another, pressure management, better orgasms and of course, return to fitness postpartum! This a fun one you don't want to miss.

Jun 16

In this episode, our hosts sit down to discuss the standout traits they see in their most successful prep clients. From mindset and communication to consistency and resilience, we break down the habits and characteristics that help athletes not only survive prep—but thrive in it. Whether you're a first-time competitor or a seasoned pro, this episode offers valuable insight into what it truly takes to make the most of your prep experience and bring your best to the stage.

Jun 12

In this episode, Paul sits down with Jon Rehorst, the over-50 male winner of our recent Transformation Challenge. Jon shares what it took to lose 40 pounds and trim 7 inches off his waist in just 90 days. Reflecting on his renewed sense of self and regained self-control, we're honored to have been part of his incredible journey.

Jun 9

In this episode, our prep hosts dive into an important topic: how to set yourself up for a successful post-show phase. Any competitor knows how slippery the post-show slope can be without a solid plan in place. That's why our hosts are sharing the key strategies they use to help their clients transition successfully after stepping off stage.

Jun 6

In this episode, Paul sits down with Jordan Reeder, the inspiring runner-up of our recent transformation challenge. Jordan opens up about hitting a low point—feeling like he had lost his spark and the drive to push for more. But through the challenge, he rediscovered his inner strength and the determination to fight for himself. Jordan's journey is a powerful reminder of what's possible when you commit to your goals, even when it gets tough. We couldn't be more proud of his growth and perseverance!

Jun 5

In this episode, Paul sits down with the recent second place winner of the New Year, New Start transformation challenge! Brooke successfully went from 196 to 154, gaining confidence back after a struggle with preeclampsia in pregnancy, big time family commitments and being pulled in all directions. We are so proud of her hard work and are excited for her to share more about her journey, in this interview.

Jun 2

In this episode, Paul and Lexie dive into some common misconceptions when it comes to the terrm "peak week." Cutting water, cutting sodium, water loading, carb depletion... is it all necessary? Tune into this episode to understand the physiology behind peak week practices and what goes into coaching an athlete to THEIR best, on stage day.

May 29

Join Christina as she sits down with Dan Devine, the male winner of last year's New Year, New Start challenge and learn about his techniques for maintaining a shredded physique and enjoyable lifestyle! Dan has so much to offer that we can learn from, and he's done a lot with the year since winning the challenge. He spent some time away from tracking, worked on adding lean tissue in a bit of a bulk, and overall maintenance of a comfortable and confident physique rooted in taking care of himself for the long run!

May 26

Join our prep hosts, Paul, Lexie and Evan as they discuss some reasons why competitors struggle to get STAGE lean, in prep. Our hosts dive into several reasons why some athletes may hit sticking points, during prep, and furthermore, what you can do to overcome these sticking points.

May 22

Join Christina as she sits down to chat with one of the previous winners of the New Year, New Start transforamtion challenge and learn about how she's been able to maintain her incredible results! Not only has Deidre been able to keep up the lifetsyle changes that led to winning first place, but she's also doubled down and is getting ready to step on stage with the coaching of Paul Revelia! We are so excited to cheer her on and grateful for the time to chat a year later.

May 19

Join our prep team to dive into this past weekend where our hosts attended the Pittsburgh Pro and ProQualifier show. Our hosts recap the weekend from start to finish and dive into their observations of Fit Model given that this was the first show in the US to hand out pro cards in the fit model division. They also discuss their takeaways after discussing and getting feedback, regarding Fit Model, from several of the judges.

May 15

In this episode, Dr. Adam joins Stephen and Christina to chat about his dissertation and its real world applications with coaching and how we can use some of the tools (self identified behaviors, trends, needs) in consult calls and check ins to best serve clients.

May 12

In this Q&A, our prep hosts first start off by giving their Pittsburgh Pro predicitions, specifically for PRO Bikini. Then, they segway into answering questions from YOU guys! They touch on things such as determining if you are fit model or bikini, alcohol in the offseason and AI potentially taking over coaching.

May 8

Join Danika and Stephen for a fun little chat about HOW you hit your macros, focusing on food selection and the ways in which it could alter your progress or success. Do you identify with a certain diet style? How do you feel about the current quality of your food intake, is it easy for you to prioritize? Do you need some help with ideas?

May 5

In this prep centered episode, our prep team briefly recaps two big shows from this past weekend, touching specifically on the Fit Model division and what they each noticed. Then, they dive into the topic of "what a coach's role is on show day." Whether it's coaching an athlete VIRTUALLY on show day or being there in person, our coaches break down how they provide support to their athletes on the big day.

May 1

In this episode, Paul and Danika discuss the psychological and behavior impact of competing. Being that Danika is the team's mindset coach, her and Paul do a deep dive into the sport of bodybuilding from a psychological perspective while also discssuing their own experiences in the competition world and how certain practices have evolved over the years.

Apr 28

In this episode, our prep hosts dive into the what happens when you get "too many cooks" involved, in your prep. The philosophy of having "too many cooks in the kitchen" stems from letting TOO many people get in your ear about what you should or shouldn'tt be doing and this can be OVERWHELMING to any athlete. Our hosts dive into this more and talk about what you can do to protect your peace, during prep, so that this doesn't disrupt your mental peace.

Apr 24

In this episode, Danika and Christina are joined by Coach Ron and we learn his background and story! Ron is a former police officer, competitior and now lifestyle coach on ProPhysique and in this episode, he shares his ideal clients that he enjoys working with, his experience and his personal athletic history.

Apr 21

In this extra special episode, Paul and Evan bring Cory Hageman on for an interview. Cory is an IFBB bikini pro with a background in nursing and she is most commonly known for her openness and knowledge surrounding the ideas of PED useage amongst female athletes. In this episode, Cory provides her educated insight on PED useage with bikini athletes.

Apr 17

In this chat, our podcast hosts start with Danika's idea of going to a lab for a VO2max testing. From there, Christina and Stephen bounce off some ideas about how that information might be helpful for her goal along with what they think may be effective or accessible ways of gathering similar info about training status and capability without the price tag or lab appointment.

Apr 14

Join our prep hosts in this episode to talk all about burnout. We hear this term frequently but what does it REALLY mean and how do you know if you are truly "burnt out" or not? Our hosts talk about burnout in prep, why it can happen, how to prevent it and what to do if it happens.

Apr 10

In this chat, our hosts discuss a common statement they here in consult calls: I'd like to look like I could compete at any time as a bodybuilder, but I don't want to live like one. Let's dive into the problems this can cause if not approached carefully, and how a version of this sentiment and the related lifestyle shifts can help you feel confident year round.

Apr 7

In this episode, our prep hosts dive into the topic of CHEATING in prep. From what causes one to cheat in prep to what to do if one cheats in prep, our hosts offer their insight (and share vulnerable stories from their own pasts) on this topic.

Apr 3

In this episode, our hosts chat about some of the current themes they are noticing in check ins with clietns that may be having a more difficult time finding progress, or who are struggling with sticking to the variations of their program. How do the coaches adapt their approach? How do they encourage their clients to get excited about next steps if things need to pivot?

Mar 31

In this episode, our prep hosts dive into some good prep related questions- the main topic at hand being "Where Should you be at before starting a contest prep?. Touching on a multitude of PREP related topics, this episode is filled with lots of good info, especially for those who are kicking off the competition season soon!

Mar 27

In this episode, Stephen, Danika and Priscilla dive into the topic of getting things done regardless of the barriers at hand. Making promises to yourself and keeping them, despite road bumps that may come up along the way, and learning to navigate times of chaos, is an important skill to adopt. Our hosts dive into their thoughts surrounding this, giving some practicle advise for clients of all backgrounds.

Mar 24

In this episode, our prep team dives into a more serious topic, talking on DANGEROUS protocols in prep. In a sport that can be extrreme by nature, our hosts shed some light on different variables that can potentially be harmful for athletes in the long term. Nutrition, training, PEDS and more, are discussed, in this episode.

Mar 20

In this episode, our lifestyle group chats about how to respond to illnesses and injuries that take you out of commission for a bit, but aren't catastrophic (flu, sprain, etc). How to respond? When to pull back? Can you do some activities that may help you feel better sooner?

Mar 17

In this episode, our prep team dives into some rather common questions pertaining to SHOW DAY! Things such as "what to expect backstage," "what stands out on stage," and "understanding call outs/classes," are discussed. Tune in to learn about some of the not so commonly discussed things pertaining to show day!

Mar 13

In this episode, the team chats about some of the common things they hear as reasons that someone can't stay consistent how how they recommend those clients overcome these hurdles.

Mar 10

In this special episode, Paul brings on Lawna Dunbar, who has been a client of his for a few years now. Lawna is a lifetime natural athlete and she obtained her pro card, under Paul, at the Ben Weider Classic. She recently qualified for her SECOND Olympia and will be prepping for that later this year. Paul and Lawna talk about competing naturally in the IFBB along with hitting on the importance of stage presence as well!

Mar 6

In this episode, Stephen and Paul break down some strategies for getting past tricky plateuas. They also discuss the essense of getting things moving forward in one's fat loss jourrney, and much more. Join us for a fun chat on all things pertaining to finding success in your fitness journey!

Mar 4

In this special episode, our prep hosts recap the recent ARNOLD EXPO and PRO SHOW that took place this past weekend, in Columbus, Ohio. They touch a bit on the amateur show, but mostly recap the bikini pro portion where 10 prestigious bikini athletes took the stage. Vania Auguste made history, taking this year's bikini title and our hosts breakdown each bikini athlete, discussing their observations and ultimately, what was rewarded by the judges.

Mar 3

In this fun episode, our prep team does a series of "this or that" questions asked by YOU guys. Our hosts run through a wide variety of "this or that" scenarios, while explaining their rationale behind each answer. Everything from cardio, training, prep approaches and more, are discussed!

Feb 27

In this episode, Christina and Danika discuss the art of being bored, and how to get better at it and see the excitement in the little things that we learn and develop when allowing ourselves to get "boring" with lifestyle choices, programming changes, food selections, etc! Do you have some habits others see as boring but that you know serve you well?

Feb 24

In this Q&A episode, Paul, Lexie and Evan answer a wide variety of questions asked by YOU guys. Some of the questions/topics that they dive into include: How to get into coaching competitors, what to do when weight loss stalls, and what supplements to take if you are a natural athlete wanting to optimize your supplemental potential.

Feb 20

In this episode, Paul is joined by Kristel Williams, who discusses how she was able to successfully use her time during the ProPhysique Transformation Challenge to find a physique she's excited about AND win prize money! Her and Paul also deep dive into her plans and goals moving forward.

Feb 17

In this episode, our prep team touches on some common misconceptions around things that are needed to be successful as a bodybuilder. Shedding light on things such as PEDS, diuretics, eliminating artificials, and MORE. Tune into this episode for some "myth busting" and some further enlightenment on variables that are not always necessary for success as a bodybuilder.

Feb 13

Let's talk about intuitive eating, something we hear about from clients A LOT! Is it something that everyone should work towards? Is it as simple as honoring hunger signals? Is it ok to mentally track or just not use an app? Let's dive in to the nuances here!

Feb 10

In this episode, our prep team talks all about BOUNDARIES. Not just boundaries with those around you and in your personal life, but boundaries in coaching pertaining to communication with your coach and protocols.

Feb 7

Join Paul as he sits down with Julie Cook, who recently placed 3rd in the Fall into Fitness Transformation Challenge! Learn about her routines, her fitness and diet plans and how she found progress that has stuck around!

Feb 6

In this episode, our lifestyle team chats about some easy to implement action items to help kick off an increased focus on muscle building and maintaining a lean physique! From protein doses and sources to how much movement they'd recommend, join us to learn a bit more about how we'd help someone get on the right path towards their goals.

Feb 3

In this episode, the prep team discusses the first fit model show this past weekend in Los Angeles! They share their thoughts on what was presented and rewarded at this inaugural showing. They also dive into the Women's Workshop from this past weekend in which Lexie attended, along with noting a few other updates within the industry such as the new IFBB pro card rules.

Jan 31

In this special episode, Paul and Christina chat about the 90 day transformation challenge, starting Feb 10th. Each year, the transformation challenges get more and more popular amongst a wide variety of individuals and the results that some of these challengers get in only 90 days, is astonishing. If you are looking for a way to kickstart the year off with a bang, this is it!

Jan 30

Let's chat about effective communication, not just as a coach and client, but within our other relationships. Danika offers some tips for tough converstaions, managing emotions, expressing oneself effectively and more!

Jan 27

In this episode, our prep hosts discuss how long you should allocate towards a contest prep. The question of "how long do I need to prep?" is a common question asked in initial consult calls with competitors and/or potential competitors, therefore, our hosts break down their two cents and how they go about determining how long an athlete will need to prep for.

Jan 23

This week, Coach Danika and Coach Stephen discuss habits and furthermore, how to create distance from the ones that aren't serving us and creating support around us for the ones we are developing and the habits that serve us best.

Jan 20

In this podcast episode, our hosts dive into the topic of CARDIO and more specifically, how they control and manipulate cardio for their athletes in prep. Modality preferences, step goals, cardio intensity and MORE are outlined in this episode.

Jan 16

In this episode, Paul interviews our female transformation winner, Joy! She was the Over 50 Women's winner in the Fall into Fitness 2024 transformation challenge and she had some truly mind blowing results! Down more than 30 lbs in 90 days, she lost 6 inches off her waist and went all in to have the best possible results during the Challege. Congratulations Joy!

Jan 13

Join Lexie and Paul for a fun prep Q&A where they dive into a variety of questions asked by you guys. They also take some time to touch on the newest announcement regarding the Fit Model division being present at National Level shows in 2025.

Jan 9

After a fun little chat after the girls hadn't been on with Stephen in a bit, let's dive into some of the preconcevied notions some have about goals and fitness, the realities that we need to consider as we set some plans for the year and think about just how far should we be taking this?

Jan 6

Let's ring in the new year with a chat about how our prep team predicts that the new Fit Model division will impact Bikini numbers this year. Our hosts break down their predictions along with some notes/thoughts on the NEW division making its way to stage in 2025.

Jan 2

Let's chat setting goals and intentions for 2025! How do we encourage our clients to plan things out, do we like specific or more broad? How are we laying out our intentions for the year and how has our past influenced our decision making for long term success? Join us for the first podcast of a new, exciting year!

Dec 30, 2024

In this special "girl chat" episode, Lexie and special guest, Lawna Dunbar, dive into all things posing and stage presentation. From common posing mistakes to all things stage glam such as suit, hair and makeup, this episode covers all of the girly things that go into the special day that is SHOW DAY.

Dec 26, 2024

Join our lifestyle focused chat, but let's discuss the new bodybuilding division created by the NPC and how it might be really exciting for those who are new to the sport! Our hosts breakdown what we know about the new Fit Model division, the questions we have and what makes us super excited about this new category.

Dec 23, 2024

Join our prep team for a fun podcast episode geared towards recapping the 2024 year/show season. Our coaches sit down to discuss some of their favorite memories, favorite shows, favorite moments as coaches and more. They also share some 2024 data in terms of show numbers and pro cards awarded. Enjoy this fun episode to end the 2024 year:)

Dec 19, 2024

In this SPECIAL episode, Paul and Lexie sit down to discuss the NEW announcement of the Fit Model division in 2025. Tyler Manion recently shared that the NPC will be adding a new female division to the line up starting in 2025. Paul and Lexie break down the criteria for this new addition, along with discussing their take on the division and what it means for the future of this sport.

Dec 16, 2024

Our prep team dives into another Q&A style podcast answering some GREAT questions from you guys. First up, they chat about prepping/dieting through the holidays and what that looks like for their clients who do have shows during the holiday season. Deeper into the podcast, they discuss a wide variety of topics from hunger hacks in prep to mapping out the upcoming NPC show season.

Dec 12, 2024

Let's chat a bit about what joy means to each of us, what it definitely isn't and how we work to cultivate it in a way that serves our individual needs. Around the holidays, joy can be expected and there is pressure to find it in the same spots as others, but that doesn't always work out. Let's be smart decision makers as we seek out and protect our joy, during the holidays and all year long!

Dec 9, 2024

It's time for another contest prep Q&A! Our hosts sit down to cover some of your guys' contest prep related questions. Everything from addressing burnout, best and worst things to invest your money in during your competing journey, HRT for females under 30 and MORE, are answered in this episode.

Dec 5, 2024

Let's get comfy being uncomfortable! Join our coaches as they chat about the art and skill of being in uncomfortable situations and growing from them. Whether it's protecting your sobriety, staying on plan or protecting your peace and mental health, it takes practice to respond effectively and gain from the experience. Do you shy away from a challenge and stare it in the face and get pumped?

Dec 2, 2024

Join our prep hosts to talk about things you should NOT be doing going into 2025, if you want to get on stage and have a successful season. With the holidays lingering near, it can be a tough time to stay on track, however, our prep team breaks down some of the top things you SHOULD NOT be doing right now, as an athlete, unless you want to ruin your chances of being a successful competitor in 2025.

Nov 28, 2024

In this episode, Stephen, Danika and Christina discuss the recent concerns gaining traction in the media and social media and how they think that focus will effect the general population and specifically, those looking for lifestyle change to lead to better health. Are we letting our attention get tied up where it's most effective? Where would they like to see the focus placed?

Nov 25, 2024

Join our prep team to chat about the future of natural bodybuilding and more specifically, the influx of natural NPC shows that are set to make way their way to the calendar in 2025. Paul, Evan and Lexie discuss the future of the natural shows that the NPC will be pushing out in 2025 while also recapping this past weekend's Ben Wieder Natural and Atlantic Coast Natural.

Nov 21, 2024

In this episode, Stephen, Tyler and Danika discuss body shaming and how it impacts our relationship to fitness, ourselves and maintaining a healthy lifestyle. They dive into personal stories of their journey into fitness, how to understand body image and how to break free from feelings of shame and negative judgement.

Nov 18, 2024

In this episode, our prep team hits on a few topics starting with the main differences between coaching athletes who are younger vs athletes who are older. Our coaches hone in on some factors that differ between clients of different age groups and how they cater their coaching approach to fit each athlete best. Our coaches also touch on some other topics such as pulling sodium in peak week, their favorite parts of coaching, and things that should be eliminated come peak week.

Nov 14, 2024

In this episode, Paul and Adam discuss the research that Adam has been working on, developing a method of getting a deep dive into what motivates someone to stay on track with a program. Learn more about how Adam is using science to ensure optimally personalized programming!

Nov 11, 2024

In this episode, Lexie, Evan and Paul answer some questions from you guys! The heavy hitter topic/question that our hosts do a deep dive into is POST show and what to do if you gain TOO much body fat post show. This can be a serious issue for some competitors and our hosts breakdown the severity of what "can be" if things get too out of line, post show, with a competitors' eating habits.

Nov 7, 2024

In this episode, Stephen is joined by Danika and Ben to chat about Ben's contest prep and some mindset topics behind competing. They talk about embracing your physique in each season, transitioning into competing and how to develop a postive mindset, especially with food, before, during and after contest prep.

Nov 4, 2024

In this fun podcast episode with the prep team, our hosts do a deep dive into some fun (and some rather un-censored) questions from YOU guys. Tune into this episode to hear what our hosts have to say about some rather juicy topics relating to contest prep. This fun and informative episode covers a wide variety of prep related topics, that are relevant to all current and aspiring competitors.

Oct 31, 2024

In this episode, Stephen and Priscila discuss her recent attendance at two NSCA conferences and the how you can recognize certifications that may be stronger than others. By attending conferences, Priscila sees the benefit by being able to connect with metnors and others and network with like minded professionals, while also building your knowledge base with up to date information.

Oct 28, 2024

In this episode, our prep team discusses the concept of when you should "push" during a prep and when you should "pull back." Contest prep and the essence of getting stage lean is NOT just a matter of pushing every time a plateau is made. There does come a point where continuing to push CAN potentially be counterintuitive to the goal at hand. Our prep team talks about some signs that they look for in clients, when determining whether to pull back or to continue to push forward.

Oct 24, 2024

In this episode, Tyler and Christina are joined by Dr. Joe to chat about hormones and their relevancy and impact to weight loss and physique based goals. Dr Joe has so much knowledge built from research and real world application, his insight can't be missed!

Oct 21, 2024

In this episode, our prep team recaps a bit of the Olympia 2024! From the venue, to the expo, to the competiton and results themselves, our hosts talk about their experience at the show along with their observations and some fun shockers. Enjoy this recap of an fantastic weekend in the bodybuilding industry.

Oct 17, 2024

Let's chat about grit and grace, two important considerations when approaching your goals and responding to things that get thrown our way. Some will tell you to overflow with grit, get it done, not matter what, no pain, no gain. Others lean towards grace, going with the flow and not forcing things. Let's learn some tools from Coach Danika to help acknowledge when our balance of the two might be out of whack and how to get things in a productive place. Being able to call ourselves out is an important skill!

Oct 14, 2024

In this special episode, coach Sarah comes on to join Lexie is discussing all things breast augmentations. Both Lexie and Sarah has undergone breast augmentations and they have both also competed with and without them. They talk about their own experiences along with answer FAQs about things such as implant size, recovery time, training after surgery, etc.

Oct 10, 2024

Welcome back to another episode of the Pro Physique Code, featuring Coach Tyler this week! Join us for a chat about the things you might not hear about maintaining a healthy lifestyle, like the things you might say goodbye too, things that just aren't worth it and how to maximize enjoyment and flexibility while nailing down a healthy, fit lifestyle!

Oct 7, 2024

In this episode, our prep team sits down and discusses the topic of comparison. Our team approaches this topic coming from many different angles- comparison on social media, comparison to past versions of yourself, and more. They also discuss some tools that they have personally implemented within their own lives, in an effort to limit the comparison game.

Oct 3, 2024

In this episode, Stephen and Chirstina sit down with Colin DeWaay, a close friend of the Pro Physique Team, and discuss the various ways in which our fitness and self worth can influence many areas of our lives. Going over different mindset strategies, coping mechanisms and things to consider, this is a great one for trying to make sure we get out of our own way when thoughts pop up that don't serve us.

Sep 30, 2024

In this episode with our prep team, Paul, Lexie and Evan discuss all things coaching- when you should hire a coach, how you can research and find a coach, and what a contest prep should provide you with, when being coached.

Sep 26, 2024

In this episode, we get to have another girl's day and sit down with Daraja and her baby belly, to chat about all things second trimester as a fitness professional. Daraja shares about food choices and eating habits, her current exercise focuses and routines and they even discuss a bit of her birth plan.

Sep 23, 2024

Let's talk about SHOW DAY! You work weeks and weeks to prepare for one day, so let's talk about how to prepare for show day and what to expect, with our prep team! In this episode, Lexie, Evan and Paul dive into all of the glamorous and not so glamorous parts of show day from what to expect at athlete check ins, show day pee cups after bring tanned and MORE!

Sep 19, 2024

In this episode, Christina and Stephen answer some questions regarding implementing a new fitness lifestyle! How many calories is too low and when should we get aggressive? Are post workout meals important and what should they contain?

Sep 16, 2024

In this episode, our prep team discusses all things pertaining to TRAINING, by answering some of your guys' questions. Training to failure, incorporating intensifiers or dropsets, how to know when you have reached your genetic potential in the gym, and so much more, are all discussed in this information packed episode.

Sep 12, 2024

In this episode, the coaches expand upon their previous conversation regarding the necessary steps to take and obstacles to become comfortable overcoming in order to see successful, lasting change settle into place for the long run.

Sep 9, 2024

In this episode, our prep team sits down for a Q&A! Our hosts address a wide variety of questions from how to navigate having 6-8 weeks in between shows, how to truly know if a coach is the right fit for you, and how to troubleshoot bloating post show, along with several other variety ridden questions. Stay tuned for part 2, next Monday!

Sep 5, 2024

In this episode, Paul sits down for an interview with Whitteny, the first place female winner of our first 8 week transformation challenge! Whittney and Paul break down the strategies she used to stay on track, the hurdles she overcame and how she plans to maintain her hard earned results.

Sep 3, 2024

In this episode, our prep team dives into a fun topic that covers things/trends they have noticed as coaches, this year. From show numbers to specific stage looks to even diving into athlete traits that have been more commonly noted, this episode sheds some good light into our coach's general observations from this past year, in the competing space!

Aug 29, 2024

In this episode, Paul interviews the Summer Sculpt Transformation Challenge WINNER, Gabe. Gabe talks about his approach to the 8 week challenge which ultimately led to him winning the entire challenge, taking the title of the Summer Sculpt Challenge Champion.

Aug 26, 2024

In this episode, our hosts, Paul, Lexie and Evan, discuss things that they believe you NEED to be a successful and on the flipside, things that they believe you DON'T NEED to be a successful athlete/competitor. They also take some time to discuss some of the numbers at recent national and local shows.

Aug 22, 2024

In this special two parter, our coaches discuss setting the stage for successfuly altering your habits in order to better assist in reaching your goals! Sometimes it can seem as simple as just doing "this instead of that", but our coaches break down some of the successful manuevers they have used and that clients have found successful to aid in lasting change.

Aug 19, 2024

In this fun episode, our prep team does an UNDER-rated or OVER-rated segment where they rate topics from YOU guys as either UNDER or OVER rated. In this episode, things such as breast augmentations for competing, getting your pro card, meal timing, cold plunges and MORE are discussed.

Aug 15, 2024

In this special episode, Paul interviews Timothy Smith, who took THIRD place in our last transformation challenge. This was Tim's second transformation challenge and in this episode, he talks a bit about his journey throughout the challenge and HOW he facilitated his own weight loss, ultimately leading to his 3rd place win amongst a HUGE group.

Aug 12, 2024

In this special episode, Maria Nemethy joins Paul and Lexie to discuss her journey to becoming pro. Maria has had a relentless journey in earning her IFBB Pro Card and she dives into that journey, sharing some of the obstacles along the way, and why she ultimately decided to keep going, which led to earning her IFBB Pro card in 2023.

Aug 8, 2024

In this special episode, Coach Stephen and Coach Adam bring on Dr. Kelley Strohacker to discuss how to optimize client outcomes and the role of exercise psychology in coaching. To find out more about Dr. Strohacker, check out her Instagram page @dr_kelleystrohacker

Aug 5, 2024

In this episode, our prep team discusses the topic of AGE and competing. Is there truly such thing as being TOO old to compete? See what our hosts have to say about this topic, from the male and female perspective, by tuning into this fun-filled, yet informative episode.

Aug 1, 2024

In this episode, Christina, Jess and Sarah chat about all things related to our periods and monthly cycle, how to plan around any symptoms that might shift plans, what we watch for when clients are dieting, and what commonalities we look for as markers that we are in a good spot.

Jul 29, 2024

In this episode, Paul, Evan and Lexie discuss when to make the call to end your prep season. Knowing when to end your season and when to transition into improvement season can be a rather tough call for some, therefore, our hosts break down some common scenarios of when it would be smart to transition into an improvement season rather than prolonging the prep.

Jul 25, 2024

In this episode, Jess and Christina dive into how Jess's current prep is going, after a four year off season! Christina asks Jess about what the big changes were, what she's most excited for in the process and what her plans are for shows.

Jul 22, 2024

In this episode, our prep team addresses some of your guys' questions via a Q&A style format touching on things such as how to handle body dysmorphia post show and tips for longevity as an athlete, specifically pertaining to hormonal health.

Jul 18, 2024

In this episode, the team's mindset coach, Danika, joins our hosts for a discussion on mindset and furthermore, things pertaining to one's mindset that foster success. There is no doubt that mindset can make or break one's experience and outcome in their fitness journey, therefore our team touches on this extremely important topic.

Jul 15, 2024

In this episode, Lexie and Evan dive into the topic of how to interpret the judge's feedback, post show. They go over specific feedback scenarios, how to interpret and understand them, and how to move forward, as an athlete, when it comes to said feedback.

Jul 11, 2024

In this episode, Stephen and Christina discuss different topics surrounding the intensity and focus of your training, and how to check in with yourself to see if you are doing enough, or perhaps too much, to get you to where you want to be.

Jul 8, 2024

In this episode, our prep hosts discuss the week leading up to a show AKA, Peak Week. Our hosts review a couple of anonymous peak week plans that were sent in along with discussing some different peaking strategies that they use with their own clients. Sodium manipulation, water, carbs, and MORE are touched on, in this episode.

Jul 4, 2024

In this episode, Paul sits down with one of our finalists from the most recent Transformation Challenge and discusses his experience with fat loss as a busy guy over 50! Going over lifetsyle changes that are sustainable and plans for maintaining results, learn more about how Matt dropped weight during the 12 weeks while maintaining muscle!

Jul 1, 2024

In this episode, our prep team talks about the infamous "3 week out freakout" that a LOT of competitors (seasoned and new) experience right around that 3-4 week out mark. Thoughts of "will I be ready?" "why I am even doing this?" "will this be worth it?" and more, are just some of the common things we hear as coaches from our athletes as they get closer to show day. Join our prep team as they discuss this topic more in-depth!

Jun 27, 2024

In this episode, our hosts go through a list of questions provided in the Transformation Challenge group and knock out as many answers as they can. Christina forgets carbs are technically unessential (sad moment, haha, because why would anyone admit carbs aren't essential?), Jess shares her opinion on searching for hacks and how to boost protein intake and Stephen breaks down whether or not he has clients count steps during cardio or on rest days.

Jun 24, 2024

In this episode, Paul, Evan and Lexie discuss some important topics surrounding some potentially dangerous meal plans being given out to competitors. Our hosts review some meal plans sent in anonymously by YOU guys, touching on key things that you should watch out for when it comes to contest prep meal plans.

Jun 20, 2024

In this episode, Paul sits down with the female winner of the 2024 New Year, New Start Transformation Challenge! Deidre breaks down her experience throughout the 12 weeks and her impressive fat loss achieved during that time.

Jun 17, 2024

In this episode, our coaches answer a wide variety of questions that were asked by YOU guys via Instagram. From some more "serious" questions to a few more "light hearted" questions, this episode is packed with a lot of valuable info regarding contest prep.

Jun 13, 2024

In this episode, the coaches discuss some of the different buzzwords that you might here surrounding program design and focus, such as hypertrophy, strength, conditioning and how to decide what might be best for you and your goals!

Jun 10, 2024

In this episode, Lexie, Evan and Stephen discuss the importance of the post show phase and how you can set yourself for success, after your last show of the season. The first 6-8 weeks after a show can be extremely tough for any competitior, but there are several ways that you can go about making this time more enjoyable, all of which are touched on in this episode.

Jun 8, 2024

In this episode, we get to meet the most recent winner of the ProPhysique "New Year, New Start Transformation Challenge!" Dan saw incredible results over the course of 12 weeks, and fun fact, his wife made the top 10 finalists as well! Join us as we learn more about his routine and program for fat loss and looking and feeling his best through the course of the challenge and beyond. Congrats, Dan!

Jun 6, 2024

In this episode, Christina and Danika sit down with soon to be Momma, Daraja, and discuss the changes that come with the beginning of pregnancy and how she has navigated things like food aversions and being more tired than usual. What are the things that Daraja has in mind when thinking about the pregnancy and postpartum and the effects on fitness and physique?

Jun 3, 2024

In this episode, Lexie, Paul and Stephen break down the costs associated with prep and show day. Not only do they break down specific costs, but they discuss some ways that you can SAVE money in prep and on show day, in order to alleviate some of the costs.

May 30, 2024

In this podcast, Coaches Jess and Stephen discuss how they've developed their knowledge base as coaches and as students of their sport over the years, by approaching each opportunity with a "what can I learn from this" mindset. Not only has this served them in their coaching relationships, but also helped them grow as athletes.

May 27, 2024

In this episode, our prep team discusses a hot topic, regarding the decline in bikini numbers at recent national shows. Paul, Evan and Lexie, break down some specific stats and discuss their theories regarding the division and the way it is going. Additionally, they answer a few recent and common questions from YOU guys.

May 23, 2024

In this episode, join our coaches as they go over strategies to help those that want to stay on track or not go off the rails for trips and vacations during the warmer months. Our coaches dive into what kind of characteristics make a coach feel like a client might be better off staying on course or implementing flexible strategies while away from home, how to handle pushy food situations and so much more!

May 20, 2024

In this episode, our prep team discusses the "bikini criteria" and WHAT the judges are explicity looking for on stage. Our hosts break down some common terms such as "full vs. flat" AND elaborate on what the judges are looking for in a physique, on stage.

May 16, 2024

In this episode, our prep hosts briefly discuss a bit of the Pittsburgh Pro and the results from that before diving into the main topic of how to lose like a winner. In the sport of bodybuilding, most competitors are going to deal with an unfavorable placing at some point. Our hosts discuss their personal experiences with this and some of their tips for losing with grace and using it to make you a better athlete moving forward.

May 13, 2024

In this episode, our hosts dive into some of the more nuanced topics in the fitness industry, like deloads and refeeds, recent meta-analyses on them, what research is relevant to general population and how they should interpret the findings. It is so easy to feel like your drowning in information and overwhelmed with picking how to arrange your training and nutrition and spoiler alert: it can be really simple!

May 9, 2024

In this episode, Tyler, Stephen and Jess dive into common mistakes made when it comes to keeping fat OFF post fat loss phase. It is one thing to lose bodyfat but it is another thing to KEEP it off long term. In this episode, our hosts outline what they deem as their top 5 mistakes when it comes to keeping fat off.

May 8, 2024

In this special episode, our prep hosts preview the Pittsburgh Pro Bikini lineup. The Pittsburgh Pro is notoriously a HUGE pro show and this year's list is no exception of that. With 10+ previous Oympians on the list, the competition is bound to be steep. Join Paul, Lexie and Evan as they preview the list and make some predictions leading into the show weekend.

May 6, 2024

In this Q&A episode with our prep team, Paul, Lexie and Evan discuss some more questions from YOU guys. Topics such as "how to support someone best when they are in prep," "training to failure," and "how low is TOO low for dietary fats," are all addressed and answered in this episode.

May 2, 2024

in this episode, hang out with Coaches Daraja, Christina and Jess as they chat about priortizing other areas of life outside of fat loss phases and contest preps, Daraja's motivation for her posing business, Empowered to Pose, and she shares some tips for how to handle "peaking" at the end of your cut!

Apr 29, 2024

In this episode, our prep team dives into some hot questions from YOU guys, after quickly recapping this past weekend's Wasatch Warrior Pro Bikini show. Topics such as networking in the space of bodybuilding, competing in the OCB vs. the NPC and dealing with negativity in the industry are all addressed. Enjoy this fun filled episode and stay tuned for the next Q&A!

Apr 25, 2024

In this special episode, Paul interviews Joe Sheehey, the owner and founder of Cured Nutrition. Cured Nutrition is a rapidly growing "supplement" company taking over the fitness space along with one of our newest sponsors of the podcast. Joe and Paul dive into the Cured business model touching on how Cured has changed the stigma of medicinal marijuana AND CBD, with their products.

Apr 22, 2024

Our prep team is diving into a HOT topic: boundaries. And furthermore, boundaries during prep. Boundaries are extremely important for your mental sanity as a competitor and although they are not always easy to set, it is important to set them with intent, in specific areas of your life. From boundaries with significant others to boundaries with yourself when it comes to social media, our prep team expands on this topic, in this episode.

Apr 18, 2024

Let's dive into a research paper! In this episode the coaches dive into recent research that asks "what if we had more than 25g of protein post workout, do we benefit from going higher?" The coaches go through what the study found and how they will apply the infomration to their programming, especially with things like intermittent fasting.

Apr 15, 2024

In this episode, the prep crew recaps this past weekend's PRO bikini shows before diving into the topic of "most pivotal lessons learned as a coach and athlete." Our hosts share some of the biggest lessons that they have learned over time, as not only coaches in the industry, but competitors themselves.

Apr 11, 2024

Apr 8, 2024

In this episode, our hosts Paul, Lexie and Evan briefly recap Klash Championships in Orlando this past weekend before diving into the topic of "How to Prepare for your Show Day." Touching on things such as when to sign up for your show, booking hair and makeup and what to pack for your show, this episode is a great reminder of how you can effectively plan leading up to your show day.

Apr 4, 2024

Join us as Stephen, Tyler and Jess chat about the various strategies used to bump up intake from short periods of time like a one day refeed or untracked meal, to a diet break that can last weeks! When are these strategies best used in a dieting phase, which one should you try first and what do you do after? Let's chat about all that and more!

Apr 1, 2024

Our hosts are back for another Q&A style episode! In this episode, Paul, Evan and Lexie share some answers to some of the questions that they each got from their Instagram followers. Topics such as choosing a show, bodyfat levels on stage, having tough conversations as coaches and the biggest mistakes competitors make, are discussed. Tune in and be sure to keep up with our hosts so that you can submit your questions for the next Q&A!

Mar 28, 2024

In this episode, the coaches chat about their experiences with mini cuts, what the research says and how it all plays out in the real world! Mini Cuts are usually a short, extreme diet with the goal of quickly getting into and out of a diet phase with minimal negative effects. Would you try one?

Mar 25, 2024

In this special episode, Paul and Lexie have head NPC/IFBB judge, Sandy Williamson, on for an exciting interview. Sandy shares a bit about her personal journey and how she discovered the world of weight-training and how it practically saved her life at a very young age. She also goes into detail on the future of bikini and what the judges exclusively DO and DO NOT want to see of athletes on stage. Enjoy this special podcast episode where Paul, Lexie and Sandy dive into some important and informative info! Sandy's Instagram: @NPCJRNATS

Mar 21, 2024

In this episode, join our coaches as they chat about injuries, surgeries and other long term recoveries and how to navigate the change in plans. Maybe we can learn some mental health skills to keep our head on straight, maybe we pivot to new activities and sometimes, we just need to rest, but how do we know what to do?

Mar 18, 2024

In this episode, Paul, Lexie and Evan are back for another overrated OR underrated episode. In this episode, our hosts touch on hot topics in the fitness space while giving their personal science backed opinion on whether or not the topic is overrated or underrated. Topics such as fasting, cold plunging, diet soda in prep, and more are touched on. . Our hosts also take some time to announce our NEW partnership with Cured Nutrition!

Mar 14, 2024

In this episode, the coaches break down more questions from our private transformation FB group. Join us as we discuss everything from fitting alcohol in during a fat loss phase, your friends/support systems and how they can help or hinder your physique goals, and MORE.

Mar 11, 2024

In this episode, our hosts do a brief recap of the Arnold 2024. Lexie, Evan, and Paul all had clients competing at the amateur show and Paul even had a competitor on the pro bikini stage. Our hosts recap their observations from the shows along with segwaying into the topic of "what is the bikini standard" for 2024.

Mar 7, 2024

In this episode, Stephen and Christina dive into a collection of questions provided by our Transformation Challenge participants from our private FB group! We cover hormone concerns when pursuing fat loss, what makes sense when determining protocols and other great questions!

Mar 4, 2024

In this episode, our hosts briefly recap Command the Stage, ProPhysique's annual weekend seminar, before they dive into the Overrated or Underrated podcast topic. During this episode, our hosts run through a list of prep related topics and give their take on each and if they are "underrated" or "overrated" for success.

Feb 29, 2024

In this episode, Coach Ben breaks down some of the big differences between working as an in person trainer and an online coach with Stephen and Jess. The coaches break down the benefits and possible downsides of each approach, and who they may be best for.

Feb 26, 2024

In this Q&A episode, our hosts answer a wide variety of questions for YOU guys. Topics such as waist trainers, having TOO much muscle in bikini, best cardio practices, and MORE, are discussed in this podcast episode.

Feb 22, 2024

In this episode, our hosts discuss some common fitness pitfalls that they see amongst their clients and on a general level. And furthermore, they discuss HOW you can overcome these pitfalls and move on with grace.

Feb 19, 2024

In this episode, Paul, Lexie and Evan discuss some vices or furthermore, things that can negatively set you back in prep. Alcohol and drug usage, toxic relationships, job changes and MORE, are discussed as potential things can hinder a successful prep.

Feb 15, 2024

In this episode, Paul brings on Doug Miller, the founder and CEO of ProPhysique's trusted supplement sponsor, Core Nutritionals. Doug and Paul discuss some supplement basics as they pertain to things that can benefit athletes, depending on their specific goals/needs.

Feb 12, 2024

In this important episode, Paul, Lexie and Stephen come together to discuss a very important topic in the bodybuilding space: dangerous prep protocols. In an extreme sport like bodybuilding, there are many dangerous and potentially life-threatening approaches to prepping for a bodybuilding show, however, this is NOT the only way to prepare for a show. Our hosts shed light on these dangerous protocols and touch on some more "optimal" approaches that you can take as an athlete.

Feb 8, 2024

In this episode, the coaches talk about some of the big considerations if you are interested in your first prep of many or if you simply want to do a bucket list show! Prep can be a much different world than a normal fat loss phase, and the coaches bring up topics of consideration like how to prepare your loved ones to understand your undertaking, what to expect and what you don't want to do!

Feb 5, 2024

In this episode, Paul, Lexie and Evan discuss what to do when you hit a plateau in prep. They each give insight into what they look for and what they prescribe to clients when a plateau occurs. Variables such as refeeds, recovery days, diet breaks and stress management tools, are discussed in depth.

Feb 2, 2024

In this special episode, Paul interviews one of his long time clients, Wendy Massey. Wendy is a Bikini Pro and competes in the Masters Pro Bikini division. Paul and Wendy dive into competing and furthermore, competing after the age of 45. Many ladies tend to think that it's "too late" to pursue competing at this point, however, for some, it is when they reach their peak!

Feb 1, 2024

In this episode, the coaches discuss how to successfully incorporate cardio into your routine for fat loss. There is a common misconception that more is better, but finding the right dose of cardio can help the longevity of your plan and your overall goals, while also not chaining you to a treadmill all day. Join us as we chat about different cardio modalities, how much we recommend for baselines and more!

Jan 29, 2024

In this episode, Paul, Evan and Lexie briefly recap the NPC Women's Workshop, that Lexie attended, this past weekend in Orlando before diving into a Q&A episode. Our hosts dive into a variety of questions from YOU guys answering everything from "Does food quality matter?" to "What does the standard bikini training split look like?"

Jan 26, 2024

In this special episode, Paul interviews his client Ariana Brothers. Ariana, who is already 2024 Olympia qualified, discusses her competing plans for 2024 and the strategy behind them, with Paul.

Jan 25, 2024

In this episode, our hosts discuss the concept of flexible dieting and why they love it, as coaches and athletes, SO much. Flexible dieting can get a bad wrap when approached a certain way, however, our hosts break down how they like to promote flexible dieting to their clients so that it is cohesive to overall health and longevity.

Jan 22, 2024

In this episode, Paul, Danika and Evan discuss the importance of checking in with where we are mentally and what our headspace looks like to try and make sure that life inside and out of competing stays a positive experience. From Coach Danika: "it's great to have structure and a plan, but if it's at the experience of memories and enjoying life over the long term, is it worth it?'

Jan 19, 2024

In this special episode, Paul interviews his long time client, Brian Decosta. Brian has had quite the season considering he most recently took the title of the Natural Bodybuilding World Champion. Paul and Brian discuss Brian's journey to his world champion title along with setbacks that came along the way.

Jan 18, 2024

In this episode, our hosts discuss the importance of NOT being reliant on motivation when it comes to making long-term health/wellness goals. Motivation can be high when starting something new, but what happens when it wears off? Our hosts touch on some of their own strategies and words of wisdom as it pertains to this topic.

Jan 15, 2024

In this episode, Lexie and Evan are joined by Stephen to talk about the somewhat "minor" details in prep that although minor, are actually very important variables in prep. Learn about some of the small things/details in prep that you SHOULD sweat when it comes to having the most optimal prep possible.

Jan 11, 2024

In this episode, Christina, Jess and Tyler dive into some of the ways that you can invest in your goals, your health, and even your sanity (!) by laying the groundwork for success. While some of this can be accomplished by making a monetary investment, a lot of the work is done mentally with some introspection and personal preparation.

Jan 8, 2024

In this episode, Paul, Lexie and Evan discuss some of the BIGGEST mistakes you can make in a contest prep. These mistakes range from specific protocol mistakes to specific mindset hindrances. Enjoy this informative episode as our hosts shed light on why they believe these variables can ultimately lead to ruining one's prep experience.

Jan 4, 2024

In this episode, Christina, Sarah and Nick outline and discuss the ProPhysique Transformation Challenge. This challenge has quickly gained traction and become a favorite amongst many who are wanting to kickstart their health and fitness journeys. This is a great episode if you are looking for more info on what the challenge entails and what is provided to each transformation challenger who chooses to partake in the "guided coaching" option.

Jan 1, 2024

In this episode, Paul, Lexie and Matt discuss a full breakdown of the National Shows in the NPC. They discuss where and how you can obtain a pro card at each one, as each National level show has a slightly different requirement when it comes to HOW a pro card is earned.

Dec 28, 2023

In this episode, the coaches discuss the art of successfully crafting your goals with a layered approach and loads of grace! We have to anticipate that things won't always go perfectly and that we may need to shift our approach, and if we start with that in mind it can be much easier to navigate the ups and downs of achieving your success in the long run.

Dec 21, 2023

In this episode, Paul interviews male transformation challenge winner, Calvin Perez. Calvin earned the prestigious title of the OVERALL winner of the entire challenge. Paul interviews Calvin, talking about his transformation and what he did to ultimately earn the "winner" title.

Dec 18, 2023

In this episode, Paul, Lexie and Evan talk about traits that they believe the most successful athletes have. Speaking from each of their coaching experiences and working with lots of competitors, they each chime in on qualities, habits and traits that make a successful prep client.

Dec 14, 2023

In this episode with the lifestyle crew, Coach John joins Stephen and Jess to discuss the topic of age, in the industry and realm of fitness. Many people use their age as a limiting factor, however, John shares some insight on his own personal experience when it comes to his own fitness journey and natural pro bodybuilding career.

Dec 11, 2023

In this Q&A episode with the Prep Team, Paul, Lexie and Evan address some questions asked by YOU guys. Touching on things such as their most uncomfortable prep scenarios, doing the stairmaster for cardio, and the qualities of their most successful athletes- the team goes into depth on many different contest prep-related topics.

Dec 7, 2023

In this episode, Paul interviews the FEMALE winner of the ProPhysique Transformation Challenge, Brandalyn. Paul and Brandalyn talk about Brandalyn's success and what she did to yield such an incredible transformation in 90 days.

Dec 4, 2023

In this episode, Paul, Lexie and Evan discuss coaching "red flags" and furthermore, what to look out for when hiring an online coach. Each coach provides their unique perspective when it comes to things they deem as being potential red flags and things to look out for to ensure you are hiring a coach who has your best interest.

Nov 30, 2023

In this episode, Jess and Christina sit down with Coach Daraja and talk about her upcoming improvement season, events and trips she's looking forward to and how to live the lifestyle with flair! You can have big plans for the future and keep your eye on the prize while also living for joy with intention.

Nov 28, 2023

In this special episode, Paul and Stephen discuss Ben Weider which is a natural IFBB/NPC show that is held each fall. For the past 2 years, Team ProPhysique has achieved the bikini overall title and this year, history was made with an Olympia qualification. Paul and Stephen briefly discuss the show, how it differs from a traditional NPC/IFBB show, and the ProPhysique athletes that competed.

Nov 27, 2023

In this episode, Paul and 2 of the team's prep coaches, Lexie and Matt, sit down and discuss the topic of choosing shows and furthermore, how to strategically plan your show season, as a competitor. Some points they touch on include how to know how long of an improvement season you need, how to implement the judge's feedback and how to pick and choose your season of shows.

Nov 23, 2023

In this special episode, Paul sits down and interviews SummerSculpt Transformation Challenge participant, Derk. Derk was the winner of the participants over 50 category and in this interview, Derk and Paul discuss Derk's transformation and what he did to facilitate the changes in his body composition. Derk's IG: @derkntexas Follow our Transformation Challenge Page on IG: @prophysiquetransformation

Nov 20, 2023

In this prep episode, Lexie and Evan chat with ProPhysique mindset coach, Danika, to talk all about the transition from PREP to improvement season for competitors. This can be a challenging season for competitors (new and seasoned), so bridging Lexie and Evan's prep coaching background with Danika's psychology background offers the perfect perspective on this topic.

Nov 17, 2023

In this special episode, Paul brings on Daraja who just competed for the 3rd consecutive time at the Olympia. She placed 9th in the world amongst some of the BEST in bikini however, her prep came with a lot of challenges and setbacks along the way. Paul and Daraja open up about her prep and what it took to get her to the Olympia stage this year.

Nov 16, 2023

In this episode, our lifestyle team discusses the concept of metabolic health and maintaining/building a healthy metabolism. With the new year approaching fast, this topic serves as a great topic to shed light on, considering metabolic health is of utmost importance when deciphering if you are ready to diet and be successful.

Nov 13, 2023

In this episode, Lexie, Evan and Paul recap the 2023 Olympia Expo and Show. All three hosts had the opportunity to attend in person, so each one offers some great insight into the weekend of events. Team ProPhysique even had 3 PRO bikini athletes, so the hosts recap and talk about those athletes and their placings as well.

Nov 9, 2023

In this episode, Christina and Stephen have a candid conversation regarding realistic goals for mental and physical health and your fitness during the holiday season. Maybe you feel up to buckling down and staying on track, maybe we learn to say "No" and allow it to be a complete sentence on it's own. Chat with us about how to feel prepared and succesful while navifating what can be a stressful season for those with fitness and physique goals.

Nov 6, 2023

In this episode, Lexie and Christina talk about the world of online coaching, how it has evolved with time and most importantly WHY it seems to work so well. They drop some key points when it comes to online coaching and how and why it seems to be so beneficial for a multitude of people, with many different types of goals.

Nov 2, 2023

In this episode, Christina and Stephen are joined by long time coach, Adam to talk about wearable devices such as apple watches, fit bits, oura rings, etc. Wearable devices that are used to track metrics seem to be all the rage these days, however, how valid are they truly? Find out, in this episode, as our coaches do a deep dive on this topic!

Oct 30, 2023

In this episode, our prep team recaps the Hurrican Pro from this past weekend where Evan competed and where over 10 ProPhysique girls stepped on stage. They also dive into some exciting prep "myths." From fasted cardio to cutting water and sodium on show day, our hosts break down the science between each of the myths.

Oct 27, 2023

In this special episode, Paul and Evan share some of their predictions for Open Body Building, Classic Physique and Men's Physique at the 2023 Olympia. Sit back and enjoy some entertaining predictions from two of our coaches who are also men's competitors themselves!

Oct 26, 2023

In this episode, Christina, Jess and Stephen sit down to chat about some of the common questions and concerns faced by clients coming out of a lifestyle dieting phase. With the recent end of the Pro Physique Transformation Challenge and some incredible transformations having been accomplished, it's important to have a plan for what's next and to understand some of the adjustments and changes that may take place as we transition into living in our new physique and lifestyle.

Oct 23, 2023

In this episode, Paul and Lexie sit down to talk all things show day! From the day before the show, to athlete checkins, backstage time and MORE, this episode is packed full with a ton of insightful information regarding what you can expect on show day.

Oct 19, 2023

In this episode, the lifestyle crew talks on the topic of "how you do one thing is how you do everything." This principle can be applied to so much across the board, so our lifestyle crew sits down and breaks it down more specifically into how it impacts our fitness goals.

Oct 16, 2023

In this Ask Us Anything style episode, Paul, Evan and Lexie answer a wide range of questions from maxing out one's genetic potential to coaching pet peeves or "icks" and knowing how much time to take away from dieting. Enjoy this fun, yet informative episode with out prep series hosts!

Oct 13, 2023

In this special episode, Paul interviews his client Ndeye, who recently earned her ticket to the Olympia. Ndeye is a mom of 2 and not only did she qualify for the Olympia this year BUT, she earned her Pro Card this past May. She will be headed to the O in less than a month under Paul's guidance!

Oct 12, 2023

Let's talk about Halloween and furthermore, the delicious seasonal temptations that "haunt" us right around this time of year. In this episode, the lifestyle crew talks about the upcoming holidays and some strategies for going about incorporating some seasonal treats into your daily macros.

Oct 9, 2023

In this episode, our prep team talks about how you can set up your improvement season, in order to optimize your competitive goals. From post show goals to implementing the judge's feedback, our prep team goes into depth on this important topic.

Oct 5, 2023

In this episode, Christina, Danika and Tyler discuss strategies for recognizing when difficulties are starting to arise and how we can get ahead of negative reactions. The coaches go over some of their own tools for pushing through or switching gears, and those that they work on with their clients for maximum success on some of the tougher days.

Oct 2, 2023

In this episode, Lexie, Evan and Kayleigh talk about prepping for the prep, as a competitor, and what you should consider. What are some key components when it comes to where you should be as an athlete before considering prepping for a show?

Sep 28, 2023

In this episode, Jess, Christina and Tyler talk about how chronic "undereating" could be holding you back from making good progress. There is no doubt that people who severely restrict tend to notice limited progress when it comes to their long term physique goals. Our team breaks down "WHY" in this podcast episode.

Sep 25, 2023

In this episode, our prep team ladies sit down and talk all about setting boundaries. When it comes to living the lifestyle of a successful competitor, boundaries with those around you are of utmost importance. Although they are not always easy to set, they are necessary! Each of our hosts provide some insight into what this looks like for each of them.

Sep 21, 2023

In this episode, Jess and Christina talk about some of the most popular/widespread fad diets and dieting strategies. They each give their educated take on these popular dieting styles, weighing in on what's "hot" and what's not.

Sep 18, 2023

What goes into an effective POST SHOW and how do you combat the immediate post-show weight gain that can oftentimes spiral out of control for some competitors? In this episode, Lexie, Evan and Rachel talk on the topic of post-show weight gain, what is normal and what is not AND how YOU, as a competitor, can set yourself up for a proper reverse diet.

Sep 14, 2023

Are you training or are you just exercising and going through the motions with the intent of breaking a sweat? In this episode, our lifestyle crew discusses and breaks down the difference between these two terms and why, one over the other, is more effective in reaching specific physique oriented goals.

Sep 11, 2023

In this episode, our prep team discusses some of the key qualities that make for the best athletes. The team touches on a wide variety of components that they believe make the BEST athletes, and furthermore, the happiest and most successful athletes.

Sep 7, 2023

It's bulking season! Or is it? In this episode, our lifestyle crew talks about what is means to "bulk" and when and why this can be effective for some people, dependent on their fitness goals.

Sep 4, 2023

In this Q and A episode, our Prep Team hosts sit down and answer many diverse questions from YOU guys. Topics from imposter syndrome, to working balance into the sport of bodybuilding to coaching mistakes and mishaps- the prep team covers an array of topics, keeping this episode fun, yet informative.

Sep 1, 2023

In this special episode, Paul sits down with his client Ariana Brothers, who recently made a comeback to the stage after taking 3 years away. Ariana has had quite the PRO season, achieving her first Olympia qualification at her 3rd show this year. Hear more about her journey, in this special episode!

Aug 31, 2023

In this episode, Christina and Jess sit down to discuss the topic of healthy habits and how sometimes, these habits can eventually backfire on some individuals, when taken to the extremities, becoming "not so healthy" habits.

Aug 24, 2023

In this episode, Christina and Jess sit down with Ryan Doris to discuss his history as a competitive bodybuilder, his expanding education and knowledge as an athlete and his new found passion for Pilates. Learn about how Ryan, @thenattypro, has complimented his love for lifting and bodybuilding with a focus on a body that moves in a healthy way with longevity in mind.

Aug 17, 2023

In this episode, Christina sits down with Stephen Beaugrand to discuss the meaning of health and how it fits into lifestyle decisions. They touch on the concept of health as a shifting range and how one's focus may change. They also touch on the importance of caring for your mental well-being along with your physical health.

Aug 10, 2023

In this episode, the team talks about some of the top lessons that they have personally learned within their own fitness journeys. Through each of their own individual unique journeys, all of our hosts have experienced things in their past that have ultimately taught them a valuable lesson that furthermore helps guide them into their future successes.

Aug 7, 2023

In this episode, Lexie, Rachel and Evan discuss all things pertaining to show day! Things such as misc. items to pack with you to how to effectively communication with your coach between prejudging and finals and so much more are discussed. This is a great episode for those looking to compete or those competing soon!

Aug 3, 2023

In this episode, the team interviews special guest and Team ProPhysique athlete, Samantha Bartley. Sam is a full time flight attendent and bikini competitor and she talks about effective strategies that she implements when it comes to traveling week to week and staying on track with her protocol.

Jul 27, 2023

In this episode, the lifestyle team is joined by Coach Tyler and ProPhysique's mindset coach, Danika, to discuss how your body image may be playing tricks on you and having an effect on your ability to find longterm results.

Jul 21, 2023

In this special episode, Paul brings on returning special guest, Dr. Bill Campbell to discuss the topic of fasting and time restricted eating. Dr. Campbell, who is a wealth of knowledge in the exercise and physique science world, breaks down the concept of time restricted eating and the pros and cons from a science backed perspective.

Jul 20, 2023

In this Q&A with our lifestyle crew, they dive into an array of topics/questions asked by YOU guys!!! From our hosts diving into their own backgrounds with disordered eating habits to answering more light hearted questions such as how to make friends/meet people in the fitness industry, this episode sheds light on a wide variety of topics.

Jul 13, 2023

In this episode with our lifestyle team, the team touches on veganism and vegetarianism for athletes and specifically for building muscle. There are many differing viewpoints on these dietary patterns, therefore our team is here to answer questions and give their own personal non-biased insight on this type of dietary protocol.

Jul 10, 2023

In this episode, our prep team discusses the topic of being "food focused" and what this means, along with ways that competitors can work to overcome these thoughts, whether they are deep into prep OR planning their reverse diet out of a show.

Jul 6, 2023

In this episode, the lifestyle crew discusses macros vs. a meal approach when it comes to one's approach to tracking their food. They dive into the pros and cons of both and how in certain cases, one may be more beneficial than the other, depending on the individual client.

Jun 29, 2023

Let's talk about your true efforts VS. your expectations. In this episode, our lifestyle crew hits on this topic bringing about the realities of matching one's true efforts to their expectations and results.

Jun 26, 2023

In this episode, the prep team discusses the idea of a "balanced" offseason AKA time away from the stage and what that looks like. Although it can look different for everyone, the team talks about a few areas where balance is necessary when taking time away from the stage.

Jun 22, 2023

In this episode, Kayleigh (a new mom of 2) joins Christina and Jessica to talk about postpartum fitness and how to plan your fitness goals around pregnancy.

Jun 19, 2023

In this episode, the prep team discusses time management as a bodybuilder, specifically one who is deep into contest prep. Contest prep is no easy task and it can oftentimes be looked at as a "part time job" with all that you have to accomplish. Our prep team dives into this and touches on some of their best advice!

Jun 15, 2023

In this episode, the lifestyle crew talks about the ever so loaded topic of alcohol and how to properly track it into your macros. Alcohol can be a tricky thing to account for properly, therefore the lifestyle crew breaks down how you can track and occasional drink AND how this can potentially affect your progress.

Jun 8, 2023

In this episode with the lifestyle team, the team talks about how to know if you are progressing properly in your training. They touch on different ways that you can measure your progress and your strength in the gym and some common things that help their own clients when doing this.

Jun 1, 2023

In this episode, the lifestyle team is joined by fellow ProPhysique mindset coach, Danika, to discuss how negativity may be holding you back and why it could be hindering your potential progress.

May 25, 2023

In this episode, the lifestyle team talks about giving and receiving fitness advice. This can be a touchy subject, therefore the lifestyle crew breaks down this topic and furthermore talks about the right way to go about receiving and giving the right type of advice when it comes to fitness.

May 18, 2023

In this episode, the lifestyle team discusses some of their favorite alternatives to counting macros and when these strategies/practices can efficiently be used.

May 11, 2023

In this lifestyle-focused episode, Jess and Christina sit down for an "Ask Us Anything" lead episode. They run through a series of questions that YOU guys asked per their Instagram. Enjoy this variety-filled episode as they run through some great questions!

May 8, 2023

In this episode, the prep team is back to discuss the COST of competing in a bodybuilding show. Everything from suit, show entry, coaching and more, can add up during a contest prep, so the team takes some time to break down the necessary costs that you don't want to skip out on.

May 4, 2023

In this episode, the lifestyle crew talks about fun MEAL PREP "hacks." Learn how to make your life a little bit easier with some simple, yet effective ways to approach your meal prep.

May 1, 2023

In this episode, Rachel and Evan are joined by Paul and Stephen who happen to be the 2 original coaches of Team ProPhysique. With Paul being the founder and Stephen being the first official Team ProPhysique coach, the two talk about HOW to become a prep coach in the online space and what credentials/personality traits one needs to be successful.

Apr 27, 2023

In this lifestyle focused episode, Phil and Jess are joined by coach Stephanie to talk all about building muscle and losing fat as you age. Oftentimes, we assume that our age dictates and furthermore, limits, what we are able to achieve with our body. The lifestyle crew + Stephanie talk about this topic in depth, shedding insight on the truth.

Apr 24, 2023

In this episode, Lexie, Evan and Rachel talk about the small little detaisl in prep that are oftentimes overlooked and that you SHOULD "sweat." Things such as micronutrients, sleep, meal timing, etc. become more important the longer you are in prep and the closer you get to your show.

Apr 20, 2023

In this episode with our lifestyle team, Phil, Christina and Jess discuss the topic of a summer "shred" AKA a cut leading into the summer months. Our coaches are no strangers to clients wanting to look and feel their best going into the summer months, so in this episode, the team talks about what qualifies someone as being ready to dive into a shred for the summer.

Apr 17, 2023

In this episode, Lexie, Kayleigh and Evan talk about how to lose like a winner. In the sport of bodybuilding, oftentimes, you will lose more than you win, as that is just the reality of things BUT, learning how to use your loses as means of improvement is key. Learn some key take aways on how you can lose with grace and use your loses to better yourself as an athlete.

Apr 13, 2023

In this episode, the lifestyle crew talks about kids and working out. When is it TOO early for kids to be introduced to working out and what is the best way to approach this scenario if you have children?

Apr 10, 2023

The prep team is back for another highly requested "Ask me anything" episode. Lexie, Evan, Rachel and Kayleigh run through a series of questions from YOU guys, hitting on a wide variety of topics.

Apr 6, 2023

In this episode with the lifestyle team, they sit down and answer YOUR questions! This is a special "as us anything" episode, where Jess, Phil and Christina answer a wide array of questions pertaining to fitness and nutrition.

Apr 3, 2023

In this episode, our prep team covers the topic of Metabolism. They go into depth on the topic of metabolism and share their personal strategies for maintaining a GOOD and healthy metabolism from prep to improvement season.

Mar 31, 2023

In this special episode, Paul and Daraja review their thoughts and key takeaways surrounding the Pro Bikini results and standings from both the Arnold Classic and the first big Pro/Am show of the year, Border Klash in Orlando!

Mar 30, 2023

In this episode, the lifestyle group goes into depth about the concept of having a morning routine AND what it can do for your mental space AND productivity throughout the rest of the day. The team also shares some of their own personal morning routine habits, talking about the benefits it provides each of them throughout the day.

Mar 27, 2023

In this episode, the prep group goes into our personal tactics and coping mechanisms for stress relief and stress management both surrounding show day for bodybuilders and in everyday life, training, etc. We discuss breathing tactics and ways we've found helpful in managing everyday and bodybuilding-specific stressors as well as how stress impacts all aspects of our lives.

Mar 23, 2023

In this special lifestyle episode, Phil and Christina are joined by 2 of the team's coaches, Danika and Nick, to touch on the topic of fitness AND parenting. Each coach, being a parent to multiple kids, offers perspective in this avenue talking about how fitness can potentially add to parenting.

Mar 20, 2023

In this episode, the prep team discusses the importance of hydration and micronutrients. Water, specific micronutrient goals and furthermore tips for making the most out of both of these things, are discussed in this episode.

Mar 16, 2023

In this episode, our lifestyle group chats all about prioritizing time and how to efficiently get SHIT done! Each coach comes from a different background, therefore each one offers unique insight into how they prioritize and manage their days and get all that needs to get done, done, within a 24-hour time frame.

Mar 13, 2023

In this episode, the prep team talks about a more generalized and thought-provoking topic- the topic of self-acceptance, self-ownership, and self-development. Lexie, Evan, Rachel and Kayleigh share their personal experiences regarding this topic along with some insight and advice for all current and future competitors.

Mar 9, 2023

In this episode with the lifestyle team, the team places an emphasis on differentiating between valid REASONS and excuses, specifically when it comes to fitness goals. There is a distinction between the two, however, both can sometimes be misunderstood, therefore this episode sheds some light into both and how to differentiate between them,

Mar 6, 2023

The prep team (Kayleigh and Lexie) are joined by 2 special guests in this episode, Christina and Danika, who are also coaches on the team. In this episode, the topic of competing postpartum is discussed. Each coach speaks from personal experience whether it be competing postpartum themselves OR prepping their own clients postpartum.

Mar 2, 2023

Join our lifestyle team as they dive into the topic of supplements. With SO many different supplements on the market, it can be overwhelming knowing which one(s) are worth it and which ones are not. In this episode, the lifestyle team discusses some of their favorite supplements and furthermore, some of the supplements that they deem as not being as beneficial.

Feb 27, 2023

Join our prep team for a super informative episode on the topic of how to listen to your body when it comes to important things such as digestion, gut health, training when sick and MORE.. Lexie, Evan, Kayleigh and Rachel give personal insight and experience into these topics.

Feb 23, 2023

The lifestyle team is back to talk about staying on track with your new year's resolutions and goals. We are now 2 months into the new year...have you kep the promise that you made to yourself on Jan 1st up until now? If not, this is a great listen because the lifestyle team dives into some tactics and strategies on HOW you can create goals that you will be able to stick with long term.

Feb 17, 2023

Join us for a special episode with Paul and Daraja where they discuss Daraja's 2022 Olympia feedback. The Olympia, arguably being one of the most prestigious stages in bodybuilding, is where Daraja placed fourth at this past December. Paul and her breakdown some of her feedback from the judge's, in this episode.

Feb 16, 2023

Let's talk about online coaches and furthermore, what their ROLE is in one's fitness journey. In this lifestyle series episode, the team talks about the ins and outs of the true role of a coach.

Feb 13, 2023

In this episode with our prep team, they talk all about managing the task of traveling with PREP. Pre, alone, can be a hard task to manage, let alone throw traveling into the mix and it can be extra challenging. But, when there is a will there is a way, and our prep team breaks down some of their best tips and strategies when it comes to traveling while on prep.

Feb 9, 2023

In this unique and extra informative episode, our lifestyle team talks about the importance of pelvic floor health and ways to promote a STRONG pelvic floor. Coach Christina, furthermore, gives us insight into her own journey with this as she has ben through 4 different pregancies and has acquired a strong understanding of this topic!

Feb 6, 2023

Join the prep team to talk about the improvement season of bodybuilding, and furthermore, how to stay motivated during this phase. In this episode, the team dives into some of their best practices when it comes to treating the improvement season seriously and using the time to IMPROVE in between seasons.

Feb 2, 2023

The lifestyle team is back for a round of "ask us anything!" In this fun episode, Phil, Jess and Christina answer all of your guys' juicy questions. Sit back, relax and learn a thing or two as our lifestyle team answers some of your guys/ questions!

Jan 30, 2023

In this informative episode, the prep team talks all about NUTRITION! This topic is of utmost importance when it comes to how an athlete performs, feels, recovers, and progresses. In this episode, the team hits on all points of nutrition from pre and post-workout nutrient timing to intra-workout carbs.

Jan 26, 2023

So you want to run a marathon...? Say no more! In this fun episode with the lifestyle team, the team discusses marathon training and all that it entails from training, cardio and dietary regimen. As Coach Christina prepares to run a marathon, she discusses her personal experience with this as well!

Jan 23, 2023

What is the most effective way to structure a training program for a competitor? In this informative episode, the prep team discusses training and furthermore, training your training towards what your specific division is in bodybuilding. They also debunk some common myths regarding training and set the standard straight when it comes to optimally setting yourself up for success with your training.

Jan 20, 2023

In this special episode, Paul Revelia is joined by his client Brittany Hamilton. Brittany competed at the Olympia for the first time this past year, under Paul's guidance and has big plans this upcoming year when it comes to her competing career. In this special episode, they talk about her road to the Olympia and the highs and lows leading up to the special day.

Jan 19, 2023

Let's talk about learning NEW exercises in the gym. Intimidating for many, but a vital part in progressing in your fitness journey, the lifestyle team tackles the topic of learning new exercises in the gym. Learn how you can learn new exercises and incorporate them, safetly, into your gym regimen.

Jan 16, 2023

Join the prep team and Paul for a fun episode talking all about ProPhysique's NEWEST live event: Command the Stage. This event, being held in Tampa, FL this February, will be an unforgettable experience with everything from guest speakers, training one on one with professionals, posing and MORE!

Jan 12, 2023

What is Reverse Dieting and why is it so important? This common term is oftentimes associated with competitors/bodybuilders, but it is a GREAT tool for ANYONE. In this episode, the lifestyle team goes into depth on reverse dieting and why it is so important in anyone's fitness journey.

Jan 9, 2023

The prep team kicks off the new year with a juicy one; relationships and competing! In this fun-filled and honest episode, the team dives into the topic of dating and relationships while being in contest prep. Hear the different perspectives from all of them, as they dive into this topic.

Jan 6, 2023

In this special bonus episode, Paul sits down and talks with her client, Lawna Dunbar. Lawna turned pro in 2021 and recently stepped on the Olympia stage this past December, qualifying on points! Lawna and Paul discuss Lawna's long journey to the O stage, in this special episode!

Jan 5, 2023

In this special lifestyle episode, Phil and Christina are joined by a very special guest, Vic, Christina's husband! Christina and Vic both have military backgrounds and met while in the Navy, therefore, in this episode, they talk about fitness and how it factors into being in the military.

Jan 2, 2023

Kick off the new year with this episode from our Prep Team and new addition, Kayleigh! In this episode, the team discusses maturity as an athlete and as a competitor and each one speaks on some of the most valuable lessons that they have learned during their times as athletes in the sport of competing and bodybuilding.

Dec 29, 2022

In this New Year's themed episode, the lifestyle team touches on goal setting for the gen pop, specifically. How can YOU effectively set realistic goals going into the new year?

Dec 26, 2022

In this episode, Rachel, Evan and Lexie talk about effectively setting goals going into the new year. From a competition prep standpoint, what is the best way to set realistic goals pertaining to your competing career, going into the new calendar year? Our prep team coaches share their insights and input!

Dec 23, 2022

In this special episode, Paul and Daraja recap the Olympia 2022, where Daraja placed FOURTH out of a massive bikini lineup. Enjoy this episode as Paul and Daraja recap a monumental time in both of their careers.

Dec 22, 2022

In this episode, our lifestyle group chats all about CONFIDENCE... in the gym, that is! Gaining confidence in the gym is definitely a skill that doesn't come naturally for most. With the new approaching, Phil, Jess and Christina give some of their tips for becoming your most confidence self in the gym setting.

Dec 19, 2022

In this special episode, Dr. Bill Campbell returns for an information-rich episode with Paul Revelia. In this particular episode, they discuss the topic of training frequency and furthermore, Dr. Campbell's research regarding this topic, in the lab.

Dec 15, 2022

In this special episode, a few of the team's coaches sit down and talk Olympia predictions! The Olympia, perhaps one of the most prestigious bodybuilding events of the year, will be taking place in Vegas this year. Hear what a few of our coaches have to say as they give their input and predictions on what could happen in this year's competiton.

Dec 15, 2022

In this episode with the lifestyle team, the team builds hype and answers some FAQs regarding the ProPhysique Transformation challenge, which will be kicking off in January of 2023. This challenge, open to ALL, is a great way to kickstart one's fitness journey and in the midst of it all, ProPhysique is bringing in a ton of valuable resources in for all participants.

Dec 12, 2022

The prep team is back for another Q & A! In this episode, the team answers your juicy questions, candidly. Everything from PEDs, tips for competing, meeting "gym rat" friends, and MORE, are discussed in this serious, yet light hearted episode.

Dec 8, 2022

In this episode, the lifestyle team gives us their take on recovery. Earlier this week, we released an episode where our prep team gave us insight into their tips for optimizing recovery, but in this episode, we hear specifically from our lifestyle team and how they implement recovery from a lifestyle approach.

Dec 5, 2022

In this episode, the prep team talks all about the topic of recovery. As a competitor, making sure that your body is properly recovering is SO important. The team discusses different forms of recovery and why they are so important to the overarching plan in a competitor's journey.

Dec 1, 2022

In this episode with the lifestyle team, training frequency and furthermore, how often you should switch up your training is discussed. Oftentimes, people fall trap into thinking that their training must change all the time but in most cases, that holds people back more than helping them in their fitness journeys.

Nov 28, 2022

In this episode, Evan, Rachel and Lexie discuss the topic of vices (such as drugs, alcohol, and poor sleep) that can hold us back in our bodybuilding careers. And at what point do some of these vices become "okay" in moderation?

Nov 24, 2022

In this special Thanksgiving episode, the lifestyle team talks about practicing gratitude:) How can YOU effectively practice gratitude in your day to day life and furthermore, how can you implement it into your fitness journey and lifestyle?

Nov 21, 2022

In this episode, the prep team brings on Paul Revelia and the team discusses how to pick your shows AND navigate the bodybuilding show circuit. Between Rachel, Lexie, Evan and Paul's insight, the team shares their best advice when it comes to navigating shows.

Nov 17, 2022

In this episode with the lifestyle team, they discuss setting boundaries and furthermore, how to set effective boundaries so that you can prioritize your fitness while maintaining your relationships and leading a happier life.

Nov 14, 2022

In this episode, the prep team discusses digestion in prep. What are some ways that YOU, as an athlete, can optimize your digestion while in prep and furthermore, what are some common patterns when it comes to digestion "triggers" in the depths of prep?

Nov 10, 2022

WTF does the term "biofeedback" mean? In this episode, the lifestyle crew breaks down this commonly used term into simpler terms, explaining all that it is entails and how you and your coach can benefit from staying on top of managing biofeedback.

Nov 7, 2022

In this episode, the prep team discusses plateaus and furthermore, what to do when you hit them during prep. The team also discusses some helpful tools and tactics when it comes to lessening the chance of hitting a plateau early on in prep.

Nov 3, 2022

In this episode, the lifestyle team talks about living a "fit" lifestyle, without going broke! Many people assume that living a healthy lifestyle requires a hefty financial commitment., but this does not have to be the case, Tips for living a healthy lifestyle while still being cost-effective are spoken about in this insightful episode.

Oct 31, 2022

In this episode with the prep team, Rachel, Evan and Lexie talk about how to effectively communicate with your coach. Communication is the key ingredient in the coaching/client relationship, therefore it is important to know how to effectively communicate with your coach, in order to make the most of your journey.

Oct 27, 2022

In this episode, the lifestyle team talks about dieting for special occasions. Whether that be a wedding, a birthday, a trip, an anniversary, etc., the team talks about how they approach these types of dieting phases with clients.

Oct 26, 2022

In this episode, Paul brings on a special guest and friend of the team, Dr. Bill Campbell from the University of South Florida's Performance & Physique Enhancement Laboratory. Many of our coaches have graduated from Bill's program at USF. The two discussed some of the new research on diet breaks and refeeds for physique athletes.

Oct 24, 2022

In this episode with the Prep Team, Rachel, Evan, Dani and Lexie answer your guys' questions! Keeping things raw and real in this episode, the team dives into some of the questions that they each got on their own Instagram pages.

Oct 21, 2022

In this special episode, Paul, Dani and Stephen recap the first ever Team ProPhysique Coach's retreat in Denver, CO! Hear about this memorable weekend and what it entailed, in this episode.

Oct 20, 2022

In this episode, the lifestyle team talks about setting up a home gym! In this, they break down some of the basics when it comes to optimizing your home gym set-up. Equipment, brands, space, and all other factors needed when considering a home gym, are discussed in this episode.

Oct 17, 2022

Stage Glam 101! In this fun episode, the prep team + special guest Daraja, talk on the topic of stage glam and furthermore, some of the do's and don'ts. From the tan, makeup, hair and suit selection, these ladies do an in-depth overview, covering it all!

Oct 13, 2022

In this episode, the guys (Phil, Tyler and Matt) talk on the topic of testosterone! They do a deep dive into key ways on how you can optimize your testosterone, as an athlete and furthermore, for general health purposes as we age. **This podcast is not intended for medical advice. Please seek medical attention from a licensed professional if you think you may need medical attention or advice.

Oct 10, 2022

In this episode with the Prep Team, the team discusses some of the biggest myths when it comes to preparing for a bodybuilding competition. HIIT cardio, tilapia thinning the skin, salt being bad and MORE. Tune into this episode to learn more about what not to believe and what to believe when it comes to prep.

Oct 6, 2022

In this episode, the lifestyle team talks on a fun topic: dispelling common fitness and nutrition MYTHS! When it comes to diet and training, there is a ton of information out there and it can be hard to know what to believe. But have no fear, the lifestyle team breaks down common myths in this special "MythBusters" episode.

Oct 3, 2022

Are you ready to compete? In this episode, the Prep Team discusses what to consider before deciding to jump on stage in a bodybuilding competition. Gain perspective from all four of the Prep Team members when it comes to things that they consider of utmost importance before hitting the stage for the first time.

Sep 29, 2022

In this special episode, the lifestyle team + special guest Danika Johnson talk about weight gain and furthermore, the psychological aspects that come as a part of it. Danika is the mindset coach on Team Pro Physique, therefore, she offers a deep routed perspective when it comes to this topic.

Sep 26, 2022

In this special episode, the prep team records with special guest, Paul Revelia to talk about the topic of peak week. Peak week strategies, the science behind peaking and the evolation behind it, are all discussed, in this episode.

Sep 22, 2022

How to cope when the diet gets HARD! In this episode, the lifestyle team discusses how to handle the phase of the diet when things get ROUGH. Mentally, physically, and emotionally, how can YOU best handle the phase of the diet when things get extremely hard.

Sep 19, 2022

In this episode, the Prep Team discusses the topic of training and furthermore, training for your specific division on stage. Tune in to learn different methods when it comes to tailoring your training for your specific bodybuilding division.

Sep 16, 2022

In this episode, Rachel interviews coach Paul Revliea & Founder of Pro Physique and his long-time friend, Doug Miller on the story of how they met and started working together, how their businesses grew to where they are today, and the importance of establishing solid core values and fostering a positive company culture. Doug Miller owns Core Nutritionals, Merica Energy, Merica Labz, ArmsRace Nutrition and The Nutrition Corners. Core Nutritionals is one of our sponsors for the Pro Physique code--Use code PODCAST for 20% off at CoreNutritionals.com

Sep 15, 2022

In this episode, the Lifestyle Team talks about being a better example for those around us, whether it be friends, family, significant others and/or kids. How can setting an example in our own lives be beneficial for those around us?

Sep 14, 2022

In this special episode, Paul, Stephen and Kayleigh recap North Americans 2022! NorthAmerican's, being one of the largest national shows of the year, always brings about excitement as Team Pro Physique always brings a large crew of competitors, who are all fighting for their prestigious pro card.

Sep 12, 2022

In this episode, the Prep Team discusses the topic of post-show blues which is oftentimes, a period of time post-show/post competition prep, that many competitors struggle with. Learn how to helpfully manage post-show blues, in this episode with the prep team.

Sep 8, 2022

In this episode, The Lifestyle Team talks about having balance within your social life while maintaining and achieving fitness goals. Social pressure can be one of the most challenging things when it comes to making progress in our fitness journeys, therefore, this episode provides insight and words of wisdom when it comes to handling this!

Sep 5, 2022

In this episode, the Prep Team (Lexie, Dani, Evan and Rachel) introduce themselves and talk about some of the most embarrassing things that have happened to them while in prep. Enjoy this lighthearted episode as each coach shares their funny, yet most embarrassing moments.

Sep 1, 2022

In this episode, Daraja, Rachel and Kayleigh sit down and discuss the topic of building your brand as an athlete. From sponsorships to ambassador programs, building your platform as an athlete can be important. Rachel, Daraja and Kayleigh speak on their personal experiences and give insight into this topic.

Aug 29, 2022

In this episode, Rachel and Nick weigh in on some of the highs and lows of gym ownership. Owning and managing a gym is oftentimes something that looks appealing to the outside eye, however, there is a lot of backend work that goes into it, that the outside eye cannot see!

Aug 25, 2022

In this episode, Phil, Christina, Jess and Sarah discuss the power behind routine and habits within our day-to-day lives. They discuss how these variables can ground us and allow us to be successful in our fitness journeys.

Aug 22, 2022

In this special recap episode, some of the team's coaches recap two huge shows: Tampa Pro and TX Pro, both falling on back to back weekends. Hear some special insight into what went down at both of these shows and what ultimately led to getting Daraja her Olympia qualification!

Aug 18, 2022

In this episode, Kayleigh, Lexie and Evan talk on the topic of the judge's feedback post-show. How do you go about gathering the judge's feedback and how do you decipher what the judges are telling you about the improvements that you need to make to your physique?

Aug 14, 2022

In this episode, Matt and Jessica talk about setting realistic fat loss expectations. What is "realistic" when it comes to a fat loss phase and what you should expect when endeavoring this phase/goal on your own?

Aug 11, 2022

In this special episode, 4 of the team's coaches dive into the topic of "why we fail at achieving our fitness goals." This episode goes into depth on why a lot of people struggle to achieve their personal fitness goals, and furthermore, maintain them.

Aug 8, 2022

In this episode, four of the team's coaches touch on a contest prep strategy known as the "push/pull method." This method is commonly used in prep, amongst many of the coaches at Team ProPhysique and it has been proven successful in many instances, for our athletes who step on stage.

Aug 4, 2022

In this episode, Paul and Stephen recap USA's this past weekend in Vegas. After a two-year hiatus from Vegas, USA's returned to Vegas, on the strip! Paul and Stephen recap the venue and the exciting outcomes that took place at this show.

Aug 1, 2022

When should you go to Nationals as a competitor? In this episode, Sarah and Maria talk on this topic and talk about when it is smart for a competitor to make the jump to compete at a national-level show because sometimes, just because one is nationally qualified, it doesn't always mean they should make the jump to a national show.

Jul 28, 2022

In this episode, Coach Steph and Alba talk about setting back the biological clock. Oftentimes, age is a factor that plays a BIG role in individuals' ability to believe in themselves and what they are capable of achieving pertaining to their fitness goals. Steph and Alba talk about how they have managed to get into the best shapes of their life, over 40.

Jul 25, 2022

In this special episode, Paul and Kayleigh are joined by Toxic Angelz Bikinis owner, Margaret, to discuss all things BIKINI! From how the bikinis are made at the headquarters, to tips for picking out your own bikini for stage, this episode is jam-packed full of valuable and insightful info for any bikini competitor.

Jul 21, 2022

In this special episode, Stephen introduces Nick Joy, one of the newest coaches to join ProPhysique. Stephen and Nick talk all about Nick's background and how he manages being a coach, being a gym owner AND being a dad and husband on top of all of that.

Jul 18, 2022

Train like you give a damn and optimize your offseason gains like a PRO! In this episode, Paul and Rachel discuss the importance of training with intent while in an offseason/spending time away from prep.

Jul 14, 2022

In this episode, Coach Phil and Coach Gillian dive into the topic of extreme weight loss. Both having undergone extensive weight loss transformations, they talk on whether or not this extreme amount of weight lost with time IS sustainable to keep off long term.

Jul 11, 2022

In this special episode, Paul sits down with his long time client, Dani Patterson, to discuss her road to pro. Dani recently earned her pro card at NPC Universe in New Jersey. She and Paul dive into her journey and what it took for her to get to where she is at today.

Jul 7, 2022

When it comes to contest prep, relationships, whether it's with your significant other, children, or friends, can be tough to navigate. In this episode, Rachel and Danika discuss this topic and speak from their own experiences prepping and managing their own relationships.

Jul 4, 2022

In this episode, Lexie and Rachel discuss the topic of getting comfortable with being uncomfortable. This is such an important topic when it comes to growth within the bodybuilding space and as an athlete. Oftentimes periods of discomfort are NEEDED to grow as an athlete.

Jun 30, 2022

Losing weight AND maintaining it can be easier said than done. Losing weight isn't always the hardest part, as oftentimes, it's keeping it OFF and maintaining that progress that deems itself as being the more difficult task at hand. In this episode, Coach Lexie and Matt discuss this topic.

Jun 27, 2022

In this episode, Stephen and Daraja talk about simplifying your diet and what that looks like. Too many times, people like to overthink their diet and what is most optimal, when most times, it is much simpler than they think or at least, the simple steps are what's needed to get started.

Jun 23, 2022

In this episode, Coach Kayleigh and Christina discuss the topic of DIGESTION and furthermore, how to troubleshoot when you may be experiencing digestion issues.

Jun 20, 2022

In this episode, Dani introduced Maria and Ben, two new coaches to the team. Specifically, they dive into some differences between bodybuilding and powerlifting, both being very relevant to each of their individual backgrounds.

Jun 16, 2022

How do you know when and if it is the time to start a contest prep? In this episode, Rachel and Jess go into details and logistics that should be considered when evaluating whether it is the right time to prep or not.

Jun 13, 2022

What are some reasons WHY you may not be seeing the progress you should be seeing? In this episode, Sarah and Gillian discuss some common things that they see as coaches when it comes to why an individual may not be seeing the progress that they wish to be seeing.

Jun 9, 2022

In this episode, Paul introduces new coach, Evan Wells. Evan is a bodybuilder/competitor himself and has an extensive history in the bodybuilding community, where he has grown to evolve his beliefs and practices when it comes to his own bodybuilding journey and his clients.

Jun 6, 2022

Sometimes, tough conversations are NEEDED at some points within one's coaching journey. In this episode, Coach Phil and Christina talk about their experiences with having to have tough conversations with clients.

Jun 2, 2022

In this episode, Lexie and Kayleigh break down the cost of competing. Competing comes with a price tag and Lexie and Kayleigh are here to break it down to a TEE. Everything from prep costs, show day costs, and little costs that one may not think of is discussed in this episode!

May 30, 2022

What is a refeed and what are some different refeed strategies that one can take to optimize a fat loss phase? In this episode, Paul and Matt discuss this topic and talk about some of their very own strategies and successes using these with their clients.

May 26, 2022

In this special episode, Paul and Stephen sit down to discuss and recap the annual ProPhysique Experience, which took place this past weekend in Tampa, FL. This weekend was full of learning with guest speakers like Bret Contreras, Joe Klemczewski, and Matt Blevins, training AND some memorable team bonding to top it off!

May 23, 2022

In this episode, Coach Priscila and Coach Christina dive into the basics of getting started and WHERE to start as a beginner, when it comes to your fitness and nutrition goals. Nutrition, workouts, adherence and MORE, this episode goes into detail on where you should start if you are just getting started with your fitness and nutrition-related goals.

May 19, 2022

In this fun filled episode, Coach Rachel and Kayleigh speak on the topic of getting shredded and furthermore, all the shit they don't tell you about being shredded. It may look glamorous at the surface level, but how it feels for most, is another story!

May 16, 2022

How can you set up your building season so that you can get the most out of it? In this episode, Matt, John and Phil touch on this topic and how you can plan to optimize the gains, mentally and physically, within a growth phase.

May 12, 2022

What's the hype behind fat burners? Or...is there even a hype to begin with? In this episode, Jess and Steph break down fat burners and whether or not they are a fitness fact or fad when it comes to fat loss.

May 9, 2022

Newbie to the gym? No worries! We've got your back in this episode. Coach Lexie and Coach Priscila give the run down on some of the basics to consider when you are super new to the gym.

May 5, 2022

In this episode, Coach Stephen and Sarah talk about lagging body parts on the physique and how (& if ) it is possible to bring them up with time. This is particularly important for physique competitors as most of the time, who strive to have a balanced physique and frame on stage.

May 2, 2022

A life without mirrors, scales and marked sizes...oh my! In this episode, Danika and Christina talk on this topic and preface what it would be like to live a life where society was NOT so consumed by the above.

Apr 28, 2022

Leveling up in the NPC...what does it mean and how do you progress, as a competitor, in the NPC? From competing at a regional level, to becoming nationally qualified, to competing at a national show, there are LOT'S of little things to consider when working your way up through the different levels of the NPC.

Apr 25, 2022

What's it like juggling both a corporate job AND being in a diet phase at the same time? Oftentimes, social pressure can be the hardest part of adhering to a diet, let alone social pressure from work peers. Rachel and Bret, both having experience in this area, touch on this topic, in this episode.

Apr 21, 2022

First time competitors, listen up! In this episode, Coach Lexie and Gillian, both competitors themselves, discuss some of their top tips and pieces of advice for those who may be competing for the first time.

Apr 18, 2022

What is a calorie surplus and when is the most optimal time to use it? In this episode, Phil and Priscila chat about the OPPOSITE of a calorie deficit, and furthermore, dive into the topic of a calorie surplus and when, why and how one might use it to optimize their goals.

Apr 14, 2022

In this episode, Jessica and Danika come together to talk about the scale and furthermore...why it truly doesn't mean $h*t in the grand scheme of things. Oftentimes, we tend to get uber caught up on the scale when tracking progress when in fact, it truly is just another data point to measure!

Apr 11, 2022

What's it like to be a bikini competitor, deep into prep? More specifically, what does a normal day in the life a bikini competitor, who is deep into prep vs. one who is in their offseason, look like? In this episode, Jessica and Kayleigh speak on this topic from their own past experiences.

Apr 7, 2022

In this episode, Paul and Stephen sit down to recap the NPC and IFBB Klash Championship show that was held this past weekend (April 2, 2022) in Orlando. They reflect on their clients who competed, both in the NPC and IFBB show and furthermore reflect on the show as a whole.

Apr 4, 2022

How to get creative in the kitchen 101 with Lexie and Aliza. If you are feeling bored and burnt out when it comes to the food and meals that you are preparing, listen up!! Getting creative in the kitchen doesn't have to be overcomplicated! Lexie and Aliza break down some of the simplest ways you can spice up your food take things from boring to AMAZING real quick.

Mar 31, 2022

What does it mean to be an overachiever in the coaching process? In this episode, Stephen and Stephanie talk about this idea of being an "overachiever" and how although a bit counter-intuitive, how it can be harder on the coach and individual when looking to make progress.

Mar 28, 2022

In this episode, Coach Alba and Danika, both moms of multiple kiddos, sit down to talk about advocating for your fitness rights as a mom. Oftentimes, there can be this sort of grey area when it comes to mom-hood and fitness goals and sometimes it can come with the quote on quote "mom guilt." Alba and Danika speak on this more, using their own personal experiences as examples.

Mar 24, 2022

RPE explained! RPE, standing for "rate of perceived exertion," is a commonly used term in training programs. If oftentimes allows clients to gauge how intense their sets should be, during their workouts. In this episode, Rachel and Sarah go into more depth on this.

Mar 21, 2022

How to track your progress in the gym 101. In this episode, three of the team's coaches talk about ways in which you can track your progress in the gym, and how you can furthermore track your training progressions week by week.

Mar 17, 2022

In this episode, Coach Kayleigh and Priscila break down the different types of protein and furthermore the differences between each. With so many different kinds on the market, this can be an overwhelming topic for many, therefore this episode sheds light on the basic breakdown and differentiations between each.

Mar 14, 2022

ARNOLD 2022 recap!! In this episode, Paul, Stephen and Dani recap the funfilled Arnold Sports Festival weekend in Columbus, Ohio along with the expo and show itself.

Mar 10, 2022

Do you feel constantly consumed by the thought of food? This is a very common thought pattern for people, specifically coming out of a contest prep or extensive dieting phase. In this episode, Dani and Danika shed some light on this topic.

Mar 7, 2022

Traveling while on prep? This one is for you! Lexie and Rachel, sit down and give you all of their tips and tricks for traveling while on prep. Whether it be traveling for your actual show or just general travel while being in the midst of contest prep, this episode is full of valuable takeaways and prep specific travel tips.

Mar 3, 2022

Making the transition from a fat loss phase to a reverse diet can be TOUGH, mentally, more than anything. In this episode, Phil, Jessica and Matt sit down and discuss this transition, offering insight and tips with this phase and furthermore WHY it is such a critical transition phase!

Feb 28, 2022

In this extra special episode, Paul and Stephen dive into the Arnold 2022. The Arnold Expo and Bodybuilding Extravaganza is back and intended to be the biggest it has been in several years. Paul and Stephen touch on this exciting weekend that is amongst us and what they predict going into this weekend full of bodybuilding.

Feb 24, 2022

What are the pros and cons of tracking macro grams vs. macro percentages? In this episode, Lexie, Sarah and Aliza do a deep dive into this topic explaining the benefits behind tracking macros GRAMS for precision rather than just the general percentages as they play out in accordance with your calorie total.

Feb 21, 2022

In this special episode, Paul introduces new coach Danika Johnson. Danika has a background and degree in pyschology but is also an WNBF and IFPA bikini pro. Danika and Paul talk on the topic of mindset and ultimately, setting yourself up for success through your mindset and mental capabilites.

Feb 17, 2022

What are some of the instances in which you may want to consider pulling yourself out of a prep? In this episode, Dani and Stephen talk on this topic, furthermore, explaining some of the scenarios where it may be smart for the athlete's purpose, to pull out of a contest prep.

Feb 14, 2022

What's in your gym bag? In this episode, a few of the ladies at Team ProPhysique go over some of their gym bag must haves, talking about some of the essentials that they like to keep with them when headed to the gym.

Feb 10, 2022

In this special episode, Stephen introduces Coach Matt, one of the newest coaching members to join the team! Stephen and Matt talk about the sport of bodybuilding, their experiences competing and within the sport, and more specifically what to do when progress stalls and when you may need to reassess your plan in place.

Feb 7, 2022

What to look out for when hiring a coach, all discussed in THIS episode! Paul, Lexie and Gillian talk on this topic and breakdown some of what they would consider to be red flags, in the coaching industry.

Feb 3, 2022

In this episode, Coach Jessica and Priscila talk on the topic of warmup sets vs. working sets. How to differentiate these two so that your training can be as optimal as possible is important. In the end, your warmup sets dictate the success of your working sets!

Jan 31, 2022

Unsolicited advice on prep...one of the most crucial times to NOT be hyperfocused on the opinions and advice from others. In this episode, Kayleigh, Rachel and Alba talk about receiving unsolicited advice while in a contest prep and how to handle it without it ruining your mindset or getting in the way of your journey to the stage.

Jan 27, 2022

Relationships and competing...two rather tough things to balance at once. In this episode, Coach Gillian and Stephen, who happen to be in a relationship themselves, share their experience(s) prepping/dieting while being in the midst of a relationship.

Jan 24, 2022

In this episode, three of the team's coaches discuss the concept of "flexible dieting" in comparison to the term "clean eating." These two general concepts that have been popularized in the dieting mainstreams, seem to stir up several different questions and stereotypes. Join in on this episode to hear more about these specific approaches to dieting!

Jan 20, 2022

In this special episode, Paul is joined by his client and newly turned IFBB Pro Lawna Dunbar. Lawna has an atypical story when it comes to her journey to becoming an IFBB Bikini pro, including 7 years away from stage. Join Paul and Lawna in this episode, as they dive into Lawna's unique journey to her procard.

Jan 17, 2022

In this episode, three of the team's coaches talk on the topic of an improvement season and more specifically, how long an improvement season should last. Improvement season, the season spent away from the stage and prep, is so important for an athlete's longevity and their ability to IMPROVE for their next show. The length of one's improvement season is dependent upon a lot of factors, all of which, are talked about in this episode.

Jan 13, 2022

In this special episode, Paul sits down with the owner of Core Nutritionals, Doug Miller. As a Core Nutritionals athlete, Paul interviews Doug and they discuss the supplement industry and how it has evolved throughout the years. From how Core Nutritionals has grown to be one of the largest supplement brands, to how the company initially began, Paul and Doug do a deep dive into the world of supplementation, in this podcast!

Jan 10, 2022

In this episode, Coach Stephanie and Phil breakdown the topic of macros and what to consider when you are trying to set them up for yourself. Whether you are new to tracking your macros and want some guidance on where to start your numbers off at or you are someone who is just looking to get back to tracking, this episode is the perfect resource for you!

Jan 6, 2022

In this special episode, Paul and Lexie sit down and talk with the owner and founder of one of the industry's biggest suit companies. Karah Jones from Angel Competition Bikinis discusses everything from the evolution of competition suits in the bikini division, how her company started, and things to consider when ordering your very own suit to rock on stage.

Jan 3, 2022

Happy New Year from the ProPhysique Code! We are kicking off the year with a special episode all about setting new year's resolutions and goals. In this episode, sit down with some of the ladies from the team to find out how you can set yourself up for the best success when it comes to setting your own resolutions this 2022.

Dec 30, 2021

Kicking off the last podcast of the year with a full recap of the 2021 year! Paul and Dani sit down to recap and review the highlights from 2021. Shows, pro wins, milestones, behind the scenes Team ProPhysique highlights, and MORE. Enjoy this fun filled episode recapping an amazing year.

Dec 27, 2021

How much weight should you plan on gaining in your improvement season/offseason from stage? In this episode, Kayleigh and Stephen talk about this topic more in depth and what you should expect when approaching this season of your competitive career.

Dec 20, 2021

In this special episode, Coach Stephen introduces Coach Priscilla, one of the team's newest coaches. Priscilla earned both her bachelor's and master's of science in exercise science with a concentration in strength and conditioning. In this episode, she talks on this specific topic, what she learned through her years of research and schooling and how it applies now that she coaching.

Dec 16, 2021

Hey you! Yes, YOU! Is that post really talking to you? In a social media world full of so much information, it can be hard to filter out what may not apply to you, as a client and athlete. You may see a popular post on social media and think it applies to what you should be doing, but is it really applicable to you as an individual? Dani and Tyler talk more in-depth on this topic, in this podcast episode.

Dec 13, 2021

In this special episode, Paul sits down and talks with one of the team's coaches, Jorge Rosado. Jorge comes from an extensive background in science-based fitness and strength where he has truly grown his reach through his Instagram profile where he primarily shares science-backed strength tips. Enjoy this episode and get to know another one of Team ProPhysique's amazing coaches.

Dec 9, 2021

In this episode, Tyler and Stephanie talk on the topic of travel but more specifically, travel during the holidays. What are some tips and tricks that can be administered while traveling that allow one to stay in alignment with their nutrition and fitness goals? Stephanie and Tyler go into more depth on this topic, in this episode.

Dec 6, 2021

In this episode, Alba, Christina and Rachel go to town hitting on a topic that is important for ALL: Being INTENTIONAL with who you follow on social media. Social media can be a really incredible platform, but it can also be a really sticky platform to be on...if you let it. Learning how to filter your feed and follow only those that bring positive value to your life is important and something that is discussed in this episode.

Dec 2, 2021

In this special episode, Coach John Hansen is introduced. John recently joined the team as a coach and has quite an extensive history in this sport including the title of Mr. Natural Olympia. Stephen and John chat all about the sport of bodybuilding and how it has evolved within the years, in this episode.

Nov 29, 2021

In this episode, Dani and Aliza touch on the 5 key components to having a successful client/coaching relationship. In order to progress, a client must put forth just as much effort as the coach and vice versa. Find out some of the key things that make for a successful relationship and find out how these components can be implemented in order to yield success.

Nov 22, 2021

Meal Prepping 101: In this episode, you will get the run down on some of the best tips and tricks when it comes to preparing your meals in bulk. Lexie, Christina and Rachel discuss some of their favorite meal prep "hacks" and strategies and how you can set yourself up for the week by preparing your food in bulk, to some degree.

Nov 22, 2021

Meal Prepping 101: In this episode, you will get the run down on some of the best tips and tricks when it comes to preparing your meals in bulk. Lexie, Christina and Rachel discuss some of their favorite meal prep "hacks" and strategies and how you can set yourself up for the week by preparing your food in bulk, to some degree.

Nov 18, 2021

In this episode, Jojo and Phil talk about the topic of holiday weight...most people's worst nightmare, but unfortunately, a common trend seen amongst the population around this time of the year. Learn how you can avoid holiday weight gain, yet enjoy yourself to the fullest, around this time of the year.

Nov 15, 2021

In this episode, Paul and Stephen introduce Gillian. Gillian is one of the newest coaches here at Team ProPhysique and comes from a background of coaching lifestyle and competition prep clients. Furthermore, she had quite a journey of her own, starting in high school when she lost an astounding 80lbs.

Nov 11, 2021

You overate...so now what do you do? This happens to the best of us from time to time and while most people's gut instinct is to severely restrict and cut back the following day, that is typically not the smart route. In this episode, Phil and Sarah break down what you should do if you have an overeating episode.

Nov 8, 2021

Learn and laugh as some of the girls of ProPhysique talk all about their experiences with breast implants and undergoing a breast augmentation. All have slightly different experiences, all of which are disclosed in this special "boob talk" episode.

Nov 4, 2021

In this special episode, Dani introduces Stephanie, one of the newest additions to the ProPhysique coaching staff. Stephanie originally comes from a running background but has since then pivoted into bodybuilding and competing as a bikini competitor. Learn more about her journey, in this fun episode!

Nov 1, 2021

As a competitor, prep can be extremely consuming and can oftentimes feel like another job. Maintaining your true self and identity beyond just being a competitor is important because after all, prep is not going to last forever. In this episode, Jessica and Rachel speak more on this topic, coming from a competitor's viewpoint.

Oct 28, 2021

Let's chat all about postpartum life. Christina (a mother of 3 and soon to be 4), Dani (a new mother to one) and Kayleigh (a mother to one), sit down and chat about life postpartum. Breastfeeding, working out, sex and more...are all disclosed in this fun episode!

Oct 25, 2021

What is TRULY considered "consistency?" We oftentimes hear this term being thrown around, but what does it mean to be consistent when it comes to achieving your health and fitness-oriented goals? Phil, Lexie and Jessica give their definitions of true "consistency" in this episode.

Oct 21, 2021

Happy 1 Year Anniversary to the ProPhysique Code! In this special episode, Paul, Dani and Lexie all sit down to reflect on the past year and to celebrate this mini-milestone. Future plans for the podcast, current top episodes and more are all discussed in this fun-filled episode.

Oct 18, 2021

Working SMARTER does not always mean working HARDER and grinding yourself to the ground. In this episode, Rachel and Sarah talk on this topic and elaborate further on what this truly means. Based on their experiences as coaches and athletes, they offer their own personal viewpoint on this subject.

Oct 15, 2021

In this bonus episode, Stephen introduces Jessica Best, his longtime client, and one of Team ProPhysique's newest coaches. Along with touching on Jessica's background, they both discuss the topic of digestion, and furthermore, how to optimize digestion.

Oct 14, 2021

In this episode, Paul and Daraja discuss the prestigious 2021 Olympia, where Daraja recently competed, taking home 6th place amongst a HUGE lineup of bikini pros. This is Daraja's second Olympia and in this episode, she and Paul discuss her journey leading up to stage along with the show day experience.

Oct 11, 2021

In this episode, Tyler and Lexie talk about the main differences between coaching male and female clients. With Tyler being a coach who predominantly coaches males and Lexie being a coach who predominantly coaches females, the two share their experiences with each, elaborating on the distinct differences when it comes to coaching each.

Oct 7, 2021

Balance...a term that can be defined in multiple different ways, can oftentimes be hard to accomplish when you are a competitor or just someone in the midst of their fitness journey. In this episode, Aliza and Christina talk on this topic of balance, giving insight into how you can mesh balance into your life.

Oct 4, 2021

In this episode, Lexie and Kayleigh talk all about the show day essentials and what you should bring with you come show day/show weekend. They also talk all about show day preparation and how you can best prepare yourself for stage day, as a competitor.

Sep 30, 2021

Getting started when it comes to posing, it can be overwhelming, to say the least! But Shaneeka and Daraja are here to break things down when it comes to the fundamentals of posing and where one should start.

Sep 27, 2021

In this episode, Paul and Rachel talk all about picking shows and being strategic with doing so. Depending on where a competitor is at in their career, being specific with what shows you are doing and what judges you are getting behind is important.

Sep 23, 2021

In this special episode, Paul and Stephen interview Dr. Matt Blevins who has been practicing physical therapy for over 20 years. Paul, Stephen, and Matt talk all about Matt's practice and his experience specializing and working with athletes in his field.

Sep 20, 2021

Social media can be a slippery slope while in the midst of contest prep. Many competitors struggle with comparison during this time which can oftentimes do more harm than good. In this episode, Coach Tyler, Kayleigh and Alba speak more on this topic.

Sep 17, 2021

BONUS episode! In this special bonus episode, Paul brings on new coach, Sarah Winstead. They talk all about Sarah's past, her fitness journey, her credentials, and what ultimately makes her an amazing fit for the ProPhysique coaching team.

Sep 16, 2021

What is a diet break and how do they work? In this episode, Coach Lexie and Christina break down the science behind diet breaks along with discussing when and how they are used for specific clients.

Sep 13, 2021

How do you know if getting your bodyfat tested is something that you should do? And furthermore, how do you know which test is most accurate and representative of your true bodyfat level? Stephen and Adam dive into this topic, in this episode.

Sep 9, 2021

How do you know if you are ready to compete at the national level? There are many different things that go into this decision, all of which are discussed from a coach's perspective, in this episode with Dani and Paul.

Sep 6, 2021

How long should a reverse diet phase last? Just as we know that there is typically a set time that is optimal to stay in a dieting phase, managing the time spent in a reverse diet is just as important. How long should the average reverse diet last in order to make the most out of it?

Sep 3, 2021

In this BONUS episode, Paul introduces one of ProPhysique's new coaches, Dr. Brett Kahn. As an IFBB Pro, Chiropracter, and Online Coach, Brett has quite the list of accomplishments that make him a perfect addition to ProPhysique.

Sep 2, 2021

In this episode, Paul and Stephen talk all about the August shows, NPC and IFBB! From the Tampa Pro to the Nashville Fit Show, they cover all of the main shows that went down this past month.

Aug 30, 2021

What impacts the scale and those little day-to-day fluctuations? Oftentimes, it can be frustrating to see the scale go up overnight, despite following your plan to a tee, so let's talk about those fluctuations and what they really mean. Coach Lexie and JoJo dive into this topic, in this episode.

Aug 26, 2021

"Why am is my body not responding to the protocol?" In this episode, Dani and Rachel address why clients may not be responding to the protocol being administered by their coach.

Aug 23, 2021

In this episode, Tyler and Paul talk all about life as natural bodybuilders. Both being lifetime natural athletes, they discuss what led them to make the decision to compete naturally and how they have both have been challenged, yet have succeeded in the sport by choosing to take this route.

Aug 19, 2021

How can you stay connected within the sport of bodybuilding, post-show? Kayleigh and Rachel touch on this topic, giving their tips on how to have a successful "offseason" without the lingering and constant fear of missing out.

Aug 16, 2021

In this episode, Paul and Daraja sit down to discuss Daraja's reverse diet after the 2020 Olympia leading her to where she is now, mid-show season, and re-qualified for the 2021 Olympia.

Aug 12, 2021

What's the big deal with sodium and where does it come into play during prep? Stephen and Aliza talk all about the topic of sodium and how it can be helpful and also manipulated during prep, and more specifically during peak week, to yield best results.

Aug 9, 2021

What are some of the instances in which it may NOT be the right time to diet or be in a calorie deficit? In this episode, Coach Christina and JoJo discuss some of the times where it may not be ideal for a client to jump into a dieting phase/calorie deficit.

Aug 5, 2021

Junior Nats, Battle of Texas, NPC Universe and MORE! This episode is dedicated to a full recap and overview of the past two month's worth of shows within the NPC/IFBB world.

Aug 2, 2021

In this episode, four of the team's coaches sit down and talk all about being a macro coach, more specifically to the lifestyle clientele. Prescribing macros, incorporating flexible dieting and MORE, this episode is all about the shit they don't tell you about being a macro coach.

Jul 29, 2021

In this episode, Stephen, Lexie, and Alba talk on the topic of reversing out of a dieting phase and how that differs from maintenance phases. They distinguish between the two and also touch on some of the pros and cons and perks of reversing properly after coming off of a long and extensive dieting phase.

Jul 26, 2021

In this episode of "Shit They Don't Tell You About Being a Contest Prep Coach," four of the team's coaches dive into the raw and real elements that go into being a contest prep coach. It's not all glitz and glam and it can be a grind (for both coaches and competitors). Tune into this episode for all of the tea and shit they DON'T talk about when it comes to coaching competitors.

Jul 22, 2021

What goes into picking your stage look? In this episode, Lexie and Daraja talk all about the glitz and the glam of show day. Hair, makeup, suits, and more, this episode is packed full of advice and perfect for any bikini competitor looking to spruce up their stage!

Jul 19, 2021

Can you eat healthy without spending a fortune? Absolutely! In this episode, Phil and Christina chat about their budget-friendly approach to buying groceries and how you don't have to spend your entire paycheck, when shopping for health-conscious food items.

Jul 15, 2021

In this episode, ProPhysique coach and registered dietician Aliza joins Paul for an informative episode answering all of your guys' nutrition-related questions. Meal plans, micronutrients. macros and more, Aliza dives into it all, providing insight from a registered dietitian perspective.

Jul 12, 2021

In this episode, Paul is joined by a special guest and one of the newest athletes to join the IFBB Pro league, Kathy Seitz. Coming off of a major overall win at Universe, Kathy talks all about her journey on the amateur stage that ultimately led her to her big pro win.

Jul 8, 2021

They're not like the other moms, they're COOL moms. In this episode, Christina, Alba, and Kayleigh talk all about motherhood and fitness. Fit Mom Talk is going down!

Jul 5, 2021

When people just don't understand your lifestyle...it can be a tough and conflicting situation to handle. Oftentimes, at some point in our fitness journey, we come across someone who just doesn't understand why we do the things we do. Phil, JoJo and Aliza dive into this topic, in this episode.

Jul 1, 2021

What is a refeed and when can it be used to benefit an athlete during their fitness journey? Dani and Lexie breakdown what a refeed is, when they are used, and answer some commonly asked questions about refeeds, in this informative episode.

Jun 28, 2021

It's never TOO late to start your fitness journey! Whether you are looking to compete or just get in the best shape of your life, it is never too late to start. In this episode, Coach JoJo and Coach Kayleigh talk about each of their own individual starts to their fitness journeys, later on in their lives.

Jun 24, 2021

What happens when ProPhysique posing coaches Daraja and Shaneeka come together? A bikini posing FAQ podcast episode! This episode is dedicated to addressing many frequently asked questions when it comes to mastering the art of posing for bikini competitors.

Jun 21, 2021

In this episode, Tyler and Lexie talk about setting realistic expectations with clients, furthermore, elaborating on what "realistic" truly means whether you are an individual looking to lose weight, gain muscle or even take things to the next level by stepping on stage.

Jun 17, 2021

In this special episode, Paul and Stephen are joined by an extra special guest, Chloe. Chloe is one of Stephen's pro clients who resides all the way in Switzerland. In this episode, Paul, Stephen, and Chloe talk all about European diet culture and how it differs from many things we are used to in the states.

Jun 14, 2021

What is needed to have a successful "offseason" in the sport of bodybuilding? Aliza and Rachel, both competitors themselves, dive into this topic and discuss some of what they would consider the most important factors during an offseason phase.

Jun 10, 2021

In this episode, Paul and Dani sit down to talk all about the new wellness division and more specifically, how it differs from the bikini division. They cover some of the distinct differences between the two divisions and go over some of the judging criteria for both, distinctly differentiating between them.

Jun 7, 2021

In this episode, Paul and Stephen sit down to talk about some of the notable pro and amateur shows this past April and May. They give their insight and thoughts when it comes to each show, along with offering a bit of their thoughts on results and placings from each.

Jun 3, 2021

Meet Alba! Mother of four, bikini competitor and a coach. In this episode, Paul and Alba talk all about Alba's fitness journey and how she manages being a busy mom and competing.

May 31, 2021

Spot reduction, what is it and how exactly can you spot reduce? Or can you? In this episode, Christina, Tyler and Phil discuss the topic of spot reduction, giving each of their own opinions on the topic and whether or not it is something you can do.

May 24, 2021

We oftentimes think of training and nutrition when it comes to living a balanced and healthy lifestyle, but we can't forget the importance of recovery. Neglecting recovery and sleep is one of the worst things you can do for yourself as an athlete when it comes to progressing and seeing consistent results. Stephen and Rachel talk more about this loaded topic, in this episode.

May 20, 2021

With an influx of information on the internet regarding the do's and don'ts of dieting, entering a fat loss phase can be overwhelming, to say the least. In this episode, Danielle and Phil break down all of the common mistakes they see when it comes to having a successful dieting phase.

May 17, 2021

Peak week and show day strategies can be different for every client, therefore it doesn't hurt to practice a bit before the big day. In this episode, Dani and Stephen give their take on mock peak weeks and show days and implementing them into specific client's regimens before the big day actually nears.

May 13, 2021

Bikini Posing 101- what does it take to pose successfully as a bikini competitor on stage? In this episode, Paul and ProPhysique posing coach Shaneeka, dive into all the little nitty-gritty details when it comes to the art of posing, as a bikini competitor.

May 10, 2021

There are so many variables that go into the weight on the scale, and oftentimes those little fluctuations that we see day to day are the product of lots of little variables. Menstrual cycles, high sodium meals, lack of sleep, amplified stress, and more, Stephen, Lexie and Danielle discuss some of these variables that may impact the scale, that don't necessarily correspond to being in a deficit.

May 6, 2021

Age is nothing but a number and IFBB Figure Pro and ProPhysique coach, JoJo Kartheiser is living proof of that. In this episode, Paul and JoJo talk about her journey to stage, at over 50 years old. She discusses obstacles, lessons and methods that she has used along the way to achieve her success.

May 3, 2021

How should your training change when you are in a deficit/dieting phase vs. when you are in a surplus/building phase? Or, should it? In this episode, Adam, Stephen, and Tyler talk all about training and how specific training variables may change when it comes to being in a deficit vs. a surplus.

Apr 26, 2021

What is reverse dieting? This commonly used term is broken down in this episode as Lexie and Aliza define just what reverse dieting means, who it is intended for, along with answering some commonly asked questions regarding the topic.

Apr 22, 2021

Dani and Daraja, both bikini competitors themselves, talk all about contest prep and some of the hardest things they have dealt with while prepping for shows. Time management, managing relationships, and more tune in to hear about some of the not-so-glamorized parts of contest prep.

Apr 19, 2021

Oftentimes when we think of fat loss, we think of carbs. Manipulating carbs during a dieting phase whether you are just looking to shed a few pounds or you are looking to prep for a bodybuilding competition, can be an important factor. In this episode, Paul and Stephen go into the science behind carbs and how and when they can be manipulated during a fat loss phase.

Apr 12, 2021

What changes as we age? Although aging comes with its obstacles, it does NOT mean that you have to stop chasing after your fitness goals. In this episode, Jojo and Stephen go into depth on specific things that change as we age along with their own personal experiences and words of wisdom on this topic.

Apr 5, 2021

In this episode, Dani and Kayleigh talk on the topic of Intuitive Eating. What is it? Who is it for? AND, when should you use it? Intuitive eating is a concept that many long to eventually incorporate into their lifestyles, however, it is important to know what to expect before jumping into this flexible approach to eating.

Apr 1, 2021

In this episode, Paul and Daraja dive into the details of Daraja's 2020 prep to the Olympia and talk specifically on the topic of hormone health. Dieting down for a show, can put a lot of stress on the body and in particular, one's hormones. Tune in to hear all about Daraja's personal experience with hormone health going into the Olympia and coming out of prep.

Mar 29, 2021

In this episode, Paul is joined by his client IFBB Bikini Pro, Ann Marie. They talk about Ann Marie's journey to the pro stage and the many bumps along the way. Although her pro debut is this upcoming weekend, originally, it was supposed to be a year ago. Paul and Ann Marie talk all about this past year and her preparation for the pro stage.

Mar 25, 2021

Whether you are in the depths of a contest prep or just dieting for a special event coming up, the dieting process is hard and as it progresses, it seemingly only gets harder for most people. In this episode, Aliza and Lexie talk about some of their special "diet hacks" and some tips and tricks to making the dieting process a little bit more tolerable.

Mar 22, 2021

The bikini and figure divisions are alike in some ways, but drastically different in that they both favor a different "standard" when it comes to an athlete's look. IFBB Bikini Pro, Daraja Hill and IFBB Figure Pro, Rachel Sedwick talk all things bikini and figure, in this episode, shining a light on the key differences between the two divisions.

Mar 18, 2021

Glute secrets REVEALED from the Glute Guy himself and the one and only inventor of the Hip Thrust, Bret Contreras. In this very special episode, Paul and Bret talk all things glutes. How to get rounders glutes, the best exercises to grow your glutes, and more...this fun-filled episode is full of all of the latest and greatest glute training techniques and secrets.

Mar 15, 2021

What is one thing that Phil and Christina have in common? They both follow a flexible dieting approach while raising their own families. Join them in this episode as that talk about their experiences raising their kids and partaking in family life while still managing to adhere to their own flexible dieting protocol, making it a part of their lifestyle.

Mar 11, 2021

In this episode, Paul is joined by one of the newest additions to the ProPhysique coaching team, Rachel Sedwick, who just so happens to also be an IFBB Figure Pro. Not only is she a pro in the figure division, but she is a completely natural competitor. Rachel and Paul talk all about Rachel's personal journey to the stage and how she ultimately won her pro card at Nationals in 2017 earning her the title of an IFBB Figure Pro.

Mar 8, 2021

The diet is going strong and then BAM, you hit a sticking point or what we oftentimes refer to as a "plateau." Join Tyler and Christina in this episode as they talk all about plateaus and some different strategies to implement during a plateau to get yourself going in the right direction again.

Mar 4, 2021

Everything you wanted to know about bikini prep and MORE! Daraja and Kayleigh are answering all bikini prep-related questions in this episode where they dive deep into answering some of the things you may have always wondered about when it comes to bikini competitors and the prepping phase.

Mar 1, 2021

Are YOU ready to prep? In this episode, Stephen and Tyler touch on the topic of prep and the extreme-ness that it can entail. Just because someone wants to prep, doesn't mean they are always ready to prep and this can be a difficult conversation, but a necessary one to have with clients.

Feb 25, 2021

In this episode, Danielle and Aliza discuss the popularized idea of intermittent fasting. What is intermittent fasting, who should use it, and what are some of the pros and cons? All of this plus many factual-based research studies are referenced, in this episode. Mentioned Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579333/

Feb 22, 2021

In this episode, Paul is joined by Coach Aliza, who received her RDN after completing 1200 hours of supervised intership. Paul interviews Aliza to find out what the process of becoming an RD is really like and what ultimately inspired her to pursue the dietetics route.

Feb 18, 2021

In this episode, Dani and Lexie discuss the concepts of clean eating and flexible dieting. They go into depth on what each one is and they also touch on some of the pros and cons when it comes to each concept, using their personal experiences along with experiences working with their own clients.

Feb 15, 2021

In this episode, Stephen, Tyler, and Phil touch on the topic of overtraining. More often times than not, we, as athletes, tend to think that doing more is better when in reality this is not always the case. What does it mean to "overtrain" and how can this hold you back as an athlete?

Feb 11, 2021

In this episode, Dani and Kait talk all about the principles of having a successful relationship when it comes to the client/coaching experience. What are some of the key fundamentals and expectations that facilitate a positive client/coach relationship and that ultimately yield greater client success?

Feb 8, 2021

When the diet gets hard and/or life throws you some unforeseeable obstacles that make the diet that much more challenging, what should you do? Lexie, Brooke, and Christina talk all about some of their best tips and pieces of advice during those times when dieting gets extremely hard and you may have temptations to call it quits.

Feb 4, 2021

The Super Bowl is near! Join "the boys," Paul, Tyler, and Phil, as they talk all about this year's Super Bowl along with a few tips and words of wisdom for staying on track come the Super Bowl parties.

Jan 31, 2021

In this episode, Paul and Stephen talk about what it takes to earn the title of an IFBB Pro for those who have not established citizenship in the United States. How do you navigate the whole global system of turning pro and what issues and complications can arise from not having that citizenship status?

Jan 28, 2021