The ProPhysique Code

Episode 283: This OR That? Prep Edition Mar 03, 2025

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!

Episode 282: The Art of Boredom Feb 27, 2025

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?

Episode 281: Q&A: Fat Loss Stalls, Getting into Prep Coaching and Our Fav Supplements for Natural Athletes Feb 24, 2025

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.

Episode 280: Tightening up Consistency: using the small tweaks to transform Feb 20, 2025

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.

Episode 279: Hard Truths: What you DON’T need to succeed as a bodybuilder Feb 17, 2025

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.

Episode 278: Intuitive Eating: the ultimate lifestyle plan? Feb 13, 2025

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!

Episode 277: Boundaries in Prep: Personal and Coaching Feb 10, 2025

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.

Episode 276: Fat Loss and Menopause: What's Possible in 90 Days? Feb 07, 2025

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!

Episode 275: Kickoff Fat Loss and Muscle Growth like a Pro Feb 06, 2025

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.

Episode 274: Fit Model Debut, Women's Workshop and NEW IFBB Rules Feb 03, 2025

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.

Episode 273: Transform your Life in 90 Days with ProPhysique Jan 31, 2025

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!

Episode 272: Communication: Keeping it Effective Jan 30, 2025

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!

Episode 271: How long do you need to PREP? Jan 27, 2025

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.

Episode 270: Friction and Ease into The New Year Jan 23, 2025

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.

Episode 269: The BEST Cardio for Fat Loss in Prep Jan 20, 2025

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.

Episode 268: Fat Loss for Women after 50; 30lbs down in 90 days! Jan 16, 2025

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!

Episode 267: Prep Q&A: Fit Model Pro Card UPDATES + Answering YOUR prep questions Jan 13, 2025

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.

Episode 266: Health and Fitness: Reality and Misconceptions Jan 09, 2025

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?

Episode 265: Fit Model vs. Bikini: Will this kill the Bikini Division? Jan 06, 2025

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.

Episode 264: New Years Resolutions: Choose Your Adventure! Jan 02, 2025

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!

Episode 263: Posing, Presentation and Tips to Take your Stage Look to the next level 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.

Episode 262: A More Attainable Bodybuilding Competition? 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.

Episode 261: 2024 RECAP: Our Favorite Memories 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:)

Episode 260: Breaking News: New FIT MODEL Bikini Division in 2025 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.

Episode 259: Prepping during the Holidays, Hunger Hacks & Mapping out the NPC Season 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.

Episode 258: 'Tis the Season for Joy? Finding and protecting your peace around the holidays 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!

Episode 257: Prep Q&A: HRT under 30, Burnout & Bodyfat Needed for Muscle Gain Dec 09, 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.

Episode 256: Getting Uncomfortable on Purpose Dec 05, 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?

Episode 255: How NOT to ruin your 2025 Season Dec 02, 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.

Episode 254: Making America Healthy? Discussing the bigger picture 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?

Episode 253: The Future of Natural Bodybuilding 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.

Episode 252: Body Shaming and Where We've Seen It Most 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.

Episode 251: Coaching Athletes of ALL Ages: Differences we Notice 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.

Episode 250: The Science of Exercise Selection 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!

Episode 249: Prep Q&A Part 2: Gaining TOO much bodyfat post show, now what? 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.

Episode 248: Understanding and Embracing Your Body in Every Season Nov 07, 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.

Episode 247: Uncensored Prep Q&A Nov 04, 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.

Episode 246: Gatekeeping and Continued Education in the Fitness Industry 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.

Episode 245: When to PUSH and when to PULL BACK 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.

Episode 244: Hormones and Fat Loss with Dr. Joe Klemczewski 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!

Episode 243: Olympia 2024 Recap 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.

Episode 242: Grit and Grace: Balancing the Two 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!

Episode 241: Sharing our Experiences as competitors WITH and WITHOUT Breast Augmentations 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.

Episode 240: Shit They Don't Tell You about the Healthy Lifestyle 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!

Episode 239: Comparison is the thief of joy Oct 07, 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.

Episode 238: Self-Worth and Fitness featuring Colin DeWaay Oct 03, 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.

Episode 237: When Should You Hire a Coach? 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.

Episode 236: 2nd Trimester Fitness with Daraja 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.

Episode 235: Sh*t they don't tell you about show day 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!

Episode 234: Lifestyle Q&A: how low is too low, what to do when you're burnt out, importance of post-workout meals 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?

Episode 233: All things TRAINING! Q&A 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.

Episode 232: Habit Changing for Success: Part Two 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.

Episode 231: Q&A: Hiring a Coach, Lower Protein Diets, and Navigating time between shows Sep 09, 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!

Episode 230: Female Fat Loss in 8 weeks! Transformation Challenge Winner Whittney Sep 05, 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.

Episode 229: Things/Trends we have noticed this year as coaches Sep 03, 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!

Episode 228: Effective Fat Loss in 8 weeks time? Challenge Champion Gabe Rangel 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.

Episode 227: Things you DO and DO NOT need to be a successful competitor 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.

Episode 226: Habit Changing for Success 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.

Episode 225: Underrated or Overrated? Breast Augmentations for competing, pro cards, and MORE! 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.

Episode 224: Transformation Challenge Interview: Timothy Smith 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.

Episode 223: How Long Should it Take to Turn Pro? 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.

Episode 222: Are you driven for the right reasons? Aug 08, 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

Episode 221: Are you TOO old to compete? Aug 05, 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.

Episode 220: Let's Chat Periods: things we notice & trends we watch for Aug 01, 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.

Episode 219: When to Shut it Down in Prep 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.

Episode 218: Back to the Stage after a Prolonged Offseason 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.

Episode 217: Handling Body Dysmorphia and Tips for Having Longevity as an Athlete 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.

Episode 216: The Mindset for Success 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.

Episode 215: Interpreting the Judge's Feedback 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.

Episode 214: Training Intensity, are you doing enough to make progress? 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.

Episode 213: Peak Week Strategies Jul 08, 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.

Episode 212: Male Fat Loss Over 50 with Matt Hurley Jul 04, 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!

Episode 211: The 3 Week Out Freak Out: How to survive the last weeks of prep Jul 01, 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!

Episode 210: Q&A: Carbs are unessential, protein hacks and no steps on rest days? 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.

Episode 209: Contest Prep Meal Plans to Watch out For 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.

Episode 208: Transformation Challenge Winner Deidre Topps 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.

Episode 207: Q&A: Carb Cycling, Birth Control and Stand Out Athletes 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.

Episode 206: Hypertrophy, Conditioning, Strength: what should you focus on? 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!

Episode 205: How not to F**k up your post show experience 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.

Episode 204: Transformation Challenge Winner Dan Devine Jun 08, 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!

Episode 203: First Trimester Fitness with Daraja Jun 06, 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?

Episode 202: The Cost of Competing and HOW to Save Money Jun 03, 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.

Episode 201: Lessons Learned That Changed it All 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.

Episode 200: Is the Bikini Division Shrinking? 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.

Episode 199: Mindful Indulgences 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!

Episode 198: Defining the Bikini Criteria in Layman's Terms 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.

Episode 197: How to Lose like a Winner 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.

Episode 196: TMI: What you need to worry about and what you don't 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!

Episode 195: 5 Mistakes to Avoid when Keeping Fat Off May 09, 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.

Episode 194: Pittsburgh Pro Bikini Preview/Predictions May 08, 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.

Episode 193: Q&A: Low Fats, How to Support Someone in Prep & Training Tactics May 06, 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.

Episode 192: Empowered by the Lifestyle with Daraja May 02, 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!

Episode 191: Q&A: Dealing with Negativity/Haters, OCB vs. NPC and Networking 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!

Episode 190: Breaking the Stigma of THC with Cured Nutrition Founder Joseph Sheehey 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.

Episode 189: Prep Boundaries that you NEED to have 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.

Episode 188: Eat 100g of Protein Per Meal for Big Muscles? 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.

Episode 187: Most Pivotal Lessons Learned as a Coach and Athlete 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.

Episode 186: Overcoming Adversity: Push Through or Carry the Burden? Apr 11, 2024

Episode 185: How to Prepare for your Show Day Apr 08, 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.

Episode 184: Diet Breaks, Refeeds and Cheat Meals Apr 04, 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!

Episode 183: Prep Q&A: Biggest Competitor Mistakes, Choosing a Show, Bodyfat % and MORE Apr 01, 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!

Episode 182: Mini Cuts: Slash Calories for Faster Results? 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?

Episode 181: The History of Female BodyBuilding and the Future of Bikini with Sandy Williamson 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

Episode 180: Injuries, Rest Days and Complete Breaks: Time to Cut Calories? 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?

Episode 179: FASTING, COLD PLUNGES, and MORE: Overrated OR Underrated Part 2 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.

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Our hosts also take some time to announce our NEW partnership with Cured Nutrition!

Episode 178: Q&A Round 2: Alcohol, Friends and your Physique, are they related? 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.

Episode 177: Arnold Recap & Defining the Bikini Standard 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.

Episode 176: Q&A: Transformation Challenge, Fat Loss, Hormones and More Mar 07, 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!

Episode 175: Overrated or Underrated? Prep Edition Mar 04, 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.

Episode 174: In Person Training Vs. Online Coaching, which is better? 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.

Episode 173: Q&A: Too Much Muscle, Waist-trainers in Prep, Artificial Sweeteners and More 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.

Episode 172: Fit Falls: Fitness Pitfalls and How to Overcome and Move Forward 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.

Episode 171: Drugs, Alcohol and other Vices that can hold you back in prep 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.

Episode 170: Supplement Basics with Doug Miller of Core Nutritionals 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.

Episode 169: Dangerous Prep Protocols 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.

Episode 168: Your First Bodybuilding Prep Feb 08, 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!

Episode 167: Breaking Plateaus in Prep: Diet Breaks, Refeeds and Recovery Days Feb 05, 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.

Episode 166: Is 45 Too Late to Compete? with Wendy Massey Feb 02, 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!

Episode 165: Is Cardio the King of Fat Loss? Feb 01, 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!

Episode 164: Q&A: Food Quality, Bikini Competitor Training and Education as a Coach 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?"

Episode 163: Ariana Brothers 2024 Competing Plans 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.

Episode 162: Why do we like Flexible Dieting so much? 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.

Episode 161: Why Mental Health Goals Matter 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?'

Episode 160: Best Natural Bodybuilder in the World: Brian Decosta 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.

Episode 159: When the high wears off, Motivation and why it can mess you up 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.

Episode 158: Sweating the Small Stuff: Details in Prep that are Actually Important 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.

Episode 157: Investing in Yourself 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.

Episode 156: The Quickest Ways to Ruin your Prep Jan 08, 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.

Episode 155: Transformation Coaching Explained: Lifestyle Series Jan 04, 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.

Episode 154: How to Turn Pro: National Show Circuit Broken Down: Prep Series Jan 01, 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.

Episode 153: Setting Goals with Success: Lifestyle Series 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.

Episode 152: Transformation Challenge Winner Calvin Perez: Lifestyle Series 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.

Episode 151: Qualities of Successful Athletes: Client GREEN flags: Prep Series 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.

Episode 150: Age is Just a Number: Lifestyle Series 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.

Episode 149: Pro Cards, Uncomfortable Preps and Cutting out Foods: Q&A: Prep Series 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.

Episode 148: Transformation Challenge Female Winner: Brandalyn Byler Dec 07, 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.

Episode 147: Coaching Red Flags: Prep Series Dec 04, 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.

Episode 146: Living the Lifestyle with Flair: Lifestyle Series 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.

Episode 145: Ben Weider Naturals Recap: Special Episode 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.

Episode 144: How to Plan your Show Season & Peaking for Multiple Shows: Prep Series 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.

Episode 143: Transformation Challenge Winner, Over 50 Male: Lifestyle Series 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

Episode 142: Transitioning from Prep to Improvement Season & Combatting Post Show Blues: Prep Series 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.

Episode 141: Daraja's 2023 Olympia Prep: Special Episode 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.

Episode 140: Building a Better Metabolism: Lifestyle Series 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.

Episode 139: Olympia 2023 Recap: Prep Series 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.

Episode 138: Making Realistic Holiday Fitness Plans: Lifestyle Series Nov 09, 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.

Episode 137: Online Coaching EXPLAINED! Why it works: Prep Series Nov 06, 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.

Episode 136: Wearable Devices with Adam Ibrahim: Lifestyle Series Nov 02, 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!

Episode 135: Hurricane Pro Recap + Prep Mythbusters 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.

Episode 134: Olympia 2023 Predictions: Men's Divisions 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!

Episode 133: The Diet is Over, Now What? Lifestyle Series 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.

Episode 132: All Things Show Day: Prep Series 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.

Episode 131: How you do one thing is how you do everything: Lifestyle Series 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.

Episode 130: Maxing out Genetic Potential, Coaching Pet Peeves and Stage Weights: Prep Series 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!

Episode 129: Pro Card to Olympia Qualified in 6 months: Special Episode 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!

Episode 128: Halloween Candy isn't so Scary: Lifestyle Series 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.

Episode 128: Setting Up Your Improvement Season: Prep Series Oct 09, 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.

Episode 127: Overcoming Psychological Barriers: Lifestyle Series Oct 05, 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.

Episode 126: Prepping for the Prep: Prep Series Oct 02, 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?

Episode 125: Why chronic under eating is preventing progress: Lifestyle Series 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.

Episode 124: Setting Boundaries: Prep Series 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.

Episode 123: Our Review of Popular Fad Diets and Diet Styles: Lifestyle Series 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.

Episode 122: Post Show Weight Gain: Prep Series 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.

Episode 121: Exercising vs. Training, what's the difference and why it matters: Lifestyle Series 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.

Episode 120: Qualities of our Best Athletes: Prep Series 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.

Episode 119: Is it Bulking Season? Lifestyle Series Sep 07, 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.

Episode 118: Balance in Bodybuilding, Imposter Syndrome & Bullying? Ask Us Anything: Prep Series Sep 04, 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.

Episode 117: 3 Years Away From Stage to Olympia Qualified with Ariana Brothers Sep 01, 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!

Episode 116: Healthy Choices: When They Become Not So Healthy: Lifestyle Series 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.

Episode 114: Pilates, a compliment to bodybuilding? with Ryan Doris: Lifestyle Series 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.

Episode 112: What does "healthy" mean? Lifestyle Series 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.

Episode 110: Top Lessons Learned in Our Fitness Journeys: Lifestyle Series 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.

Episode 109: All Things Show Day: Prep Series Aug 07, 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!

Episode 108: Traveling and staying on track with Samantha Bartley: Lifestyle Series Aug 03, 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.

Episode 106: Body Image Perception VS. Reality: Lifestyle Series 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.

Episode 104: Is Time Restricted Eating Beneficial? Special Episode with Dr. Campbell 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.

Episode 103: Extreme Fat Loss and 3 hours of Cardio? Ask Us Anything Q&A: Lifestyle Series 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.

Episode 101: Vegan and Vegetarianism for Building Muscle: Lifestyle Series 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.

Episode 100: Food Focus and How to Overcome It: Prep Series 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.

Episode 99: Macros VS. Meal Plans for Lifestyle Clients: Lifestyle Series Jul 06, 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.

Episode 97: Do your efforts match your expectations? Lifestyle Series 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.

Episode 96: What does a Balanced Offseason look like? Prep Series 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.

Episode 95: Planning Fitness Goals around Pregnancy: Lifestyle Series 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.

Episode 94: Time Management for BodyBuilders: Prep Series 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!

Episode 93: Alcohol and your Macros: Lifestyle Series 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.

Episode 91: How to know you're progressing in your training: Lifestyle Series Jun 08, 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.

Episode 89: Is Negativity Holding you Back? Lifestyle Series Jun 01, 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.

Episode 87: Giving & Receiving Fitness & Nutrition Advice 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.

Episode 85: Alternatives to Counting Macros and when to use them: Lifestyle Series 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.

Episode 83: Ask Us Anything: Lifestyle Series 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!

Episode 82: Can you Afford to Compete? Prep Series May 08, 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.

Episode 81: Meal Prep Hacks: Lifestyle Series May 04, 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.

Episode 80: How to Become a Prep Coach: Prep Series May 01, 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.

Episode 79: Building Muscle and Fat Loss after 40: Lifestyle Series 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.

Episode 78: Sweating the Small Stuff: Details in Prep that are Actually Important: Prep Series 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.

Episode 77: Are you ready for a summer shred? Lifestyle Series 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.

Episode 76: How to Lose Like a Winner: Prep Series 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.

Episode 75: Should Kids work out? How soon is too soon? Lifestyle Series 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?

Episode 74: Ask Us Anything: Prep Series 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.

Episode 73: Ask Us Anything: Lifestyle Series Apr 06, 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.

Episode 72: How to take care of your Metabolism: Prep Series Apr 03, 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.

Episode 71: Border Klash Pro Bikini Review: Special Episode 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!

Episode 70: How a Morning Routine Could Change Your Life: Lifestyle Series 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.

Episode 69: How to Manage your Stress with Breath-work & Other Tactics: Prep Series 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.

Episode 68: Does Being Fit make you a Better Parent? Lifestyle Series 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.

Episode 67: Micros vs Macros & the Importance of Hydration: Prep Series 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.

Episode 66: How to Prioritize & Get Shit Done: Lifestyle Series 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.

Episode 65: Self Acceptance Leads to Self Development: Prep Series 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.

Episode 64: Your Reasons vs your excuses – how to differentiate between the two: Lifestyle Series Mar 09, 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,

Episode 63: PostPartum Prep and Moms who Compete: Prep Series Mar 06, 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.

Episode 62: Are Supplements Worth it?: Prep Series Mar 02, 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.

Episode 61: How to Listen to your Body: Prep Series 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.

Episode 60: Staying on Track with your New Year's Goals 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.

Episode 58: Daraja's Olympia Feedback: Special Episode 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.

Episode 57: The Role of a Coach: Lifestyle Series 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.

Episode 56: Traveling while in Prep: Prep Series 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.

Episode 55: Pelvic Floor Health and Why it is Important: Lifestyle Series Feb 09, 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!

Episode 54: How to Stay Motivated Through Your Improvement Season: Prep Series Feb 06, 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.

Episode 53: Ask Us Anything: Lifestyle Series Feb 02, 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!

Episode 52: Nutrition for Optimal Training & Recovery: Prep Series 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.

Episode 51: So you want to run a marathon?: Lifestyle Series 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!

Episode 50: Exercise Selection for Bodybuilders: Prep Series 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.

Episode 49: From Last Callouts to Olympia Stage: Special Episode 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.

Episode 48: How to Learn New Exercises: Lifestyle Team 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.

Episode 47: Command the Stage with Paul Revelia: Prep Series 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!

Episode 46: Reverse Dieting is NOT just for Bodybuilders: Lifestyle Series 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.

Episode 45: Relationships in Prep: Prep Series Jan 09, 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.

Episode 44: Lawna Dunbar's Road to the Olympia: Special Episode Jan 06, 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!

Episode 43: The Military vs Your Fitness Goals: Lifestyle Series Jan 05, 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.

Episode 42: Maturing as an Athlete: Prep Series Jan 02, 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.

Episode 40: New Years Resolutions and Goal Setting for Gen Pop: Lifestyle Series 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?

Episode 39: New Years Resolutions & Goal Setting for Competitors: Prep Series 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!

Episode 38: Olympia 2022 RECAP: Special Episode 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.

Episode 37: Improving your Confidence in the Gym: Lifestyle Series 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.

Episode 36: Training Frequency with Dr. Bill Campbell: Special Episode 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.

Episode 35: Olympia 2022 Predictions: Special Episode 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.

Episode 34: ProPhysique Transformation Challenge 2023: Lifestyle Series 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.

Episode 33: Ask Us Anything Part 2: Prep Series 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.

Episode 32: Recovery, Rest and Downtime: Lifestyle Series Dec 08, 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.

Episode 31: Optimizing Your Recovery: Prep Series Dec 05, 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.

Episode 30: How Often Should you Switch up your Training?: Lifestyle Series Dec 01, 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.

Episode 29: Drugs, Alcohol, and other Vices that hold us back in Bodybuilding: Prep Series 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?

Episode 28: Practicing Gratitude: Lifestyle Series 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?

Episode 27: Picking a Show & Navigating the BB Circuit: Prep Series 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.

Episode 26: Setting Boundaries for a Happier Life & Better Relationships: Lifestyle Series 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.

Episode 25: Navigating Digestion in Prep: Prep Series 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?

Episode 24: WTF is Biofeedback? : Lifestyle Series 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.

Episode 23: How to Navigate Plateaus in Prep: Prep Series Nov 07, 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.

Episode 22: Get Fit Without Going Broke: Lifestyle Series Nov 03, 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.

Episode 21: How to Effectively Communicate with your Coach: Prep Series 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.

Episode 20: Dieting for Special Occasions: Lifestyle Series 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.

Episode 19: Special Guest Dr. Bill Campbell: New Diet Break Research 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.

Episode 18: Ask Us Anything: Prep Series 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.

Episode 17: Coach's Retreat Recap: Special Episode 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.

Episode 16: Building a Home Gym: Lifestyle Series 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.

Episode 15: Stage Glam 101: Prep Series 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!

Episode 14: Mens Health and Optimizing Testosterone: Lifestyle Series 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.

Episode 13: Prep Mythbusters: Prep Series 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.

Episode 12: Diet and Training MythBusters: Lifestyle Series Oct 06, 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.

Episode 11: How to know if you are ready to compete: Prep Series Oct 03, 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.

Episode 10: Psychological Aspects of Gaining Weight: Lifestyle Series 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.

Episode 9: Peaking Strategies: Prep Series 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.

Episode 8: What to do when the diet gets hard: Lifestyle Series 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.

Episode 7: Training for your Specific Division: Prep Series 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.

Episode 6: Doug Miller and the Importance of Core Values: Special Episode 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

Episode 5: Be a Better Example: Lifestyle Series 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?

Episode 4: North Americans Recap: Special Episode 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.

Episode 3: Combatting Post Show Blues: Prep Series 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.

Episode 2: How to Have a Social Life AND Achieve your Fitness Goals: Lifestyle Series Sep 08, 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!

Episode 1: Embarrassing Prep Stories: Prep Series Sep 05, 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.

Episode 203: Building your Brand as an Athlete Sep 01, 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.

Episode 202: The Highs and Lows of Gym Ownership 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!

Episode 201:The Power of Habit and Routine 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.

Episode 200: Tampa and Texas Recap 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!

Episode 199: Gathering and Implementing Judge's Feedback 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?

Episode 198: Setting Realistic Fat Loss Expectations 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?

Episode 197: Why we Fail at Achieving our Fitness Goals 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.

Episode 196: The Push/Pull Method of Contest Prep Aug 08, 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.

Episode 195: USAs Recap Aug 04, 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.

Episode 194: Should you go to Nationals? Aug 01, 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.

Episode 193: Setting Back the Biological Clock 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.

Episode 192: Picking the Perfect Stage Suit 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.

Episode 191: Managing Fitness, Business, and Family Life 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.

Episode 190: Train Like You Give a Damn 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.

Episode 189: Is Extreme Weightloss Sustainable 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.

Episode 188: Pro Card Journey 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.

Episode 187: Managing Relationships in Prep Jul 07, 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.

Episode 186: Getting Comfortable with Being Uncomfortable Jul 04, 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.

Episode 185: How to Maintain your Weightloss 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.

Episode 184: Stop Overthinking your Diet 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.

Episode 183: Troubleshooting Digestion 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.

Episode 182: Differences Between Powerlifting and BodyBuilding 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.

Episode 181: Is it the Right Time to Prep? 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.

Episode 181: Why am I not making Progress? 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.

Episode 179: Evolving in the Sport of Bodybuilding with Evan Wells Jun 09, 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.

Episode 178: Having Tough Conversations with Clients Jun 06, 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.

Episode 177: The COST of Competing Jun 02, 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!

Episode 176: Refeed Strategies 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.

Episode 175: ProPhysique Experience Recap 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!

Episode 174: The Perfect Plan for Beginners 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.

Episode 173: Shit They Don't Tell You About Being Shredded 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!

Episode 172: Setting Up a Productive Building Season 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.

Episode 171: Fat Burners for Fat Loss 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.

Episode 170: When you're Brand New to the Gym: How to get Started May 09, 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.

Episode 169: Bringing Up Lagging Body Parts May 05, 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.

A Life Without Mirrors, Scales & Marked Sizes May 02, 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.

Episode 167: Leveling up in the NPC 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.

Episode 166: Balancing Dieting with a Corporate Job 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.

Episode 165: Tips for First Time Competitors 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.

Episode 164: Calorie Surplus: When, Why and How 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.

Episode 163: Why the Scale Doesn't Mean $h*t 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!

Episode 162: Day in the Life of a Bikini Competitor 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.

Episode 161: NPC and IFBB Klash Review Apr 07, 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.

Episode 160: Creativity in the Kitchen Apr 04, 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.

Episode 159: Don't Be an Overachiever! 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.

Episode 157: Advocating for your Fitness Goals as a Mom 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.

Episode 157: RPE Explained 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.

Episode 156: Tracking your Training 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.

Episode 155: Differences in Protein Powders 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.

Episode 154: Arnold Recap 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.

Episode 153: Becoming Food Focused 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.

Episode 152: Traveling While on Prep Mar 07, 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.

Episode 151: Transitioning from Fat Loss to Reverse Diet Mar 03, 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!

Episode 150: Arnold Preview 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.

Episode 149: Macro Grams vs. Macro Percentages 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.

Episode 148: Mindset for Success 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.

Episode 147: When to Pull Out of Prep 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.

Episode 146: What's in Your Gym Bag? 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.

Episode 145: When to Reassess your Approach 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.

Episode 144: Coaching Red Flags Feb 07, 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.

Episode 143: Warmup Sets vs. Working Sets Feb 03, 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!

Episode 142: Unsolicited Advice on Prep 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.

Episode 141: Managing Relationships While Competing 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.

Episode 140: Flexible Dieting vs. Clean Eating 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!

Episode 139: Journey to Turing Pro with Lawna Dunbar 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.

Episode 138: How Long Should Your Improvement Season Last? 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.

Episode 137: Supplements 101 with Doug Miller 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!

Episode 136: Setting Up Macros: Variables to Consider 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!

Episode 135: Everything You Need To Know About Competition Bikinis with Karah Jones Jan 06, 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.

Episode 134: Setting New Year's Resolutions Jan 03, 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.

Episode 133: 2021 In Review 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.

Episode 132: Overshooting Weight Gain in Offseason 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.

Episode 131: Applying Exercise Science to Coaching 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.

Episode 130: Is that Post Really Talking to you? 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.

Episode 129: Science Based Fitness with Jorge Rosado 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.

Episode 128: Holiday Travel Tips Dec 09, 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.

Episode 127: Being Intentional with who you follow on Social Media Dec 06, 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.

Episode 126: The History of Bodybuilding with John Hansen Dec 02, 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.

Episode 125: 5 Ways to Have a Successful Client/Coaching Relationship 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.

Episode 124: Meal Prepping 101 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.

Episode 124: Meal Prepping 101 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.

Episode 122: Avoiding Holiday Weight Gain 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.

Episode 122: 80lbs Down in High School 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.

Episode 121: You Overate...Now What? 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.

Episode 120: Breast Augmentation Experiences Nov 08, 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.

Episode 119: From Marathon Runner to Bikini Competitor Nov 04, 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!

Episode 118: Not Losing Your Identity During Prep Nov 01, 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.

Episode 117: Girl Talk: Postpartum Edition 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!

Episode 116: What Consistency Actually Looks Like 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.

Episode 115: Podcast Anniversary 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.

Episode 114: Working Smarter not Harder 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.

Episode 113: Digestion on Prep-What to Expect 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.

Episode 112: Olympia 2021 Recap 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.

Episode: Differences Between Coaching Male and Female Athletes 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.

Episode 110: Finding Balance Oct 07, 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.

Episode 109: Show Day Checklist Oct 04, 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.

Episode 108: Posing: How to Get Started 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.

Episode 107: Strategies for Picking Shows 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.

Episode 106: Dr. Interviewing Matt Blevins Dr. of PT 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.

Episode 105: Navigating Social Media While on Prep 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.

Episode 104: New Coach Intro: Sarah Winstead 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.

Episode 103: Diet Breaks 101 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.

Episode 102: Should you get your BodyFat Tested? 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.

Episode 101: Should you go to Nationals? Sep 09, 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.

Episode 100: How Long Should the Reverse Diet Last? Sep 06, 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?

Episode 99: New Coach Intro: Dr. Brett Kahn Sep 03, 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.

Episode 98: August Shows in Review Sep 02, 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.

Episode 97: Understanding the Scale's Variables 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.

Episode 96: Why am I not Responding? 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.

Episode 95: Natural BodyBuilding 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.

Episode 94: Staying Connected in Offseason 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.

Episode 93: Reverse Diet to Pro Champion 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.

Episode 92: Sodium on Prep 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.

Episode 91: When You Should Not Create a Calorie Deficit Aug 09, 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.

Episode 90: June and July Shows in Review Aug 05, 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.

Episode 89: Shit They Don't Tell You About Being a Macro Coach Aug 02, 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.

Episode 88: Reversing is NOT Maintenance 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.

Episode 87: Shit They Don't Tell You About Being a Contest Prep Coach 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.

Episode 86: Picking your Stage Look 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!

Episode 85: Eating Healthy on a Budget 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.

Episode 84: Ask the RD 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.

Episode 83: From Operating to Bikini Pro 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.

Episode 82: Fit Mom Talk Jul 08, 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!

Episode 81: When People Just Don't Understand your Lifestyle Jul 05, 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.

Episode 80: Refeeds 101 Jul 01, 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.

Episode 79: It's Never Too Late to Start your Fitness Journey 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.

Episode 78: Bikini Posing FAQ 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.

Episode 77: Setting Realistic Goals and Expectations 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.

Episode 76: European Diet Culture 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.

Episode 75: How to have a Productive Offseason 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.

Episode 74: Bikini Vs. Wellness 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.

Episode 73: April and May Shows in Review Jun 07, 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.

Episode 72: Alba: Busy Mom to Bikini Stage Jun 03, 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.

Episode 71: How to Spot Reduce 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.

Episode 69: The Importance of Recovery 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.

Episode 68: Common Mistakes Made While Dieting 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.

Episode 67: Mock Peak Week and Show Days 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.

Episode 66: Bikini Posing 101 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.

Episode 65: Variables that Affect Weightloss, Other than a Deficit 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.

Episode 64: Prepping for a Show After 50 May 06, 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.

Episode 63: Training Strategies: Dieting vs. Building May 03, 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.

Episode 61: Reverse Dieting 101 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.

Episode 60: The Hardest Part of Contest Prep 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.

Episode 59: Are Carbs Necessary for Fat Loss? 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.

Episode 57: What Changes As We Age? 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.

Episode 55: Intuitive Eating 101 Apr 05, 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.

Episode 54: Hormone Health after Bikini Olympia Apr 01, 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.

Episode 53: Bikini Pro Debut: Delayed One Year 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.

Episode 52: Diet Hacks 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.

Episode 51: Differences Between Bikini and Figure 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.

Episode 50: Glute Secrets Revealed with the Glute Guy: Bret Contreras 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.

Episode 49: How to Incorporate Flexible Dieting into the Family Lifestyle 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.

Episode 48: Becoming an IFBB Figure Pro 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.

Episode 47: What to do when you hit a Plateau Mar 08, 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.

Episode 46: Bikini Prep Q&A Mar 04, 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.

Episode 45: Are you Ready to Prep? Mar 01, 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.

Episode 44: Intermittent Fasting 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/

Episode 43: How to Become an RD 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.

Episode 42: Clean Eating vs. Flexible Dieting 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.

Episode 41: Overtraining 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?

Episode 40: The Principles of Having a Successful Client/Coaching Experience 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?

Episode 39: When the Diet Gets Hard Feb 08, 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.

Episode 38: SuperBowl 2021 Feb 04, 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.

Episode 37: IFBB Pro Non-US Citizen 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?

Episode 36: Alcohol: Can you have it while dieting? Jan 28, 2021

In this episode, Paul and Dani talk all about alcohol and how it plays into dieting. When may alcohol be okay to consume during a diet, or is there ever really a time that it is okay to consume during a dieting phase? Paul and Dani touch on the pros and cons and also discuss accounting for alcohol in your daily macros.

Episode 35: Refeeds vs. Cheat Days Jan 25, 2021

In this episode, Stephen and Danielle talk all about refeeds and cheat days and more specifically, what the main difference is between the two. As coaches, they elaborate on the pros and cons of each when it comes to common trends they see with their own clients.

Episode 34: Gym Myths Jan 21, 2021

Many people, especially those who are newer to working out in a commercialized setting, tend to have a bit of lingering fear when it comes to entering the gym scene for the first time due to common misconceptions and stereotypes. Fact or fiction? Stephen and Christina address all of the common "gym myths," in this episode.

Episode 33: Coach Phil's Extreme Weightloss Journey Jan 18, 2021

In this episode, Paul is joined by Coach Phil to discuss Phil's incredible weightloss journey. Not only has Phil dropped over 100lbs, but he has managed to sustain it and now coaches clients of his own. Phil and Paul talk all about Phil's journey in getting to where he is today and how he has managed to sustain his success.

Episode 32: Macros vs. Meal Plans Jan 14, 2021

Macros vs. Meal Plans...the great debate! Is one superior to the other and when would it be better to utilize a meal plan rather than macros and vice versa? Stephen, Danielle, and Lexie weigh out all of the pros and cons of each approach, in this episode.

Episode 31: Macros 101 Jan 11, 2021

Macros 101: what is a macro, how can this concept be utilized for specific dieting goals, and how do you go about tracking your macros? In this episode, Dani, Lexie, and Phil break down the concept of "macros." This episode is perfect for the beginner wanting to dive into the world or macros or for someone wanting to brush up their knowledge on the popular concept.

Episode 30: Variables the Affect the Scale Jan 07, 2021

Weight fluctuations...why do they happen and what can be some of the leading causes of why one might see their weight fluctuating day to day? Kayleigh and Brooke speak on this topic, giving you insight into many different variables that can affect the scale.

Episode 29: Happy 2021 Jan 04, 2021

Happy 2021! As the new year kicks off, Paul and Stephen sit down for a special episode to kick off 2021. Join them as they discuss New Years resolutions, goals, and perhaps the most exciting of all, the second annual ProPhysique Transformation Challenge that will be kicking off soon!

Episode 28: Setting New Years Resolutions Dec 31, 2020

With the new year around the corner, many people are looking to set new goals for themselves within the upcoming year. In this episode, Dani and Christina talk all about New Year's resolutions and goal setting. There tends to be a controversial stigma around the term "resolution," so what makes for an optimal resolution?

Episode 27: Key Factors in Creating a Calorie Deficit Dec 28, 2020

In this episode, Stephen, Lexie, and Brooke talk all about the key factors when it comes to creating a caloric deficit. What does it mean to be in a caloric deficit and what are some ways in which you can go about ensuring that you are placing yourself in a true deficit for your specific goal(s)?

Episode 24: Postpartum/Motherhood Dec 14, 2020

What's it like being a mother and juggling fitness and all things in between? Kayleigh and Danielle discuss motherhood and how they each handled their postpartum journeys when it came to balancing being a mom with easing back into their fitness routines.

Episode 23: Staying on Track During the Holidays Dec 10, 2020

The holidays are here and although it can be one of the best times of the year, for a lot of people, it can be a tough time when it comes to staying on track with health and nutrition-related goals. In this episode, Paul and Lexie discuss staying on track during the holidays and ways in which you can set yourself up for success without necessarily compromising the enjoyment.

Episode 22: Prepping while in School Dec 07, 2020

In this episode, both Lexie and Brooke discuss their experiences prepping for bodybuilding shows while living in dorms, as undergrads. Prepping for any show is a challenge within itself, but when coupling it with the college atmosphere while living in dorm circumstances, it adds a whole new realm of challenges.

Episode 21: Transformation Challenge FAQs Dec 04, 2020

In this mini (bonus) episode, Troy joins Coach Phil to discuss all things transformation challenge. ProPhysique is kicking off the second-ever transformation challenge and it's bigger than ever. In this episode, Troy and Phil answer some frequently asked questions regarding the challenge, going into detail on some of the primary objectives that the challenge serves to accomplish.

Episode 20: Dad Life and Fitness Dec 03, 2020

Being a dad and juggling life in the fitness scene, how does one do it? In this episode, Phil and Paul (both dads of two) discuss some of the biggest things they have learned while juggling dad life and their fitness careers.

Episode 18: Post Show Experiences Nov 23, 2020

In this episode, Paul and Brooke talk about their post-show experiences, not only as competitors themselves but as coaches. Being a competitor in the sport of bodybuilding and coping with your season coming to an end can be a tough road to navigate. Paul and Brooke talk more on this and shed light on some of the amazing lessons they have learned so far in their journies.

Episode 17: NPC Universe and Nationals Nov 19, 2020

The NPC national show scene is coming in hot this season! Paul and Stephen touch on their experience this past weekend, in Charleston, at NPC Universe. Walking away with two new pro athletes at Universe and jumping right into NPC Nationals this upcoming weekend in Orlando, it is safe to say that ProPhysique is keeping busy in the national show scene.

Episode 16: Coaching Lifestyle Vs. Competitors Nov 16, 2020

In this episode, Kayleigh and Paul talk about the difference between coaching lifestyle clients and competitors. They touch on their experiences coaching both types of clients, each offering insight on some of the main differences between the two. What are some of the main differences when it comes to coaching each type of person and what happens when a lifestyle client turns into a competitor?

Episode 15: Two Huge Team Wins for ProPhysique Nov 12, 2020

In this episode, Paul and Stephen talk about this past weekend and some huge wins that took place for Team ProPhysique. With a show in Texas and a show in Florida, Paul and Stephen both got to witness some amazing accomplishments for the team this weekend with not one, but two Bikini overalls for the team.

Episode 14: Tips for Eating Out Nov 09, 2020

In this episode, Lexie and Phil talk about staying on track along with some of their best tips, when eating out at restaurants. How to approach the day, what NOT to do, and some easy hacks to save on hidden calories are discussed. Listen and save this one in preparation for the next time you may be going out to eat, yet wanting to keep your nutrition in check.

The IIFYM Guide to Eating Out:

https://prophysique.com/programs/

Episode 13: Nationals to Olympia Nov 05, 2020

In this episode, Paul and Stephen talk about all of the show craziness happening within the span of the next few weeks. From NPC Nationals to USA's to the Olympia, the next month is about to get hectic in the best way possible with all of the upcoming shows and opportunities for some top-level athletes to earn their pro cards.

Episode 12: Intro to Training Nov 02, 2020

With so much information circulation on the internet when it comes to what you should and shouldn't do when first beginning in the gym, it can be hard for beginner lifters to pinpoint where to start. In this episode, Phil and Troy discuss some of their pointers when it comes to setting yourself up for success in the gym as someone who may be new to weightlifting.

The FREE Beginner's Guide to Weightlifting: https://prophysique.com/programs/

Episode 11: The Evolution of ProPhysique Oct 29, 2020

In this episode, Paul is joined by Stephen who was the first-ever hired hand for ProPhysique. Since then, ProPhysique has rapidly evolved into a company of 17 coaches, with its own in-person training studio/headquarters located in Tampa, FL. Paul and Stephen go way back to where it all began and talk about the evolution of the company, leading up to where it stands today.

Episodes 10: Traveling While Dieting Oct 26, 2020

In this episode, Stephen and Dani discuss their tips when it comes to traveling while being on a diet. What are some of the best tips and methods in helping people to be successful in maintaining their dietary strategies while placed in out of the norm situations such as travel?

Episode 9: Advice for First Time Competitors Oct 22, 2020

Interested in competing for the first time? This episode was made for you! Tune in as Paul and Dani discuss some of their top pieces of advice for first-time competitors. Combining both of their own personal experiences on stage with their experiences helping many clients of their own, this is the perfect episode to shed some light on what competing really entails.

Episode 8: Balancing Parenting with Fitness Oct 19, 2020

In this episode, Coach Phil and Kayleigh talk about their personal experiences with parents and continuing their own fitness journies. Kayleigh, an NPC competitor and mom of one, discusses how her journey as an athlete has changed ever since the moment she found out she was pregnant to now. Phil, a dad of two, talks about the birth of both of his children and how it has impacted his weightloss journey and ability to keep the weight off.

Episode 7: IFBB Bikini Pro Euro Trip Oct 15, 2020

In this episode, Paul and Stephen discuss how to become an IFBB Pro in Europe. More specifically, they highlight Stephen's bikini client, Chloe, who recently earned her pro card at the European Championships, held in Spain. Not only is Chloe's journey discussed, but Paul and Stephen also differentiate between the IFBB in the states and Europe and what it takes to turn pro internationally.

Episode 6: Flexible Dieting 101 Oct 12, 2020

Flexible Dieting: what is it and who exactly is it for? There tends to be a common misconception around this approach to dieting, so Phil, Stephen, and Lexie go into detail and break it down for you. Diving into the topic of flexible dieting and why it can be so beneficial, they also discuss why and how they incorporate this approach into their clients' plans and how it can benefit an individual long-term.

Episode 2: Shit They Don't Tell You About Bikini Prep Sep 28, 2020

In this episode, Dani and Kayleigh tell you everything you've ever wanted to know about bikini prep and MORE! They dive into the good, the bad, and the ugly, and most importantly, the shit no one talks about behind the scenes.

Episode 1: Welcome to the Code! Sep 18, 2020

In this episode, Paul is joined by Coach Dani Krshka for the first episode of the ProPhysique Code. This podcast is a place where all of the coaches at Team ProPhysique will be coming together, discussing valuable content and information relevant within the industry of fitness, nutrition, and online coaching.

The ProPhysique Code Sep 17, 2020

Welcome to the ProPhysique Code. Each week, the coaches at ProPhysique bring you a variety of information and topics inspired by their own experience within the fitness, nutrition, and online coaching industry. With each coach bringing their own unique perspective, we seek to provide valuable and thought provoking information in each episode.

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