The ProPhysique Code

Episode 394: Grief & Gratitude: Navigating Pregnancy After Loss

26 Mar 2026

Contributed by Lukas

In this episode of the Lifestyle Podcast at Pro Physique, Danika and Anne Marie discussed Anne Marie's recent experience with a high-risk pregnancy in...

Episode 393: Stop Trying to HACK your Prep

23 Mar 2026

Contributed by Lukas

 In this episode, Paul, Lexie, and Evan dive into the nuance behind "prep hacks," and why chasing shortcuts or trying to make prep easier can actuall...

Episode 392: Creating your life with knowing more

19 Mar 2026

Contributed by Lukas

In this episode we introduce Coach Fran!  She gives insight into how she became who she is today while discussing the importance of continuous learni...

Episode 391: Bodybuilding is BACK!

16 Mar 2026

Contributed by Lukas

In this exciting episode, Paul and Lexie break down their trip from the Arnold, sharing their takeaways, observations, and overall thoughts on the eve...

Episode 390: A Conversation with "Peri" : When Hormones Come to Play

12 Mar 2026

Contributed by Lukas

In this episode, Danika and Fatima sit down for an honest and deeply personal conversation about the hormonal shifts women experience during perimenop...

Episode 389: Is Fit Model Bad for Bodybuilding?

09 Mar 2026

Contributed by Lukas

In this episode, our hosts, Evan, Lexie and Paul briefly discuss the outcome from the first ever PRO fit model show in Japan. They also address some "...

Episode 388: The Hardest Part of Contest Prep

02 Mar 2026

Contributed by Lukas

In this episode, our hosts dive into some of the hardest challenges in contest prep. From the physical struggles to the MENTAL hardships, Paul, Evan a...

Episode 387: From Anxious to Anchored

26 Feb 2026

Contributed by Lukas

Today, our hosts, Danika and Fatima, chat about unsettling feelings that come sometimes without warning. They share their own experiences and what too...

Episode 386: The Fit Model Shift: Listener Q&A

23 Feb 2026

Contributed by Lukas

In this episode, we're answering your questions in a fun listener Q&A! A lot of them revolve around the upcoming Fit Model Pro shows, where we see the...

Episode 385: Ego Death and Leaning in to Uncertainty

19 Feb 2026

Contributed by Lukas

In this episode, Coach Danika and Coach Fatima discuss Fatima's career transition from corporate work to becoming an online coach, including self-doub...

Episode 384: Top 5 BodyBuilding Prep Myths: Fact or Fiction?

16 Feb 2026

Contributed by Lukas

In this episode, Paul, Evan, and Lexie sit down to break down some of the most common PREP myths people assume about the sport of bodybuilding. Are th...

Episode 383: How to Thrive in Fitness With a Supportive Partner

12 Feb 2026

Contributed by Lukas

In this episode, Danika sits down with ProPhysique coaches Matt and Fatima — a powerhouse duo based in South Africa. They share how having a support...

Episode 382: Shit They Don't Tell You About CARDIO

09 Feb 2026

Contributed by Lukas

Join our prep hosts as they break down sh*it they don't tell you about CARDIO! Dispelling some common misconceptions when it comes to cardio, they tou...

Episode 381: Staying Grounded Through Growth and BIG Changes- Kara Corey on Fitness, Change, and Life at 40

05 Feb 2026

Contributed by Lukas

Kara Corey joins Danika for an honest conversation about evolving through life's biggest transitions, taking risks and chances that shift the trajecto...

Episode 380: Do Age & Dieting History Ruin Your Physique Potential on Stage?

02 Feb 2026

Contributed by Lukas

In this episode, our hosts break down common perceived "setbacks" that often stop people from pursuing the stage. A major focus is on age and dieting ...

Episode 379: The Anchor Habit: Why Training Stabilizes Everything

29 Jan 2026

Contributed by Lukas

Paul, Danika, and Ron dive into Ron's journey as a retired police detective and new coach, and how the gym has remained a consistent anchor for him ov...

Episode 378: Mythbusters: Pro Cards, Hip Thrusts, the Bro Diet and MORE!

26 Jan 2026

Contributed by Lukas

In this fun episode, our prep hosts talk candidly about some common myths in the space of bodybuilding. From dispelling myths such as "you can only ea...

Episode 377: Bonus Episode: From Bikini Olympian to Fit Model Pro

24 Jan 2026

Contributed by Lukas

Join Paul for a special bonus episode where he sits down to talk with former Bikini Olympian, Lawna Dunbar on the recent announcement of her switch to...

Episode 376: Keeping to constants through life's curveballs

22 Jan 2026

Contributed by Lukas

In this episode, Danika is joined by AnnMarie Lawrence to discuss life's adventures, curveballs and unforeseen events that tend to throw us off course...

Episode 375: Raw Prep Q&A: Awkward Check-Ins & Lower Body Fixes

19 Jan 2026

Contributed by Lukas

Join our prep hosts, Paul, Evan and Lexie, as they dive into a fun and informative Q&A. From sharing their funniest check in moments, to addressing lo...

Shit They Don't Tell You About Fat Loss

12 Jan 2026

Contributed by Lukas

Join Paul, Lexie, and Evan as they pull back the curtain on the realities of fat loss and prep that rarely get talked about. The hosts break down comm...

Episode 373: New Year Shenanigans

08 Jan 2026

Contributed by Lukas

In this episode, Danika and Paul share their personal intentions and goals for the new year ahead, break down the most common New Year goals they hear...

Episode 372: Ins, Outs & In-Betweens: Our 2025 Recap

05 Jan 2026

Contributed by Lukas

In this episode, our hosts reflect on some of their favorite core memories from 2025 — from standout shows to unforgettable moments and everything i...

Episode 371: Building the Blueprint: How to Set Smart Goals for 2026

29 Dec 2025

Contributed by Lukas

If you're thinking about competing in 2026, this episode is your starting point. We break down common goal-setting mistakes, realistic timelines, and ...

Episode 370: The Shift: From Lifestyle to Prep Client

25 Dec 2025

Contributed by Lukas

In this episode, Paul, Danika, and Stephanie sit down to discuss the evolution of a lifestyle client transitioning into a prep client. They break down...

Episode 369: The BIG jump from a regional to national show

22 Dec 2025

Contributed by Lukas

In this episode, our hosts recap NPC Nationals from this past weekend, where each had athletes competing on the national stage. They share firsthand o...

Episode 368: Health Beyond the Macros: Parenting and Perspective

18 Dec 2025

Contributed by Lukas

In this episode Danika and AnnMarie Lawrence have an honest conversation about how their approach to health, nutrition, and self-care has evolved as t...

Episode 367: Why you aren't IMPROVING in your Improvement Season

15 Dec 2025

Contributed by Lukas

In this episode, our hosts explore the common roadblocks holding athletes back in their improvement season. From training intensity to accountability ...

Episode 366: Prep Q&A: Lasting in Bodybuilding + Surviving a 20lb Post-Show Rebound

08 Dec 2025

Contributed by Lukas

In this episode, Paul, Lexie and Evan answer some prep related questions asked by YOU guys. Questions stemming from "how to find longevity in the spor...

Episode 365: Contest Prep Mistakes to Avoid

04 Dec 2025

Contributed by Lukas

In this special episode, Paul sits down with coach Matt, who is based in South Africa, to talk about contest prep mistakes. Paul and Matt briefly disc...

Episode 364: The Future of Natural Bodybuilding

01 Dec 2025

Contributed by Lukas

In this episode, the hosts explore the reality of natural bodybuilding in today's NPC/IFBB world. They kick things off with a recap of the Ben Weider ...

Episode 363: Top Ways to ACT like a PRO before becoming a PRO

24 Nov 2025

Contributed by Lukas

Let's chat about what it means to ACT like a PRO before becoming a PRO. In this episode, our prep hosts chat all about what they think it means to act...

Episode 362: Fitness Gift Guide: Perfect Presents for the Active Lifestyle

20 Nov 2025

Contributed by Lukas

Join Coaches Sarah, Ben, and Priscila as they dive into the ultimate fitness gift guide for the holiday season. From practical workout gear to thought...

Episode 361: A Guide to Earning your IFBB Pro Card: National Show Breakdown

17 Nov 2025

Contributed by Lukas

In this episode, our prep dives into how you turn pro in the NPC/IFBB. Our hosts breakdown the outline of national shows, in chronilogical order throu...

Episode 360: Merry and Moist: How to Sparkle During the Holidays

13 Nov 2025

Contributed by Lukas

Join Christina, Sarah, and Danika as they dive into the often overlooked topic of maintaining intimacy and joy during the holiday season. From the str...

Episode 359: How Competitors Actually Handle the Holidays

10 Nov 2025

Contributed by Lukas

In this episode, our prep hosts dive into a super relevant topic: navigating the holidays without losing focus BUT while also finding balance and pres...

Episode 358: F*ck 40: A Candid Conversation on Perimenopause

06 Nov 2025

Contributed by Lukas

Join Christina, Danika, and Sarah as they dive into the realities of perimenopause, sharing personal experiences and insights on managing symptoms, ad...

Episode 357: Q&A: What Ruins a Physique on Show Day?

03 Nov 2025

Contributed by Lukas

In this special Q&A episode, Lexie and Paul dive into listener-submitted questions all about contest prep. They cover what can ruin a show day physiqu...

Episode 356: Mastering Macros: A Practical Guide to Nutrition

30 Oct 2025

Contributed by Lukas

Join Coaches Sarah and Ben as they dive into the essentials of nutrition and weight management. Discover practical tips for designing macronutrient pl...

Episode 355: The Top 5 That Shook the Stage & The Rise in Fit Model

27 Oct 2025

Contributed by Lukas

In this episode, our hosts break down the top 5 Bikini competitors at the Olympia, using visual aids/pictures to analyze each athlete's physique. They...

Episode 354: Strong But Struggling: Finding Balance in Life and Health

23 Oct 2025

Contributed by Lukas

In this episode, join Christina, Danika, and Sarah as they dive into the challenges of maintaining balance in life and health. They discuss the concep...

Episode 353: What Just Happened? Our Olympia Thoughts

20 Oct 2025

Contributed by Lukas

Let's talk Olympia 2025... and more specifically, the controversy surrounding the bikini division. Our hosts offer their raw, real and honest thoughts...

Episode 352: Therapy, Triggers + Talking About It: The Truth About Growth

16 Oct 2025

Contributed by Lukas

This episode goes deep — and gets real. Christina and Danika unpack what therapy really looks like, especially when you're juggling kids, careers, a...

Episode 351: 5 Things that will Ruin your Post Show Experience

13 Oct 2025

Contributed by Lukas

In this episode, our hosts break down five common mistakes that can make the post-show experience especially challenging for competitors. Prep may be ...

Episode 350: Navigating the Complex World of Dieting

09 Oct 2025

Contributed by Lukas

In this episode, Christina and Danika discuss the complexities of dieting, particularly focusing on extreme diets and disordered eating behaviors. The...

Episode 349: Stop Getting Sloppy in your Offseason!

06 Oct 2025

Contributed by Lukas

In this episode, a continuation of last week's Q&A, our hosts answer more of your questions! Topics include everything from using birth control during...

Episode 348: Transformation Challenge Interviews with Craig Dixon and Tiffany Johnson

02 Oct 2025

Contributed by Lukas

In this episode, we get to sit down with Paul and two of our finalists from the Summer Sculpt Transformation Challenge! Craig Dixon was our over 50 wi...

Episode 347: Listener Q&A: Competing, Carbs, and Genetic Advantages

29 Sep 2025

Contributed by Lukas

In this fun-filled listener Q&A, our hosts tackle your questions — covering everything from navigating the first week post-show, to genetic advantag...

Episode 346: Healthy, Redefined: Finding Balance Without Rules

25 Sep 2025

Contributed by Lukas

In this episode, Paul, Danika, and Priscilla unpack the term 'healthy' as it relates to food choices. Together, they redefine what healthy truly means...

Episode 345: Stop Overcomplicating your Prep!

22 Sep 2025

Contributed by Lukas

In this lively, content-packed episode, our hosts share their Top 10 Bikini Olympia predictions and dive into the common trap of overcomplicating prep...

Episode 344: Unlocking the Secrets to a Sustainable Fitness Lifestyle

18 Sep 2025

Contributed by Lukas

In this episode, Priscila and Christina dive into the intricacies of balancing fitness goals with everyday life. From understanding the importance of ...

Episode 343: Olympia 2026 Qualifier Shake-Up: What You Need to Know

15 Sep 2025

Contributed by Lukas

The road to Olympia 2026 looks a little different this upcoming yearr! In this episode, our hosts break down the brand-new qualification system for 20...

Episode 342: Reclaiming Balance: Navigating Post-Show Hormonal Health

11 Sep 2025

Contributed by Lukas

In this episode, Christina, Sarah and Danika dive into the often-overlooked topic of hormonal health post-competition. They discuss the challenges of ...

Episode 341: North Americans Recap & What's New in Fit Model

08 Sep 2025

Contributed by Lukas

Join our prep hosts as they recap this past weekend's national show in Pittsburgh. Lexie made her Fit Model debut and both her and Paul discuss her fe...

Episode 340: Beyond the Routine: Parenting, Fitness, and Finding Balance

04 Sep 2025

Contributed by Lukas

Join Danika and Christina as they dive into the complexities of balancing parenting, fitness, and personal growth. In this episode, they share candid ...

Episode 339: A Complete Guide for First Time Competitors

01 Sep 2025

Contributed by Lukas

In this episode, our prep team shares their first experiences as athletes and they break down simple tips along with common mistakes they often see fi...

Episode 338: Inside the Challenge: Inspiring 60-Day Transformations

28 Aug 2025

Contributed by Lukas

In this episode, hosts Paul and Christina dive into the inspiring stories of the recent Transformation Challenge winners. Discover how participants fr...

Episode 337: Coaches Ruining Clients

25 Aug 2025

Contributed by Lukas

"In this episode, Paul, Evan, and Lexie unpack the ways poor coaching tactics can derail an athlete's progress; sometimes leaving lasting effects on b...

Episode 336: Cutting Through the Bullsh*t with Bret Contreras: LIVE SPECIAL

23 Aug 2025

Contributed by Lukas

In this special episode, recorded LIVE from Ft. Lauderdale at Dr. Bret Contreras' legendary Glute Lab, Paul, Lexie, Evan, and Bret team up for an inte...

Episode 335: Align Your Life in 12 Weeks: The NEW Mind Body Built Experience

21 Aug 2025

Contributed by Lukas

In this episode, Danika and Christina dive into the transformative power of routine and structure while discussing the NEW Mind Body Build Experience....

Episode 334: What Steroids do to Females : A bodybuilding perspective

18 Aug 2025

Contributed by Lukas

Join our hosts as they navigate one of the most talked-about—and often misunderstood—topics in bodybuilding today: steroids and PEDs in the female...

Episode 333: Adapt and Overcome: Your Guide to Lifestyle Evolution

14 Aug 2025

Contributed by Lukas

Join Christina, Danika, and Priscila as they dive into the art of balancing a busy lifestyle. From Priscilla's new running journey and coaching insigh...

Episode 332: 5 Things that will Ruin your Contest Prep

11 Aug 2025

Contributed by Lukas

Join our three prep hosts as they dive into five key factors that can derail a contest prep. While there's no such thing as the perfect time or perfec...

Episode 331: The Hidden Risks of Bodybuilding: A Candid Conversation

07 Aug 2025

Contributed by Lukas

In this episode, our hosts dive into the often-overlooked dangers of competitive bodybuilding. They discuss the normalization of extreme practices, th...

Episode 330: Tough Pills to Swallow: Prep Edition

04 Aug 2025

Contributed by Lukas

In this episode, our prep hosts dive into some truth bombs surrounding prepping for a bodybuilding show. They cover some "hard pills to swallow" when ...

Episode 329: Beyond the Stage: Navigating Bodybuilding's Realities

31 Jul 2025

Contributed by Lukas

In this episode, we dive deep into the world of bodybuilding and the psychological dynamics that come with it. Stephen and Danika discuss the unique c...

Episode 328: Too Many Pro Cards?!

28 Jul 2025

Contributed by Lukas

In this episode, our prep team dives into a topic that often sparks debate — the growing number of pro cards being awarded each year. We break down ...

Episode 327: Emotional Eating and Food Relationships

24 Jul 2025

Contributed by Lukas

In this episode, our lifestyle team dives into the intricate dynamics of emotional eating and our relationships with food. Join them as they explore h...

Episode 326: Bikini and Fit Model: Trends we are noticing

21 Jul 2025

Contributed by Lukas

In this episode, our prep team recaps recent shows — including the Republic of Texas — and explores common trends emerging this season. We take a ...

Episode 325: Fitness Fads that Need to Die

17 Jul 2025

Contributed by Lukas

In this episode, we dive into the world of fitness fads that we believe should be left in the past. Join Christina, Sarah, and Stephen as they discuss...

Episode 324: Leveling Up: How to Improve Show to Show

14 Jul 2025

Contributed by Lukas

In this episode, our prep hosts discuss how athletes can take important lessons from each show and use them to keep improving over time. They also sha...

Episode 323: What you want, vs what you need: Maintenance edition

10 Jul 2025

Contributed by Lukas

In this episode, the crew chats about some of the fun stuff, as well as the hard truths, that come along with entering and succeeding within your main...

Episode 322: Should You Pull the Plug on Your Season?

07 Jul 2025

Contributed by Lukas

In this episode, our prep hosts dive into a jam-packed Q&A, covering everything from their top supplement picks to the debate on coaching education vs...

Episode 321: Can you lose 30lbs in 90 days without feeling like death warmed over?

03 Jul 2025

Contributed by Lukas

In this fun episode, Paul sits down with the female winner of the New Year, New Start Transformation Challenge from Pro Physique. Learn about the ups ...

Episode 320: Prep Fatigue: What's NORMAL and What's Not

30 Jun 2025

Contributed by Lukas

In this episode, our hosts dive into the extremes of bodybuilding prep—what's truly 'normal' and what might actually be a red flag. In a sport known...

Episode 319: What makes a winner? Transformation Challenge Chat with Paul and Christina

26 Jun 2025

Contributed by Lukas

Join Paul and Christina for a fun and insightful conversation as they reflect on the wrap-up of the New Year, New Start Challenge and gear up for the ...

Episode 318: The Worst Contest Prep Mistakes We've Seen

23 Jun 2025

Contributed by Lukas

Join our prep hosts as they dive into some of the worst mistakes they've seen in prep (and some of the worst mistakes they've made in their own preps)...

Episode 317: Your Pelvic Floor and Your Fitness with Ellen Petosa

19 Jun 2025

Contributed by Lukas

Join Christina and Danika as they sit down with Ellen Petosa, pregnancy and postpartum trainer and Engineer! Ellen's brain is just so fun to dive into...

Episode 316: What the Best Prep Clients Do Consistently

16 Jun 2025

Contributed by Lukas

In this episode, our hosts sit down to discuss the standout traits they see in their most successful prep clients. From mindset and communication to c...

Episode 315: Fat Loss Over 50 Transformation with Jon Rehorst

12 Jun 2025

Contributed by Lukas

In this episode, Paul sits down with Jon Rehorst, the over-50 male winner of our recent Transformation Challenge. Jon shares what it took to lose 40 p...

Episode 314: Avoiding the Post-Show Spiral

09 Jun 2025

Contributed by Lukas

In this episode, our prep hosts dive into an important topic: how to set yourself up for a successful post-show phase. Any competitor knows how slippe...

Episode 313: Jordan Reeder: Becoming the man that keeps promises to himself

06 Jun 2025

Contributed by Lukas

In this episode, Paul sits down with Jordan Reeder, the inspiring runner-up of our recent transformation challenge. Jordan opens up about hitting a lo...

Episode 312: Female Fat Loss: 40lbs in 90 days!

05 Jun 2025

Contributed by Lukas

In this episode, Paul sits down with the recent second place winner of the New Year, New Start transformation challenge! Brooke successfully went from...

Episode 311: The Truth About Peak Week

02 Jun 2025

Contributed by Lukas

In this episode, Paul and Lexie dive into some common misconceptions when it comes to the terrm "peak week." Cutting water, cutting sodium, water load...

Episode 310: Transformation Challenge Winners, One Year Later with Dan Devine

29 May 2025

Contributed by Lukas

Join Christina as she sits down with Dan Devine, the male winner of last year's New Year, New Start challenge and learn about his techniques for maint...

Episode. 309: Why You Can't Get Stage Lean

26 May 2025

Contributed by Lukas

Join our prep hosts, Paul, Lexie and Evan as they discuss some reasons why competitors struggle to get STAGE lean, in prep. Our hosts dive into severa...

Episode 308: Transformation Challenge Winners, One Year Later with Deidre Topps

22 May 2025

Contributed by Lukas

Join Christina as she sits down to chat with one of the previous winners of the New Year, New Start transforamtion challenge and learn about how she's...

Episode 307: Fit Model Non-Negotiables + Pittsburgh Recap

19 May 2025

Contributed by Lukas

Join our prep team to dive into this past weekend where our hosts attended the Pittsburgh Pro and ProQualifier show. Our hosts recap the weekend from ...

Episode 305: Choose Your Adventure: Intelligent Program Design using Self Identified Needs and Behaviors

15 May 2025

Contributed by Lukas

In this episode, Dr. Adam joins Stephen and Christina to chat about his dissertation and its real world applications with coaching and how we can use ...

Episode 304: Prep Q&A: Are you Bikini or Fit Model?

12 May 2025

Contributed by Lukas

In this Q&A, our prep hosts first start off by giving their Pittsburgh Pro predicitions, specifically for PRO Bikini. Then, they segway into answering...

Episode 303: The Importance of Food Quality

08 May 2025

Contributed by Lukas

Join Danika and Stephen for a fun little chat about HOW you hit your macros, focusing on food selection and the ways in which it could alter your prog...

Episode 302: Show Day Support: A Coach's Role on Show Day

05 May 2025

Contributed by Lukas

In this prep centered episode, our prep team briefly recaps two big shows from this past weekend, touching specifically on the Fit Model division and ...

Episode 301: Beyond the Physique: Meshing Mental Health with Bodybuilding

01 May 2025

Contributed by Lukas

In this episode, Paul and Danika discuss the psychological and behavior impact of competing. Being that Danika is the team's mindset coach, her and Pa...

Episode 300: Protecting your Peace: Too Many Cooks in the Kitchen

28 Apr 2025

Contributed by Lukas

In this episode, our prep hosts dive into the what happens when you get "too many cooks" involved, in your prep. The philosophy of having "too many co...

Episode 299: Introducing Coach Ron Parmeter

24 Apr 2025

Contributed by Lukas

In this episode, Danika and Christina are joined by Coach Ron and we learn his background and story! Ron is a former police officer, competitior and n...

Episode 298: PEDS and Bikini with Cory Hageman

21 Apr 2025

Contributed by Lukas

In this extra special episode, Paul and Evan bring Cory Hageman on for an interview. Cory is an IFBB bikini pro with a background in nursing and she i...

Episode 297: The Test Isn't What You Need

17 Apr 2025

Contributed by Lukas

In this chat, our podcast hosts start with Danika's idea of going to a lab for a VO2max testing. From there, Christina and Stephen bounce off some ide...

Episode 296: Prep Burnout: What is Feels Like and When to Take a Break

14 Apr 2025

Contributed by Lukas

Join our prep hosts in this episode to talk all about burnout. We hear this term frequently but what does it REALLY mean and how do you know if you ar...

Episode 295: I want to look like a bodybuilder…

10 Apr 2025

Contributed by Lukas

In this chat, our hosts discuss a common statement they here in consult calls: I'd like to look like I could compete at any time as a bodybuilder, but...

Episode 294: CHEATING IN PREP... What Really Happens?

07 Apr 2025

Contributed by Lukas

In this episode, our prep hosts dive into the topic of CHEATING in prep. From what causes one to cheat in prep to what to do if one cheats in prep, ou...