The ProPhysique Code

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...

Episode 293:The Juice Isn't Worth the Squeeze: Getting to the Bottom of WHY things are not working

03 Apr 2025

Contributed by Lukas

In this episode, our hosts chat about some of the current themes they are noticing in check ins with clietns that may be having a more difficult time ...

Episode 292: PREP-ared or Not: Where should you be before starting a contest prep?

31 Mar 2025

Contributed by Lukas

In this episode, our prep hosts dive into some good prep related questions- the main topic at hand being "Where Should you be at before starting a con...

Episode 291: Put Up or Shut Up: Making things WORK despite barriers

27 Mar 2025

Contributed by Lukas

In this episode, Stephen, Danika and Priscilla dive into the topic of getting things done regardless of the barriers at hand. Making promises to yours...

Episode 290: Dangerous Prep Protocols

24 Mar 2025

Contributed by Lukas

In this episode, our prep team dives into a more serious topic, talking on DANGEROUS protocols in prep. In a sport that can be extrreme by nature, our...

Episode 289: What to do when you're sick!

20 Mar 2025

Contributed by Lukas

In this episode, our lifestyle group chats about how to respond to illnesses and injuries that take you out of commission for a bit, but aren't catast...

Episode 288: What is show day REALLY like?

17 Mar 2025

Contributed by Lukas

In this episode, our prep team dives into some rather common questions pertaining to SHOW DAY! Things such as "what to expect backstage," "what stands...

Episode 287: Pushing Back Against Comfortable Excuses

13 Mar 2025

Contributed by Lukas

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

Episode 286: Competing as a Natural IFBB Pro Bikini Competitor and Mastering Stage Presence

10 Mar 2025

Contributed by Lukas

In this special episode, Paul brings on Lawna Dunbar, who has been a client of his for a few years now. Lawna is a lifetime natural athlete and she ob...

Episode 285: Fat Loss and Flexible Dieting: Busting Plateaus and Finding Success

06 Mar 2025

Contributed by Lukas

In this episode, Stephen and Paul break down some strategies for getting past tricky plateuas. They also discuss the essense of getting things moving ...

Episode 284: Arnold 2025 Recap: History was Made!

04 Mar 2025

Contributed by Lukas

In this special episode, our prep hosts recap the recent ARNOLD EXPO and PRO SHOW that took place this past weekend, in Columbus, Ohio. They touch a b...

Episode 283: This OR That? Prep Edition

03 Mar 2025

Contributed by Lukas

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"...

Episode 282: The Art of Boredom

27 Feb 2025

Contributed by Lukas

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 ...

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

24 Feb 2025

Contributed by Lukas

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 inclu...

Episode 280: Tightening up Consistency: using the small tweaks to transform

20 Feb 2025

Contributed by Lukas

In this episode, Paul is joined by Kristel Williams, who discusses how she was able to successfully use her time during the ProPhysique Transformation...

Episode 279: Hard Truths: What you DON'T need to succeed as a bodybuilder

17 Feb 2025

Contributed by Lukas

In this episode, our prep team touches on some common misconceptions around things that are needed to be successful as a bodybuilder. Shedding light o...

Episode 278: Intuitive Eating: the ultimate lifestyle plan?

13 Feb 2025

Contributed by Lukas

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 h...

Episode 277: Boundaries in Prep: Personal and Coaching

10 Feb 2025

Contributed by Lukas

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 coac...

Episode 276: Fat Loss and Menopause: What's Possible in 90 Days?

07 Feb 2025

Contributed by Lukas

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 fi...

Episode 275: Kickoff Fat Loss and Muscle Growth like a Pro

06 Feb 2025

Contributed by Lukas

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 maintai...

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

03 Feb 2025

Contributed by Lukas

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 an...

Episode 273: Transform your Life in 90 Days with ProPhysique

31 Jan 2025

Contributed by Lukas

In this special episode, Paul and Christina chat about the 90 day transformation challenge, starting Feb 10th. Each year, the transformation challenge...

Episode 272: Communication: Keeping it Effective

30 Jan 2025

Contributed by Lukas

Let's chat about effective communication, not just as a coach and client, but within our other relationships. Danika offers some tips for tough conver...

Episode 271: How long do you need to PREP?

27 Jan 2025

Contributed by Lukas

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...

Episode 270: Friction and Ease into The New Year

23 Jan 2025

Contributed by Lukas

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 sup...

Episode 269: The BEST Cardio for Fat Loss in Prep

20 Jan 2025

Contributed by Lukas

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 p...

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

16 Jan 2025

Contributed by Lukas

In this episode, Paul interviews our female transformation winner, Joy! She was the Over 50 Women's winner in the Fall into Fitness 2024 transformatio...

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

13 Jan 2025

Contributed by Lukas

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 ...

Episode 266: Health and Fitness: Reality and Misconceptions

09 Jan 2025

Contributed by Lukas

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 a...

Episode 265: Fit Model vs. Bikini: Will this kill the Bikini Division?

06 Jan 2025

Contributed by Lukas

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 host...

Episode 264: New Years Resolutions: Choose Your Adventure!

02 Jan 2025

Contributed by Lukas

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 la...

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

30 Dec 2024

Contributed by Lukas

In this special "girl chat" episode, Lexie and special guest, Lawna Dunbar, dive into all things posing and stage presentation. From common posing mis...

Episode 262: A More Attainable Bodybuilding Competition?

26 Dec 2024

Contributed by Lukas

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 ...

Episode 261: 2024 RECAP: Our Favorite Memories

23 Dec 2024

Contributed by Lukas

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 favorit...

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

19 Dec 2024

Contributed by Lukas

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 ...

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

16 Dec 2024

Contributed by Lukas

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 th...

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

12 Dec 2024

Contributed by Lukas

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 need...

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

09 Dec 2024

Contributed by Lukas

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 burn...

Episode 256: Getting Uncomfortable on Purpose

05 Dec 2024

Contributed by Lukas

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....

Episode 255: How NOT to ruin your 2025 Season

02 Dec 2024

Contributed by Lukas

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 h...

Episode 254: Making America Healthy? Discussing the bigger picture

28 Nov 2024

Contributed by Lukas

In this episode, Stephen, Danika and Christina discuss the recent concerns gaining traction in the media and social media and how they think that focu...

Episode 253: The Future of Natural Bodybuilding

25 Nov 2024

Contributed by Lukas

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 th...

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

21 Nov 2024

Contributed by Lukas

In this episode, Stephen, Tyler and Danika discuss body shaming and how it impacts our relationship to fitness, ourselves and maintaining a healthy li...

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

18 Nov 2024

Contributed by Lukas

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 o...

Episode 250: The Science of Exercise Selection

14 Nov 2024

Contributed by Lukas

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 some...

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

11 Nov 2024

Contributed by Lukas

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 ...

Episode 248: Understanding and Embracing Your Body in Every Season

07 Nov 2024

Contributed by Lukas

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 embrac...

Episode 247: Uncensored Prep Q&A

04 Nov 2024

Contributed by Lukas

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 int...

Episode 246: Gatekeeping and Continued Education in the Fitness Industry

31 Oct 2024

Contributed by Lukas

In this episode, Stephen and Priscila discuss her recent attendance at two NSCA conferences and the how you can recognize certifications that may be s...

Episode 245: When to PUSH and when to PULL BACK

28 Oct 2024

Contributed by Lukas

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 ess...

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

24 Oct 2024

Contributed by Lukas

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 goa...

Episode 243: Olympia 2024 Recap

21 Oct 2024

Contributed by Lukas

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...

Episode 242: Grit and Grace: Balancing the Two

17 Oct 2024

Contributed by Lukas

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 ...

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

14 Oct 2024

Contributed by Lukas

In this special episode, coach Sarah comes on to join Lexie is discussing all things breast augmentations. Both Lexie and Sarah has undergone breast a...

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

10 Oct 2024

Contributed by Lukas

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 abou...

Episode 239: Comparison is the thief of joy

07 Oct 2024

Contributed by Lukas

In this episode, our prep team sits down and discusses the topic of comparison. Our team approaches this topic coming from many different angles- comp...

Episode 238: Self-Worth and Fitness featuring Colin DeWaay

03 Oct 2024

Contributed by Lukas

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 ...

Episode 237: When Should You Hire a Coach?

30 Sep 2024

Contributed by Lukas

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 ...

Episode 236: 2nd Trimester Fitness with Daraja

26 Sep 2024

Contributed by Lukas

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...

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

23 Sep 2024

Contributed by Lukas

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 o...

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

19 Sep 2024

Contributed by Lukas

In this episode, Christina and Stephen answer some questions regarding implementing a new fitness lifestyle! How many calories is too low and when sho...

Episode 233: All things TRAINING! Q&A

16 Sep 2024

Contributed by Lukas

In this episode, our prep team discusses all things pertaining to TRAINING, by answering some of your guys' questions. Training to failure, incorporat...

Episode 232: Habit Changing for Success: Part Two

12 Sep 2024

Contributed by Lukas

In this episode, the coaches expand upon their previous conversation regarding the necessary steps to take and obstacles to become comfortable overcom...

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

09 Sep 2024

Contributed by Lukas

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 sho...

Episode 230: Female Fat Loss in 8 weeks! Transformation Challenge Winner Whittney

05 Sep 2024

Contributed by Lukas

In this episode, Paul sits down for an interview with Whitteny, the first place female winner of our first 8 week transformation challenge! Whittney a...

Episode 229: Things/Trends we have noticed this year as coaches

03 Sep 2024

Contributed by Lukas

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...

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

29 Aug 2024

Contributed by Lukas

In this episode, Paul interviews the Summer Sculpt Transformation Challenge WINNER, Gabe. Gabe talks about his approach to the 8 week challenge which ...

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

26 Aug 2024

Contributed by Lukas

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 b...

Episode 226: Habit Changing for Success

22 Aug 2024

Contributed by Lukas

In this special two parter, our coaches discuss setting the stage for successfuly altering your habits in order to better assist in reaching your goal...

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

19 Aug 2024

Contributed by Lukas

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 th...

Episode 224: Transformation Challenge Interview: Timothy Smith

15 Aug 2024

Contributed by Lukas

In this special episode, Paul interviews Timothy Smith, who took THIRD place in our last transformation challenge. This was Tim's second transformatio...

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

12 Aug 2024

Contributed by Lukas

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 ...

Episode 222: Are you driven for the right reasons?

08 Aug 2024

Contributed by Lukas

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 exerci...

Episode 221: Are you TOO old to compete?

05 Aug 2024

Contributed by Lukas

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 hav...

Episode 220: Let's Chat Periods: things we notice & trends we watch for

01 Aug 2024

Contributed by Lukas

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 ...

Episode 219: When to Shut it Down in Prep

29 Jul 2024

Contributed by Lukas

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 in...

Episode 218: Back to the Stage after a Prolonged Offseason

25 Jul 2024

Contributed by Lukas

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 c...

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

22 Jul 2024

Contributed by Lukas

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 ...

Episode 216: The Mindset for Success

18 Jul 2024

Contributed by Lukas

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 tha...

Episode 215: Interpreting the Judge's Feedback

15 Jul 2024

Contributed by Lukas

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...

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

11 Jul 2024

Contributed by Lukas

In this episode, Stephen and Christina discuss different topics surrounding the intensity and focus of your training, and how to check in with yoursel...

Episode 213: Peak Week Strategies

08 Jul 2024

Contributed by Lukas

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...

Episode 212: Male Fat Loss Over 50 with Matt Hurley

04 Jul 2024

Contributed by Lukas

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 ...

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

01 Jul 2024

Contributed by Lukas

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 tha...

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

27 Jun 2024

Contributed by Lukas

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. Ch...

Episode 209: Contest Prep Meal Plans to Watch out For

24 Jun 2024

Contributed by Lukas

In this episode, Paul, Evan and Lexie discuss some important topics surrounding some potentially dangerous meal plans being given out to competitors. ...

Episode 208: Transformation Challenge Winner Deidre Topps

20 Jun 2024

Contributed by Lukas

In this episode, Paul sits down with the female winner of the 2024 New Year, New Start Transformation Challenge! Deidre breaks down her experience thr...

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

17 Jun 2024

Contributed by Lukas

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...

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

13 Jun 2024

Contributed by Lukas

In this episode, the coaches discuss some of the different buzzwords that you might here surrounding program design and focus, such as hypertrophy, st...

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

10 Jun 2024

Contributed by Lukas

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 ...

Episode 204: Transformation Challenge Winner Dan Devine

08 Jun 2024

Contributed by Lukas

In this episode, we get to meet the most recent winner of the ProPhysique "New Year, New Start Transformation Challenge!" Dan saw incredible results o...

Episode 203: First Trimester Fitness with Daraja

06 Jun 2024

Contributed by Lukas

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 ho...

Episode 202: The Cost of Competing and HOW to Save Money

03 Jun 2024

Contributed by Lukas

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 ...

Episode 201: Lessons Learned That Changed it All

30 May 2024

Contributed by Lukas

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,...

Episode 200: Is the Bikini Division Shrinking?

27 May 2024

Contributed by Lukas

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 do...

Episode 199: Mindful Indulgences

23 May 2024

Contributed by Lukas

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 ...

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

20 May 2024

Contributed by Lukas

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 commo...

Episode 197: How to Lose like a Winner

16 May 2024

Contributed by Lukas

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...

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

13 May 2024

Contributed by Lukas

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, ...

Episode 195: 5 Mistakes to Avoid when Keeping Fat Off

09 May 2024

Contributed by Lukas

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 ...