The ProPhysique Code

Episode 83: Ask Us Anything: Lifestyle Series

11 May 2023

Contributed by Lukas

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 ...

Episode 82: Can you Afford to Compete? Prep Series

08 May 2023

Contributed by Lukas

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, c...

Episode 81: Meal Prep Hacks: Lifestyle Series

04 May 2023

Contributed by Lukas

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...

Episode 80: How to Become a Prep Coach: Prep Series

01 May 2023

Contributed by Lukas

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 found...

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

27 Apr 2023

Contributed by Lukas

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...

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

24 Apr 2023

Contributed by Lukas

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...

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

20 Apr 2023

Contributed by Lukas

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 ...

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

17 Apr 2023

Contributed by Lukas

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 ...

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

13 Apr 2023

Contributed by Lukas

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 be...

Episode 74: Ask Us Anything: Prep Series

10 Apr 2023

Contributed by Lukas

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 ...

Episode 73: Ask Us Anything: Lifestyle Series

06 Apr 2023

Contributed by Lukas

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 Chr...

Episode 72: How to take care of your Metabolism: Prep Series

03 Apr 2023

Contributed by Lukas

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 m...

Episode 71: Border Klash Pro Bikini Review: Special Episode

31 Mar 2023

Contributed by Lukas

In this special episode, Paul and Daraja review their thoughts and key takeaways surrounding the Pro Bikini results and standings from both the Arnold...

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

30 Mar 2023

Contributed by Lukas

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 produc...

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

27 Mar 2023

Contributed by Lukas

In this episode, the prep group goes into our personal tactics and coping mechanisms for stress relief and stress management both surrounding show day...

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

23 Mar 2023

Contributed by Lukas

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 par...

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

20 Mar 2023

Contributed by Lukas

In this episode, the prep team discusses the importance of hydration and micronutrients. Water, specific micronutrient goals and furthermore tips for ...

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

16 Mar 2023

Contributed by Lukas

In this episode, our lifestyle group chats all about prioritizing time and how to efficiently get SHIT done! Each coach comes from a different backgro...

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

13 Mar 2023

Contributed by Lukas

In this episode, the prep team talks about a more generalized and thought-provoking topic- the topic of self-acceptance, self-ownership, and self-deve...

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

09 Mar 2023

Contributed by Lukas

In this episode with the lifestyle team, the team places an emphasis on differentiating between valid REASONS and excuses, specifically when it comes ...

Episode 63: PostPartum Prep and Moms who Compete: Prep Series

06 Mar 2023

Contributed by Lukas

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 epi...

Episode 62: Are Supplements Worth it?: Prep Series

02 Mar 2023

Contributed by Lukas

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 w...

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

27 Feb 2023

Contributed by Lukas

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...

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

23 Feb 2023

Contributed by Lukas

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...

Episode 58: Daraja's Olympia Feedback: Special Episode

17 Feb 2023

Contributed by Lukas

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 pres...

Episode 57: The Role of a Coach: Lifestyle Series

16 Feb 2023

Contributed by Lukas

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 t...

Episode 56: Traveling while in Prep: Prep Series

13 Feb 2023

Contributed by Lukas

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 ...

Episode 55: Pelvic Floor Health and Why it is Important: Lifestyle Series

09 Feb 2023

Contributed by Lukas

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...

Episode 54: How to Stay Motivated Through Your Improvement Season: Prep Series

06 Feb 2023

Contributed by Lukas

Join the prep team to talk about the improvement season of bodybuilding, and furthermore, how to stay motivated during this phase. In this episode, th...

Episode 53: Ask Us Anything: Lifestyle Series

02 Feb 2023

Contributed by Lukas

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. S...

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

30 Jan 2023

Contributed by Lukas

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, fee...

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

26 Jan 2023

Contributed by Lukas

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 entai...

Episode 50: Exercise Selection for Bodybuilders: Prep Series

23 Jan 2023

Contributed by Lukas

What is the most effective way to structure a training program for a competitor? In this informative episode, the prep team discusses training and fur...

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

20 Jan 2023

Contributed by Lukas

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, u...

Episode 48: How to Learn New Exercises: Lifestyle Team

19 Jan 2023

Contributed by Lukas

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...

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

16 Jan 2023

Contributed by Lukas

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, F...

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

12 Jan 2023

Contributed by Lukas

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 fo...

Episode 45: Relationships in Prep: Prep Series

09 Jan 2023

Contributed by Lukas

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 top...

Episode 44: Lawna Dunbar's Road to the Olympia: Special Episode

06 Jan 2023

Contributed by Lukas

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 st...

Episode 43: The Military vs Your Fitness Goals: Lifestyle Series

05 Jan 2023

Contributed by Lukas

In this special lifestyle episode, Phil and Christina are joined by a very special guest, Vic, Christina's husband! Christina and Vic both have milita...

Episode 42: Maturing as an Athlete: Prep Series

02 Jan 2023

Contributed by Lukas

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 ...

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

29 Dec 2022

Contributed by Lukas

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 goa...

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

26 Dec 2022

Contributed by Lukas

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 ...

Episode 38: Olympia 2022 RECAP: Special Episode

23 Dec 2022

Contributed by Lukas

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...

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

22 Dec 2022

Contributed by Lukas

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...

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

19 Dec 2022

Contributed by Lukas

In this special episode, Dr. Bill Campbell returns for an information-rich episode with Paul Revelia. In this particular episode, they discuss the top...

Episode 35: Olympia 2022 Predictions: Special Episode

15 Dec 2022

Contributed by Lukas

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 bodybuild...

Episode 34: ProPhysique Transformation Challenge 2023: Lifestyle Series

15 Dec 2022

Contributed by Lukas

In this episode with the lifestyle team, the team builds hype and answers some FAQs regarding the ProPhysique Transformation challenge, which will be ...

Episode 33: Ask Us Anything Part 2: Prep Series

12 Dec 2022

Contributed by Lukas

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, m...

Episode 32: Recovery, Rest and Downtime: Lifestyle Series

08 Dec 2022

Contributed by Lukas

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 int...

Episode 31: Optimizing Your Recovery: Prep Series

05 Dec 2022

Contributed by Lukas

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 importa...

Episode 30: How Often Should you Switch up your Training?: Lifestyle Series

01 Dec 2022

Contributed by Lukas

In this episode with the lifestyle team, training frequency and furthermore, how often you should switch up your training is discussed. Oftentimes, pe...

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

28 Nov 2022

Contributed by Lukas

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 ...

Episode 28: Practicing Gratitude: Lifestyle Series

24 Nov 2022

Contributed by Lukas

In this special Thanksgiving episode, the lifestyle team talks about practicing gratitude:) How can YOU effectively practice gratitude in your day to ...

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

21 Nov 2022

Contributed by Lukas

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. Betwee...

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

17 Nov 2022

Contributed by Lukas

In this episode with the lifestyle team, they discuss setting boundaries and furthermore, how to set effective boundaries so that you can prioritize y...

Episode 25: Navigating Digestion in Prep: Prep Series

14 Nov 2022

Contributed by Lukas

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 ...

Episode 24: WTF is Biofeedback? : Lifestyle Series

10 Nov 2022

Contributed by Lukas

WTF does the term "biofeedback" mean? In this episode, the lifestyle crew breaks down this commonly used term into simpler terms, explaining all that ...

Episode 23: How to Navigate Plateaus in Prep: Prep Series

07 Nov 2022

Contributed by Lukas

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 tool...

Episode 22: Get Fit Without Going Broke: Lifestyle Series

03 Nov 2022

Contributed by Lukas

In this episode, the lifestyle team talks about living a "fit" lifestyle, without going broke! Many people assume that living a healthy lifestyle requ...

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

31 Oct 2022

Contributed by Lukas

In this episode with the prep team, Rachel, Evan and Lexie talk about how to effectively communicate with your coach. Communication is the key ingredi...

Episode 20: Dieting for Special Occasions: Lifestyle Series

27 Oct 2022

Contributed by Lukas

In this episode, the lifestyle team talks about dieting for special occasions. Whether that be a wedding, a birthday, a trip, an anniversary, etc., th...

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

26 Oct 2022

Contributed by Lukas

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 & Physiqu...

Episode 18: Ask Us Anything: Prep Series

24 Oct 2022

Contributed by Lukas

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 di...

Episode 17: Coach's Retreat Recap: Special Episode

21 Oct 2022

Contributed by Lukas

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...

Episode 16: Building a Home Gym: Lifestyle Series

20 Oct 2022

Contributed by Lukas

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 ho...

Episode 15: Stage Glam 101: Prep Series

17 Oct 2022

Contributed by Lukas

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't...

Episode 14: Mens Health and Optimizing Testosterone: Lifestyle Series

13 Oct 2022

Contributed by Lukas

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 tes...

Episode 13: Prep Mythbusters: Prep Series

10 Oct 2022

Contributed by Lukas

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 cardi...

Episode 12: Diet and Training MythBusters: Lifestyle Series

06 Oct 2022

Contributed by Lukas

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 ...

Episode 11: How to know if you are ready to compete: Prep Series

03 Oct 2022

Contributed by Lukas

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. Ga...

Episode 10: Psychological Aspects of Gaining Weight: Lifestyle Series

29 Sep 2022

Contributed by Lukas

In this special episode, the lifestyle team + special guest Danika Johnson talk about weight gain and furthermore, the psychological aspects that come...

Episode 9: Peaking Strategies: Prep Series

26 Sep 2022

Contributed by Lukas

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 scienc...

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

22 Sep 2022

Contributed by Lukas

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...

Episode 7: Training for your Specific Division: Prep Series

19 Sep 2022

Contributed by Lukas

In this episode, the Prep Team discusses the topic of training and furthermore, training for your specific division on stage. Tune in to learn differe...

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

16 Sep 2022

Contributed by Lukas

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...

Episode 5: Be a Better Example: Lifestyle Series

15 Sep 2022

Contributed by Lukas

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 k...

Episode 4: North Americans Recap: Special Episode

14 Sep 2022

Contributed by Lukas

In this special episode, Paul, Stephen and Kayleigh recap North Americans 2022! NorthAmerican's, being one of the largest national shows of the year, ...

Episode 3: Combatting Post Show Blues: Prep Series

12 Sep 2022

Contributed by Lukas

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...

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

08 Sep 2022

Contributed by Lukas

In this episode, The Lifestyle Team talks about having balance within your social life while maintaining and achieving fitness goals. Social pressure ...

Episode 1: Embarrassing Prep Stories: Prep Series

05 Sep 2022

Contributed by Lukas

In this episode, the Prep Team (Lexie, Dani, Evan and Rachel) introduce themselves and talk about some of the most embarrassing things that have happe...

Episode 203: Building your Brand as an Athlete

01 Sep 2022

Contributed by Lukas

In this episode, Daraja, Rachel and Kayleigh sit down and discuss the topic of building your brand as an athlete. From sponsorships to ambassador prog...

Episode 202: The Highs and Lows of Gym Ownership

29 Aug 2022

Contributed by Lukas

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...

Episode 201:The Power of Habit and Routine

25 Aug 2022

Contributed by Lukas

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 varia...

Episode 200: Tampa and Texas Recap

22 Aug 2022

Contributed by Lukas

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...

Episode 199: Gathering and Implementing Judge's Feedback

18 Aug 2022

Contributed by Lukas

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 ...

Episode 198: Setting Realistic Fat Loss Expectations

14 Aug 2022

Contributed by Lukas

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 y...

Episode 197: Why we Fail at Achieving our Fitness Goals

11 Aug 2022

Contributed by Lukas

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 ...

Episode 196: The Push/Pull Method of Contest Prep

08 Aug 2022

Contributed by Lukas

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, am...

Episode 195: USAs Recap

04 Aug 2022

Contributed by Lukas

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! P...

Episode 194: Should you go to Nationals?

01 Aug 2022

Contributed by Lukas

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 ...

Episode 193: Setting Back the Biological Clock

28 Jul 2022

Contributed by Lukas

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' ...

Episode 192: Picking the Perfect Stage Suit

25 Jul 2022

Contributed by Lukas

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 ...

Episode 191: Managing Fitness, Business, and Family Life

21 Jul 2022

Contributed by Lukas

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...

Episode 190: Train Like You Give a Damn

18 Jul 2022

Contributed by Lukas

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 inte...

Episode 189: Is Extreme Weightloss Sustainable

14 Jul 2022

Contributed by Lukas

In this episode, Coach Phil and Coach Gillian dive into the topic of extreme weight loss. Both having undergone extensive weight loss transformations,...

Episode 188: Pro Card Journey

11 Jul 2022

Contributed by Lukas

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 NP...

Episode 187: Managing Relationships in Prep

07 Jul 2022

Contributed by Lukas

When it comes to contest prep, relationships, whether it's with your significant other, children, or friends, can be tough to navigate. In this episod...

Episode 186: Getting Comfortable with Being Uncomfortable

04 Jul 2022

Contributed by Lukas

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 ...

Episode 185: How to Maintain your Weightloss

30 Jun 2022

Contributed by Lukas

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 mai...