The ProPhysique Code

Episode 184: Stop Overthinking your Diet

27 Jun 2022

Contributed by Lukas

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...

Episode 183: Troubleshooting Digestion

23 Jun 2022

Contributed by Lukas

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

Episode 182: Differences Between Powerlifting and BodyBuilding

20 Jun 2022

Contributed by Lukas

In this episode, Dani introduced Maria and Ben, two new coaches to the team. Specifically, they dive into some differences between bodybuilding and po...

Episode 181: Is it the Right Time to Prep?

16 Jun 2022

Contributed by Lukas

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 cons...

Episode 181: Why am I not making Progress?

13 Jun 2022

Contributed by Lukas

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 ...

Episode 179: Evolving in the Sport of Bodybuilding with Evan Wells

09 Jun 2022

Contributed by Lukas

In this episode, Paul introduces new coach, Evan Wells. Evan is a bodybuilder/competitor himself and has an extensive history in the bodybuilding comm...

Episode 178: Having Tough Conversations with Clients

06 Jun 2022

Contributed by Lukas

Sometimes, tough conversations are NEEDED at some points within one's coaching journey. In this episode, Coach Phil and Christina talk about their exp...

Episode 177: The COST of Competing

02 Jun 2022

Contributed by Lukas

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 dow...

Episode 176: Refeed Strategies

30 May 2022

Contributed by Lukas

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 ...

Episode 175: ProPhysique Experience Recap

26 May 2022

Contributed by Lukas

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...

Episode 174: The Perfect Plan for Beginners

23 May 2022

Contributed by Lukas

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 fi...

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

19 May 2022

Contributed by Lukas

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 b...

Episode 172: Setting Up a Productive Building Season

16 May 2022

Contributed by Lukas

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 c...

Episode 171: Fat Burners for Fat Loss

12 May 2022

Contributed by Lukas

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...

Episode 170: When you're Brand New to the Gym: How to get Started

09 May 2022

Contributed by Lukas

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...

Episode 169: Bringing Up Lagging Body Parts

05 May 2022

Contributed by Lukas

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...

A Life Without Mirrors, Scales & Marked Sizes

02 May 2022

Contributed by Lukas

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...

Episode 167: Leveling up in the NPC

28 Apr 2022

Contributed by Lukas

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 natio...

Episode 166: Balancing Dieting with a Corporate Job

25 Apr 2022

Contributed by Lukas

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 adheri...

Episode 165: Tips for First Time Competitors

21 Apr 2022

Contributed by Lukas

First time competitors, listen up! In this episode, Coach Lexie and Gillian, both competitors themselves, discuss some of their top tips and pieces of...

Episode 164: Calorie Surplus: When, Why and How

18 Apr 2022

Contributed by Lukas

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...

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

14 Apr 2022

Contributed by Lukas

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 thin...

Episode 162: Day in the Life of a Bikini Competitor

11 Apr 2022

Contributed by Lukas

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 ...

Episode 161: NPC and IFBB Klash Review

07 Apr 2022

Contributed by Lukas

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 Orland...

Episode 160: Creativity in the Kitchen

04 Apr 2022

Contributed by Lukas

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 p...

Episode 159: Don't Be an Overachiever!

31 Mar 2022

Contributed by Lukas

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...

Episode 157: Advocating for your Fitness Goals as a Mom

28 Mar 2022

Contributed by Lukas

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, ...

Episode 157: RPE Explained

24 Mar 2022

Contributed by Lukas

RPE explained! RPE, standing for "rate of perceived exertion," is a commonly used term in training programs. If oftentimes allows clients to gauge how...

Episode 156: Tracking your Training

21 Mar 2022

Contributed by Lukas

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 gy...

Episode 155: Differences in Protein Powders

17 Mar 2022

Contributed by Lukas

In this episode, Coach Kayleigh and Priscila break down the different types of protein and furthermore the differences between each. With so many diff...

Episode 154: Arnold Recap

14 Mar 2022

Contributed by Lukas

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

Episode 153: Becoming Food Focused

10 Mar 2022

Contributed by Lukas

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...

Episode 152: Traveling While on Prep

07 Mar 2022

Contributed by Lukas

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. Whethe...

Episode 151: Transitioning from Fat Loss to Reverse Diet

03 Mar 2022

Contributed by Lukas

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 ...

Episode 150: Arnold Preview

28 Feb 2022

Contributed by Lukas

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 th...

Episode 149: Macro Grams vs. Macro Percentages

24 Feb 2022

Contributed by Lukas

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 expla...

Episode 148: Mindset for Success

21 Feb 2022

Contributed by Lukas

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 bikin...

Episode 147: When to Pull Out of Prep

17 Feb 2022

Contributed by Lukas

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,...

Episode 146: What's in Your Gym Bag?

14 Feb 2022

Contributed by Lukas

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 e...

Episode 145: When to Reassess your Approach

10 Feb 2022

Contributed by Lukas

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 ...

Episode 144: Coaching Red Flags

07 Feb 2022

Contributed by Lukas

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 wo...

Episode 143: Warmup Sets vs. Working Sets

03 Feb 2022

Contributed by Lukas

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 ca...

Episode 142: Unsolicited Advice on Prep

31 Jan 2022

Contributed by Lukas

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, R...

Episode 141: Managing Relationships While Competing

27 Jan 2022

Contributed by Lukas

Relationships and competing...two rather tough things to balance at once. In this episode, Coach Gillian and Stephen, who happen to be in a relationsh...

Episode 140: Flexible Dieting vs. Clean Eating

24 Jan 2022

Contributed by Lukas

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 con...

Episode 139: Journey to Turing Pro with Lawna Dunbar

20 Jan 2022

Contributed by Lukas

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...

Episode 138: How Long Should Your Improvement Season Last?

17 Jan 2022

Contributed by Lukas

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 l...

Episode 137: Supplements 101 with Doug Miller

13 Jan 2022

Contributed by Lukas

In this special episode, Paul sits down with the owner of Core Nutritionals, Doug Miller. As a Core Nutritionals athlete, Paul interviews Doug and the...

Episode 136: Setting Up Macros: Variables to Consider

10 Jan 2022

Contributed by Lukas

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 ...

Episode 135: Everything You Need To Know About Competition Bikinis with Karah Jones

06 Jan 2022

Contributed by Lukas

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...

Episode 134: Setting New Year's Resolutions

03 Jan 2022

Contributed by Lukas

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 th...

Episode 133: 2021 In Review

30 Dec 2021

Contributed by Lukas

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. Show...

Episode 132: Overshooting Weight Gain in Offseason

27 Dec 2021

Contributed by Lukas

How much weight should you plan on gaining in your improvement season/offseason from stage? In this episode, Kayleigh and Stephen talk about this topi...

Episode 131: Applying Exercise Science to Coaching

20 Dec 2021

Contributed by Lukas

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...

Episode 130: Is that Post Really Talking to you?

16 Dec 2021

Contributed by Lukas

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 ...

Episode 129: Science Based Fitness with Jorge Rosado

13 Dec 2021

Contributed by Lukas

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-ba...

Episode 128: Holiday Travel Tips

09 Dec 2021

Contributed by Lukas

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...

Episode 127: Being Intentional with who you follow on Social Media

06 Dec 2021

Contributed by Lukas

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 m...

Episode 126: The History of Bodybuilding with John Hansen

02 Dec 2021

Contributed by Lukas

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 in...

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

29 Nov 2021

Contributed by Lukas

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...

Episode 124: Meal Prepping 101

22 Nov 2021

Contributed by Lukas

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...

Episode 124: Meal Prepping 101

22 Nov 2021

Contributed by Lukas

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...

Episode 122: Avoiding Holiday Weight Gain

18 Nov 2021

Contributed by Lukas

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 ...

Episode 122: 80lbs Down in High School

15 Nov 2021

Contributed by Lukas

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 coac...

Episode 121: You Overate...Now What?

11 Nov 2021

Contributed by Lukas

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...

Episode 120: Breast Augmentation Experiences

08 Nov 2021

Contributed by Lukas

Learn and laugh as some of the girls of ProPhysique talk all about their experiences with breast implants and undergoing a breast augmentation. All ha...

Episode 119: From Marathon Runner to Bikini Competitor

04 Nov 2021

Contributed by Lukas

In this special episode, Dani introduces Stephanie, one of the newest additions to the ProPhysique coaching staff. Stephanie originally comes from a r...

Episode 118: Not Losing Your Identity During Prep

01 Nov 2021

Contributed by Lukas

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...

Episode 117: Girl Talk: Postpartum Edition

28 Oct 2021

Contributed by Lukas

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 ...

Episode 116: What Consistency Actually Looks Like

25 Oct 2021

Contributed by Lukas

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 achi...

Episode 115: Podcast Anniversary

21 Oct 2021

Contributed by Lukas

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 celebr...

Episode 114: Working Smarter not Harder

18 Oct 2021

Contributed by Lukas

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 elab...

Episode 113: Digestion on Prep-What to Expect

15 Oct 2021

Contributed by Lukas

In this bonus episode, Stephen introduces Jessica Best, his longtime client, and one of Team ProPhysique's newest coaches. Along with touching on Jess...

Episode 112: Olympia 2021 Recap

14 Oct 2021

Contributed by Lukas

In this episode, Paul and Daraja discuss the prestigious 2021 Olympia, where Daraja recently competed, taking home 6th place amongst a HUGE lineup of ...

Episode: Differences Between Coaching Male and Female Athletes

11 Oct 2021

Contributed by Lukas

In this episode, Tyler and Lexie talk about the main differences between coaching male and female clients. With Tyler being a coach who predominantly ...

Episode 110: Finding Balance

07 Oct 2021

Contributed by Lukas

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...

Episode 109: Show Day Checklist

04 Oct 2021

Contributed by Lukas

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 ta...

Episode 108: Posing: How to Get Started

30 Sep 2021

Contributed by Lukas

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...

Episode 107: Strategies for Picking Shows

27 Sep 2021

Contributed by Lukas

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...

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

23 Sep 2021

Contributed by Lukas

In this special episode, Paul and Stephen interview Dr. Matt Blevins who has been practicing physical therapy for over 20 years. Paul, Stephen, and Ma...

Episode 105: Navigating Social Media While on Prep

20 Sep 2021

Contributed by Lukas

Social media can be a slippery slope while in the midst of contest prep. Many competitors struggle with comparison during this time which can oftentim...

Episode 104: New Coach Intro: Sarah Winstead

17 Sep 2021

Contributed by Lukas

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 cre...

Episode 103: Diet Breaks 101

16 Sep 2021

Contributed by Lukas

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 ...

Episode 102: Should you get your BodyFat Tested?

13 Sep 2021

Contributed by Lukas

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 repre...

Episode 101: Should you go to Nationals?

09 Sep 2021

Contributed by Lukas

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 discus...

Episode 100: How Long Should the Reverse Diet Last?

06 Sep 2021

Contributed by Lukas

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...

Episode 99: New Coach Intro: Dr. Brett Kahn

03 Sep 2021

Contributed by Lukas

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 qui...

Episode 98: August Shows in Review

02 Sep 2021

Contributed by Lukas

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 m...

Episode 97: Understanding the Scale's Variables

30 Aug 2021

Contributed by Lukas

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...

Episode 96: Why am I not Responding?

26 Aug 2021

Contributed by Lukas

"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 a...

Episode 95: Natural BodyBuilding

23 Aug 2021

Contributed by Lukas

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 ...

Episode 94: Staying Connected in Offseason

19 Aug 2021

Contributed by Lukas

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 su...

Episode 93: Reverse Diet to Pro Champion

16 Aug 2021

Contributed by Lukas

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, an...

Episode 92: Sodium on Prep

12 Aug 2021

Contributed by Lukas

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 h...

Episode 91: When You Should Not Create a Calorie Deficit

09 Aug 2021

Contributed by Lukas

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 dis...

Episode 90: June and July Shows in Review

05 Aug 2021

Contributed by Lukas

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 wit...

Episode 89: Shit They Don't Tell You About Being a Macro Coach

02 Aug 2021

Contributed by Lukas

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...

Episode 88: Reversing is NOT Maintenance

29 Jul 2021

Contributed by Lukas

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 dis...

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

26 Jul 2021

Contributed by Lukas

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...

Episode 86: Picking your Stage Look

22 Jul 2021

Contributed by Lukas

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 ...