The ProPhysique Code

In this special episode, Coach Stephen and Coach Adam bring on Dr. Kelley Strohacker to discuss how to optimize client outcomes and the role of exercise psychology in coaching. To find out more about Dr. Strohacker, check out her Instagram page @dr_kelleystrohacker

In this episode, our prep team discusses the topic of AGE and competing. Is there truly such thing as being TOO old to compete? See what our hosts have to say about this topic, from the male and female perspective, by tuning into this fun-filled, yet informative episode.

In this episode, Christina, Jess and Sarah chat about all things related to our periods and monthly cycle, how to plan around any symptoms that might shift plans, what we watch for when clients are dieting, and what commonalities we look for as markers that we are in a good spot.

In this episode, Paul, Evan and Lexie discuss when to make the call to end your prep season. Knowing when to end your season and when to transition into improvement season can be a rather tough call for some, therefore, our hosts break down some common scenarios of when it would be smart to transition into an improvement season rather than prolonging the prep.

In this episode, Jess and Christina dive into how Jess's current prep is going, after a four year off season! Christina asks Jess about what the big changes were, what she's most excited for in the process and what her plans are for shows.  

In this episode, our prep team addresses some of your guys' questions via a Q&A style format touching on things such as how to handle body dysmorphia post show and tips for longevity as an athlete, specifically pertaining to hormonal health.

In this episode, the team's mindset coach, Danika, joins our hosts for a discussion on mindset and furthermore, things pertaining to one's mindset that foster success. There is no doubt that mindset can make or break one's experience and outcome in their fitness journey, therefore our team touches on this extremely important topic.

In this episode, Lexie and Evan dive into the topic of how to interpret the judge's feedback, post show. They go over specific feedback scenarios, how to interpret and understand them, and how to move forward, as an athlete, when it comes to said feedback.

In this episode, Stephen and Christina discuss different topics surrounding the intensity and focus of your training, and how to check in with yourself to see if you are doing enough, or perhaps too much, to get you to where you want to be.

In this episode, our prep hosts discuss the week leading up to a show AKA, Peak Week. Our hosts review a couple of anonymous peak week plans that were sent in along with discussing some different peaking strategies that they use with their own clients. Sodium manipulation, water, carbs, and MORE are touched on, in this episode.

In this episode, Paul sits down with one of our finalists from the most recent Transformation Challenge and discusses his experience with fat loss as a busy guy over 50! Going over lifetsyle changes that are sustainable and plans for maintaining results, learn more about how Matt dropped weight during the 12 weeks while maintaining muscle!

In this episode, our prep team talks about the infamous "3 week out freakout" that a LOT of competitors (seasoned and new) experience right around that 3-4 week out mark. Thoughts of "will I be ready?" "why I am even doing this?" "will this be worth it?" and more, are just some of the common things we hear as coaches from our athletes as they get closer to show day. Join our prep team as they disc...

In this episode, our hosts go through a list of questions provided in the Transformation Challenge group and knock out as many answers as they can. Christina forgets carbs are technically unessential (sad moment, haha, because why would anyone admit carbs aren't essential?), Jess shares her opinion on searching for hacks and how to boost protein intake and Stephen breaks down whether or not he has...

In this episode, Paul, Evan and Lexie discuss some important topics surrounding some potentially dangerous meal plans being given out to competitors. Our hosts review some meal plans sent in anonymously by YOU guys, touching on key things that you should watch out for when it comes to contest prep meal plans.

In this episode, Paul sits down with the female winner of the 2024 New Year, New Start Transformation Challenge! Deidre breaks down her experience throughout the 12 weeks and her impressive fat loss achieved during that time.

In this episode, our coaches answer a wide variety of questions that were asked by YOU guys via Instagram. From some more "serious" questions to a few more "light hearted" questions, this episode is packed with a lot of valuable info regarding contest prep.

In this episode, the coaches discuss some of the different buzzwords that you might here surrounding program design and focus, such as hypertrophy, strength, conditioning and how to decide what might be best for you and your goals!

In this episode, Lexie, Evan and Stephen discuss the importance of the post show phase and how you can set yourself for success, after your last show of the season. The first 6-8 weeks after a show can be extremely tough for any competitior, but there are several ways that you can go about making this time more enjoyable, all of which are touched on in this episode.

In this episode, we get to meet the most recent winner of the ProPhysique "New Year, New Start Transformation Challenge!" Dan saw incredible results over the course of 12 weeks, and fun fact, his wife made the top 10 finalists as well! Join us as we learn more about his routine and program for fat loss and looking and feeling his best through the course of the challenge and beyond. Congrats, Dan!

In this episode, Christina and Danika sit down with soon to be Momma, Daraja, and discuss the changes that come with the beginning of pregnancy and how she has navigated things like food aversions and being more tired than usual. What are the things that Daraja has in mind when thinking about the pregnancy and postpartum and the effects on fitness and physique?

In this episode, Lexie, Paul and Stephen break down the costs associated with prep and show day. Not only do they break down specific costs, but they discuss some ways that you can SAVE money in prep and on show day, in order to alleviate some of the costs.

In this podcast, Coaches Jess and Stephen discuss how they've developed their knowledge base as coaches and as students of their sport over the years, by approaching each opportunity with a "what can I learn from this" mindset. Not only has this served them in their coaching relationships, but also helped them grow as athletes.

In this episode, our prep team discusses a hot topic, regarding the decline in bikini numbers at recent national shows. Paul, Evan and Lexie, break down some specific stats and discuss their theories regarding the division and the way it is going. Additionally, they answer a few recent and common questions from YOU guys.

In this episode, join our coaches as they go over strategies to help those that want to stay on track or not go off the rails for trips and vacations during the warmer months. Our coaches dive into what kind of characteristics make a coach feel like a client might be better off staying on course or implementing flexible strategies while away from home, how to handle pushy food situations and so mu...

In this episode, our prep team discusses the "bikini criteria" and WHAT the judges are explicity looking for on stage. Our hosts break down some common terms such as "full vs. flat" AND elaborate on what the judges are looking for in a physique, on stage.