The ProPhysique Code

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 prep vs. one who is in their offseason, look like? In this episode, Jessica and Kayleigh speak on this topic from their own past experiences. 

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 Orlando. They reflect on their clients who competed, both in the NPC and IFBB show and furthermore reflect on the show as a whole. 

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 preparing, listen up!! Getting creative in the kitchen doesn't have to be overcomplicated! Lexie and Aliza break down some of the simplest ways you can spice up your food take things from boring to AMAZING real quick.

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" and how although a bit counter-intuitive, how it can be harder on the coach and individual when looking to make progress. 

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, there can be this sort of grey area when it comes to mom-hood and fitness goals and sometimes it can come with the quote on quote "mom guilt." Alba and Danika speak on this more, using their own personal experiences as examples. 

RPE explained! RPE, standing for "rate of perceived exertion," is a commonly used term in training programs. If oftentimes allows clients to gauge how intense their sets should be, during their workouts. In this episode, Rachel and Sarah go into more depth on this. 

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 gym, and how you can furthermore track your training progressions week by week. 

In this episode, Coach Kayleigh and Priscila break down the different types of protein and furthermore the differences between each. With so many different kinds on the market, this can be an overwhelming topic for many, therefore this episode sheds light on the basic breakdown and differentiations between each. 

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

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 extensive dieting phase. In this episode, Dani and Danika shed some light on this topic. 

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. Whether it be traveling for your actual show or just general travel while being in the midst of contest prep, this episode is full of valuable takeaways and prep specific travel tips. 

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 down and discuss this transition, offering insight and tips with this phase and furthermore WHY it is such a critical transition phase!

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 the biggest it has been in several years. Paul and Stephen touch on this exciting weekend that is amongst us and what they predict going into this weekend full of bodybuilding. 

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 explaining the benefits behind tracking macros GRAMS for precision rather than just the general percentages as they play out in accordance with your calorie total. 

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 bikini pro. Danika and Paul talk on the topic of mindset and ultimately, setting yourself up for success through your mindset and mental capabilites. 

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, furthermore, explaining some of the scenarios where it may be smart for the athlete's purpose, to pull out of a contest prep. 

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 essentials that they like to keep with them when headed to the gym. 

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 bodybuilding, their experiences competing and within the sport, and more specifically what to do when progress stalls and when you may need to reassess your plan in place. 

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 would consider to be red flags, in the coaching industry. 

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 can be as optimal as possible is important. In the end, your warmup sets dictate the success of your working sets! 

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, Rachel and Alba talk about receiving unsolicited advice while in a contest prep and how to handle it without it ruining your mindset or getting in the way of your journey to the stage. 

Relationships and competing...two rather tough things to balance at once. In this episode, Coach Gillian and Stephen, who happen to be in a relationship themselves, share their experience(s) prepping/dieting while being in the midst of a relationship. 

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 concepts that have been popularized in the dieting mainstreams, seem to stir up several different questions and stereotypes. Join in on this episode to hear more about these specific approaches to dieting!

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 to becoming an IFBB Bikini pro, including 7 years away from stage. Join Paul and Lawna in this episode, as they dive into Lawna's unique journey to her procard. 

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 last. Improvement season, the season spent away from the stage and prep, is so important for an athlete's longevity and their ability to IMPROVE for their next show. The length of one's improvement season is dependent upon a lot of factors, all of whi...