Coaching & Cocktails

Ever planned peak week to the minute, only to hit a three-hour tan line or a makeup team running on fumes? We unpack the real anatomy of a great bodybuilding show—what helps athletes shine, what tanks a physique, and how top promoters keep hundreds of competitors calm, fed, and stage-ready without wasting a second. From our combined roles as athletes, pros, coaches, promoters, judges, expediters,...

Post show your hormones want a snack and a nap.... listen in to hear why! The day after the stage is where the real work begins. We open up about reverse dieting’s unglamorous middle—where hunger howls, hormones recalibrate, and your identity feels like it’s slipping—and map out a clear path from brittle discipline to durable strength. If you’ve ever wondered why coming off a cut feels harder than...

What if discipline felt like care, not punishment? That’s the heartbeat of this conversation as we welcome Ginny to our CSFP coaching team and unpack how a 50‑something athlete built her best natural bodybuilding season without burning down her life. We get honest about the years it took, the injuries that forced smarter choices, and the mindset shifts that turned “more is better” into “better is...

SPECIAL PODCAST RELEASE ALERT!!! 𝑪𝒐𝒂𝒄𝒉𝒊𝒏𝒈 & 𝑪𝒐𝒄𝒌𝒕𝒂𝒊𝒍𝒔 𝑷𝒐𝒅𝒄𝒂𝒔𝒕 𝑰𝒏𝒕𝒓𝒐𝒅𝒖𝒄𝒆𝒔 𝒂 𝒗𝒆𝒓𝒚 𝒔𝒑𝒆𝒄𝒊𝒂𝒍 𝒆𝒑𝒊𝒔𝒐𝒅𝒆 𝑪𝒆𝒍𝒆𝒃𝒓𝒂𝒕𝒊𝒏𝒈 𝑾𝒐𝒎𝒆𝒏'𝒔 𝑯𝒊𝒔𝒕𝒐𝒓𝒚 𝑴𝒐𝒏𝒕𝒉  Way before anyone knew them as Coach Q (Qawnana) and Coach [Mama] T (Tina), these two female OG vets of the sport stepped onto the same bodybuilding stage in October 2005 at the OCB Charm City Classic. At that time neither could have imagined how their paralle...

Join Tina and  co-host, Dat Cao as they unravel the tangled web of the evolution of  metabolism, weight loss, and the delicate balance of calories in versus out and how just exercising more doesn't result in weight loss. We dismantle common misconceptions as we discuss our thoughts on the research and book, Burn, by Herman Pontzer, PhD.  We'll chat about the surprising truths behind most...

Ever felt like you've been hit with a wave of emptiness after stepping off stage, finishing a race or reaching some other milestone? You're not alone. Tina and Kara, as we unpack the emotional aftermath of some of life's big achievements. This episode isn't just about athletic pursuits; it's about the interplay between our personal lives, professional worlds, and the physi...

Ever felt like you're oscillating between the rigidity of competition fitness and the lure of off-season indulgence? You're not alone. Join me us a journey to find that elusive sweet spot—a sustainable balance that melds discipline with pleasure, creating a lifestyle that sticks. Together with our guest Erin, we exchange tales and strategies on structuring a life that doesn't collap...

When pain knocks on your door and threatens to steal the joy from the activities you love, it's not always clear how to push through. That's where the wisdom of my personal physical therapist, Dat Cao of Native Physical Therapy, comes into play. This episode is a goldmine for anyone who lives to move and moves to live, offering a deep dive into the transformative power of physical therap...

In this episode, join Tina and Erin, as we unwrap the layers of Netflix's "You Are What You Eat" docu-series. We'll share our candid reactions—from Erin's vegan standpoint to my omnivorous leanings—and peel back the curtain on the show's scientific promises. We're not just here to recount; we're here to question, challenge, and ultimately find the golden nug...

Triumph in the athletic world is often an iceberg, with the peak of success visible to the public, yet the submerged mass—comprising unseen struggles and relentless effort—remains concealed. In this episode, Tina and client-guest host Kara, peel back the glossy veneer of before and after pictures and question the portrayal of women in the media, all while challenging the authenticity that diet cul...

Ready to transform your daily life with the power of mindfulness? Join me with my special guest co-host, Erin P. as we explore this profound practice. Together, we navigate through the role of mindfulness in everyday situations, from road rage to food choices, and how it can lead to a healthier, longer life. Discover how you can harness the space between stimulus and response and integrate mindful...

Ever wondered what it's like to be a competitive bodybuilder, meticulously tracking macros, and then shifting to intuitive eating? We're back this week with Erin P. as our special guest host where we'll go on a journey from tracking every morsel to food freedom and intuitive eating.  As if that's not enough to satisfy your appetite, we serve up a feast of wisdom on mindful eati...

Join us for episode 2 of 2 in our interview with bikini competitor Erin P. Have you ever had a dream so big that you would do whatever it takes to achieve it, even if it means transforming your entire life? Erin did just that. She dedicated years of her life to the stage, and her journey was anything but easy.  But what happens when the goal becomes toxic, both physically and mentally? Erin had to...

Join us for episode 1 of 2 in our interview with bikini competitor Erin P. This episode brings you Erin's fascinating narrative of self-discovery, resilience, and triumph. We journey through her initial aspirations to compete in a bikini competition, the tough adaptation to a strict meal plan, and the maneuvering of her fitness journey amid the COVID-19 pandemic. You'll be riveted by her...

In today's episode, Tina is joined by guest expert, friend and fellow coach, Allison Fahrenbach, Pro Figure Athlete, and NBHWC Integrative Health Coach | FDN-P | B.S Allison and Tina dive deep into the fascinating and often overlooked world of gut health and how it can be the game-changer you need to supercharge your physique goals. Whether you're an athlete, a fitness enthusiast, or sim...

We've all heard of factory resets when it comes to our tech devices. It's that magical button that wipes the slate clean and gets everything running smoothly again. But have you ever considered the concept of a "factory reset" for your health and fitness journey? In today's episode, Brandi and Tina discuss the when, what, why, and how to do a "factory reset" with...

In today's episode, Brandi and Tina dive into the dynamic coach-client relationship, revealing how it can be a game-changer in achieving your health and fitness goals. Join us for this empowering conversation and discover how the right coaching can fuel positive life changes. But, let's be real - even the best attempts may face obstacles, so we'll also discuss the graceful art of pa...

Stress is an inevitable part of life, but did you know that how we perceive it can change everything? In this episode of the podcast, join Brandi and Tina for an eye-opening discussion on the perception of stress. Discover how a simple shift in perspective can turn stress from a foe to a friend, helping us navigate life's twists and turns with grace and resilience.  Don't let stress over...

If you were ever a Beastie Boys fan, maybe you caught that little reference to  one of their popular songs in the title; however, this week's episode is not about the Beastie Boys or their song. In this episode, Brandi and Tina discuss one of the themes that keeps coming up in our client check-ins - Self Sabotage. Join us for the conversation and let's get into the nitty gritty of what i...

In today's episode, continue along with Brandi and Tina as they continue their conversation about all things "enough." Knowing when to hold'em and when to fold'em is the name of the game today. When do you say, enough IS enough in the sport of competitive bodybuilding. Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touc...

In today's episode, Brandi and Tina introduce to you their concept of Enoughness, and what it means to each of us. If you've never been told "you are enough," we're here to let you know that you are, indeed, enough just where you are and just as you are.  Have a listen and join the conversation, then decide for yourself that you are enough! Looking for a coach to help you...

Don't call it a comeback, we've been here for years.... No, seriously, we HAVE been here, and I promise we've been quite busy, but sadly podcasting took a backseat to all the other things we had going on.  Let us (Brandi and Tina) reintroduce ourselves to you.... We are back and so excited to get to know you all again and introduce you to some of the things we've been 'noo...

In today's episode we are bringing you yet another in our Empowerment Project series. Today you'll hear from Tina Fryar-Jones. Tina's road to the competition stage has been a bumpy one, but also one filled with incredible resilience and perseverance. There is so much that can be learned from her and we believe you will find a lot of yourself in her story. If you are interested in st...

In today's episode, Tina sat down to catch up with OCB's Sean "Sully" Sullivan and Marjorie Thrash to chat about what's new in 2022 for athletes. Find out more about what's in store for the Yorton Cup this, what the new Wellness division is all about, and more.  OCB's 2022 competition schedule :  https://ocbonline.com/event_schedule.php Upcoming posing workshops:...

Welcome to another Empowerment Project story. This week we get to hear from Caitlin. Listen and follow along with her journey from "skinny" to fit to competitor. I believe many will be able to relate to her story, especially the years of being the "cardio bunny."  You can follow Caitlin on IG @kitty_ca.t1 If you are ready to start your own empowerment journey, we're here t...