Coaching & Cocktails

The world is starting to reopen, competitions are in full swing, and we're having to get back to "reality" for the first time in over a year. Some of that reality can be hard to swallow and tough to take. In this week's episode, Brandi and Tina discuss what to do when you are faced with some sort of feedback or criticism that you just may not like. What should you do if the fee...

The spring competition season is in full swing! Join Brandi and Tina in Episode 70 as we discuss and review our first two Center Stage Athletics team events: OCB Atlantic Super Show (Richmond, VA) and the OCB Catonsville Conquer (Baltimore, MD). To learn more about OCB events visit: https://ocbonline.com/event_schedule.php Listen to Coaching & Cocktails podcast anywhere you stream your favorit...

Better late than never! In this week's episode we're posting a replay of the interview Coach Tina did with Ms. Stacey Chatman, promoter of the OCB Mountain State Classic and Master's Bikini Pro. In the interview we discuss what it takes to compete from beginning to end as well as a little about the sport and Stacey's upcoming show on July 17th, 2021. Watch the original video of...

In Episode 68, Brandi and Tina are continuing with their second episode in the three part series, "Ask the Coach." In today's episode, we're asking "what's your favorite carbohydrate source?" We get questions like these from clients, friends and colleagues on the regular, so figured why not put it in a podcast. You'll find, we are really quite boring when it...

In Episode 67, Brandi and Tina are starting a new 3-part mini-series called "Ask the Coach." In today's episode, we're asking "what's your favorite protein source?" We get questions like these from clients, friends and colleagues on the regular, so figured why not put it in a podcast. You'll find, we are really quite boring when it comes to what we eat and l...

Regular social drinking has become so normalized that many people find it more unusual when someone chooses not to drink outside of health or religious reasons. Maybe you've had a few too many hangovers lately and are fed up with the morning fuzziness and vague headache that follow your nightly glass or two of wine? Maybe you are beginning to question if or how alcohol should have a place in...

You've heard them before: lifting heavy weights will make women bulky, spot reduction works, exercise can erase my bad eating habits. In today's episode, Brandi and Tina are debunking some common fitness myths and setting the record straight! If you ever thought you could do more cardio to burn off that cupcake or perform 200 situps a day to see your abs, this episode is for you!  Are ab...

In our final episode in the Back to Basics series, learn about all the OTHER things you can do to ensure your success a an athlete or whatever your goals may be. This is the basics of the basics.  Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more. Follow us on social media: Facebook: https://www.faceboo...

Continuing with our Back to Basics series, in Episode 63, Brandi and Tina discuss the "dreaded" cardio. Why do so many have a love or hate relationship with it? Are you doing too much or too little? What type of cardio should you be doing anyway? Take a listen and learn some of the basics about the different types of cardio, when and why you should do it and when you shouldn't. And...

LISTEN TO THIS EPISODE BEFORE YOU HIRE A COACH! Tilapia, asparagus and cutting water - OH MY! Yes, you've heard the horror stories, or maybe you've even experienced some bad coaching yourself. In Episode 62, Brandi and Tina discuss all the "bad coaching" red flags that mean you should run and never look back. We also discuss the dangerous new social media phenomenon of "cr...

Next up in our back to basics series is Training. In episode 61, Brandi and Tina discuss the basics of executing a safe and effective training program for any fitness level. Even if you've been at this for a long time, you may not realize some of the things you're doing that can put a damper on the effectiveness, efficiency and most importantly, the SAFETY of your training program. It&ap...

In Episode 60, Tina is joined by a special guest to discuss digestive health and why we all need to care about what our poop is trying to tell us! Having struggled with her own digestive disease, Allison is passionate about gut health  and studying to become a specialist in this area.  Everybody poops. We’ve been taught this since childhood, but sometimes, people aren’t comfortable talking about i...

Sometimes we all need a little refresher on some of the most basic things we can do to reach our health and fitness goals. That's why we're starting our new series, "Back to Basics." In Episode 59, Brandi and Tina discuss food tracking and logging. We cover why tracking your nutrition is important, when it's appropriate and when it might not be necessary and then get into...

In this special boni-sode , we sat down with OCB "heads" Sean "Sully" Sullivan (just a guy) and Marjorie Thrash. Brandi sat this one out, so Tina was joined by her husband, Eric. We spent some time walking down memory lane with Sully, who was our first coach when we started in this sport back in 2005.  A lot has changed over the years, but what has NOT changed is our love and p...

The word mindfulness is thrown around a lot in our current culture, but what does it really mean to be "mindful" and why should you care? In Episode 58 Brandi and Tina discuss the topic of mindfulness, what it means, why you should be implementing some sort of mindfulness practice, and how it can help you in every aspect of your life. mind·ful·ness /ˈmīn(d)f(ə)lnəs/ noun A mental state a...

You may here Brandi and Tina discuss "client check-ins" frequently; but what the heck is a check-in anyway? What's involved? What do the clients tell us and how do we respond? In Episode 57, you'll get a live, virtual check-in with our client Chris F. Chris was in the beginning stages of preparing for fall competitions and started to feel as though she couldn't do it, or r...

Happy New Year from Brandi and Tina! It's been a while, but we're back and ready to rock n roll for the new year with some new topics to cover on Coaching & Cocktails podcast! Have a listen and follow along for the fun this year! Want to join our Coaching & Cocktails "team patreon"? Check it out here: https://www.centerstageathleticscoaching.com/team-membership/ Listen...

So you think you want to compete or maybe you just want to train to look like you do? We have news for you....no you don't! In this episode, Brandi and Tina have a brutally honest conversation about what it really takes to compete IN ANY SPORT! Learn about the athletic 'bell curve' and how too often people 'think' they want to compete or worse yet, 'think' they w...

HAPPY NEW YEAR from Brandi and Tina. We hope you enjoy this replay of Episode 6 - Fuck [The Word] Motivation . In this episode we discuss our thoughts on New Year's resolutions along with the word "motivation" and why we should just eliminate it from our vernacular, lexicon, and vocabulary. Learn why trying to be "motivated" to reach your goals will likely end up in disapp...

In episode 53, Brandi and Tina bring you another amazing empowerment story, told in her own words. You've heard us mention Nathalia (Nat, Nathalie) in episodes past, most recently in one of our show reviews. She is truly incredible as an athlete, one of the most hard working, kindest women we've ever met and yeah, we call her our human Barbie because she's stunning. But beyond that,...

Have you ever wondered what it would be like to be a part of Team CSFP?  Center Stage Athletics and Team CSFP is opening up team membership to ANYONE who may be looking to enhance their mind, body and spirit health. Whether you've always wondered about competing, or you're just looking for a like-minded support network of individuals focused on being the best version of themselves, our t...

Just back North Carolina (cough cough contagion) and our final team event of the year, the OCB Queen City Showdown. In episode 52, Brandi and Tina sit down to discuss the weekend's highs, lows and well....you'll have to listen to get the lowdown. Couldn't be more proud of the four Center Stage Athletics & Team CSFP athletes who rocked the stage and ended the weirdest competition...

It's the holiday season and, well, everyone is in a tissy about how and what to eat! With that in mind, in episode 51, Brandi and Tina revisit their very 1st episode on how to survive holiday and travel eating and YOU SHOULD TOO...revisit the episode that is. Seriously, just do it! Take a listen and know that if you just use your head it will all be just fine! From our original episode notes:...

In episode 50, Brandi and Tina continue with their empowerment series highlighting the stories of real women with real struggles and how they've triumphed over them through fitness. This week we are learning about June* and how she overcame years and years of eating disorders which stemmed from some of her childhood experiences. *This story was submitted as anonymous. June is not her real nam...

In Episode 48, Brandi and Tina discussed some of their own stress and feelings of being burned out. This week we bring you a discussion of HOW to start to end those eternally burned out feelings and how to break the stress cycle in their review of the book " Burnout - The Secret to Unlocking the Stress Cycle" written by Emily and Amelia Nagoski. This groundbreaking book explains why wome...