The ProPhysique Code

Dani and Daraja, both bikini competitors themselves, talk all about contest prep and some of the hardest things they have dealt with while prepping for shows. Time management, managing relationships, and more tune in to hear about some of the not-so-glamorized parts of contest prep. 

Oftentimes when we think of fat loss, we think of carbs. Manipulating carbs during a dieting phase whether you are just looking to shed a few pounds or you are looking to prep for a bodybuilding competition, can be an important factor. In this episode, Paul and Stephen go into the science behind carbs and how and when they can be manipulated during a fat loss phase. 

What changes as we age? Although aging comes with its obstacles, it does NOT mean that you have to stop chasing after your fitness goals. In this episode, Jojo and Stephen go into depth on specific things that change as we age along with their own personal experiences and words of wisdom on this topic. 

In this episode, Dani and Kayleigh talk on the topic of Intuitive Eating. What is it? Who is it for? AND, when should you use it? Intuitive eating is a concept that many long to eventually incorporate into their lifestyles, however, it is important to know what to expect before jumping into this flexible approach to eating. 

In this episode, Paul and Daraja dive into the details of Daraja's 2020 prep to the Olympia and talk specifically on the topic of hormone health. Dieting down for a show, can put a lot of stress on the body and in particular, one's hormones. Tune in to hear all about Daraja's personal experience with hormone health going into the Olympia and coming out of prep. 

In this episode, Paul is joined by his client IFBB Bikini Pro, Ann Marie. They talk about Ann Marie's journey to the pro stage and the many bumps along the way. Although her pro debut is this upcoming weekend, originally, it was supposed to be a year ago. Paul and Ann Marie talk all about this past year and her preparation for the pro stage. 

Whether you are in the depths of a contest prep or just dieting for a special event coming up, the dieting process is hard and as it progresses, it seemingly only gets harder for most people. In this episode, Aliza and Lexie talk about some of their special "diet hacks" and some tips and tricks to making the dieting process a little bit more tolerable.

The bikini and figure divisions are alike in some ways, but drastically different in that they both favor a different "standard" when it comes to an athlete's look. IFBB Bikini Pro, Daraja Hill and IFBB Figure Pro, Rachel Sedwick talk all things bikini and figure, in this episode, shining a light on the key differences between the two divisions. 

Glute secrets REVEALED from the Glute Guy himself and the one and only inventor of the Hip Thrust, Bret Contreras. In this very special episode, Paul and Bret talk all things glutes. How to get rounders glutes, the best exercises to grow your glutes, and more...this fun-filled episode is full of all of the latest and greatest glute training techniques and secrets. 

What is one thing that Phil and Christina have in common? They both follow a flexible dieting approach while raising their own families. Join them in this episode as that talk about their experiences raising their kids and partaking in family life while still managing to adhere to their own flexible dieting protocol, making it a part of their lifestyle.

In this episode, Paul is joined by one of the newest additions to the ProPhysique coaching team, Rachel Sedwick, who just so happens to also be an IFBB Figure Pro. Not only is she a pro in the figure division, but she is a completely natural competitor. Rachel and Paul talk all about Rachel's personal journey to the stage and how she ultimately won her pro card at Nationals in 2017 earning her the...

The diet is going strong and then BAM, you hit a sticking point or what we oftentimes refer to as a "plateau." Join Tyler and Christina in this episode as they talk all about plateaus and some different strategies to implement during a plateau to get yourself going in the right direction again.

Everything you wanted to know about bikini prep and MORE! Daraja and Kayleigh are answering all bikini prep-related questions in this episode where they dive deep into answering some of the things you may have always wondered about when it comes to bikini competitors and the prepping phase. 

Are YOU ready to prep? In this episode, Stephen and Tyler touch on the topic of prep and the extreme-ness that it can entail. Just because someone wants to prep, doesn't mean they are always ready to prep and this can be a difficult conversation, but a necessary one to have with clients. 

In this episode, Danielle and Aliza discuss the popularized idea of intermittent fasting. What is intermittent fasting, who should use it, and what are some of the pros and cons? All of this plus many factual-based research studies are referenced, in this episode.   Mentioned Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6579333/   

In this episode, Paul is joined by Coach Aliza, who received her RDN after completing 1200 hours of supervised intership. Paul interviews Aliza to find out what the process of becoming an RD is really like and what ultimately inspired her to pursue the dietetics route. 

In this episode, Dani and Lexie discuss the concepts of clean eating and flexible dieting. They go into depth on what each one is and they also touch on some of the pros and cons when it comes to each concept, using their personal experiences along with experiences working with their own clients. 

In this episode, Stephen, Tyler, and Phil touch on the topic of overtraining. More often times than not, we, as athletes, tend to think that doing more is better when in reality this is not always the case. What does it mean to "overtrain" and how can this hold you back as an athlete?

In this episode, Dani and Kait talk all about the principles of having a successful relationship when it comes to the client/coaching experience. What are some of the key fundamentals and expectations that facilitate a positive client/coach relationship and that ultimately yield greater client success?

When the diet gets hard and/or life throws you some unforeseeable obstacles that make the diet that much more challenging, what should you do? Lexie, Brooke, and Christina talk all about some of their best tips and pieces of advice during those times when dieting gets extremely hard and you may have temptations to call it quits. 

The Super Bowl is near! Join "the boys," Paul, Tyler, and Phil, as they talk all about this year's Super Bowl along with a few tips and words of wisdom for staying on track come the Super Bowl parties.  

In this episode, Paul and Stephen talk about what it takes to earn the title of an IFBB Pro for those who have not established citizenship in the United States. How do you navigate the whole global system of turning pro and what issues and complications can arise from not having that citizenship status? 

In this episode, Paul and Dani talk all about alcohol and how it plays into dieting. When may alcohol be okay to consume during a diet, or is there ever really a time that it is okay to consume during a dieting phase? Paul and Dani touch on the pros and cons and also discuss accounting for alcohol in your daily macros.

In this episode, Stephen and Danielle talk all about refeeds and cheat days and more specifically, what the main difference is between the two. As coaches, they elaborate on the pros and cons of each when it comes to common trends they see with their own clients. 

Many people, especially those who are newer to working out in a commercialized setting, tend to have a bit of lingering fear when it comes to entering the gym scene for the first time due to common misconceptions and stereotypes. Fact or fiction? Stephen and Christina address all of the common "gym myths," in this episode.