Coaching & Cocktails

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 'noodling' on over the past few years. Can't wait to share how some things have changed....thoughts, feelings, strategies, LIFE!Join us for the conversation and maybe even come away with some new perspectives of your own. Don't get weird, use your head, it'll all be OK!Looking for a coach to help you be YOUR best self? Let's get in touch!www.centerstagethleticscoaching.cominfo@centerstageathleticscoaching.comIG: @teamcsfpFB: https://www.facebook.com/teamcsfp

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 starting your own journey with us, please don't hesitate to reach out! We're here to meet you where you are and provide you with the tools and guidance you need to be successful in your healthy and fitness journey - no matter what your goals. Check out our programs on our website here: https://www.centerstageathleticscoaching.com/If you're ready to jump right in, start your application here:https://form.jotform.com/203575025444149Want more information? Sent us an email: info@centerstageathleticscoaching.com

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.phpUpcoming posing workshops:https://www.centerstageathleticscoaching.com/In need of a coach to help you prepare for your 2022 season? Let's get in touch:https://www.centerstageathleticscoaching.com/coaching-services/

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.t1If you are ready to start your own empowerment journey, we're here to meet you where you are. Drop us a message. www.centerstageathleticscoaching.com

Happy New Year everyone! We're kicking off season 3 with just a quick intro to some of the things to come in our 2022 season of Coaching & Cocktails. Check out our Coaching & Cocktails Facebook page for an upcoming LIVE podcast event on January 21st, 2022 @ 6:30 pm EST. This event is FREE for everyone. Feel free to bring a friend or two and join in on the fun. You can submit questions ahead of time via our social media channels or email them to coachingncocktails@gmail.comJoin the fun here: https://fb.me/e/1sVqTrouYAfter the intro, check out a replay of our last Q&A event!Don't forget, if you are interested in coaching, you can check us out @ www.centerstageathleticscoaching.com for more information and to complete an application to work with us.

Happy New Year from Tina and Brandi! We're bringing you another oldie but goodie just in time for all the 2022 goal setting and New Year's resolutions! In this week's 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 disappointment 99% of the time.If you are looking to set some health and fitness goals for yourself in 2022 and feel like you need a little guidance and accountability get in touch! We'll meet you where you are and help give you the guidance needed to create the healthiest and happiest version of yourself.Visit our website: Center Stage Athletics Coaching

As we gear up for a new competition season, we're re-running some oldies but goodies. In this series we'll cover all the phases of a competition prep life cycle.And as an early Christmas and New Year gift to everyone, we're dropping all four episodes at once! Pre-PrepPrepPeak Week and Show DayReverse and RecoveryBefore you make the decision to compete, don't sell yourself short. Take a listen so you understand how every aspect of competing works. It's not all pretty suits, tans and heels I can promise you that.If you're looking for a great companion read to go along with this series, you can purchase our  What to Expect When You're Competing complete competition guide on Amazon or anywhere you like to purchase or download your favorite books. For a hard copy guide purchase here: https://www.lulu.com/en/us/shop/tina-peratino/what-to-expect-when-youre-competing/paperback/product-16rjz7ge.html?page=1&pageSize=4Looking to compete yourself? We'd love to hear from you!www.centerstageathleticscoaching.com

As we gear up for a new competition season, we're re-running some oldies but goodies. In this series we'll cover all the phases of a competition prep life cycle.And as an early Christmas and New Year gift to everyone, we're dropping all four episodes at once! Pre-PrepPrepPeak Week and Show DayReverse and RecoveryBefore you make the decision to compete, don't sell yourself short. Take a listen so you understand how every aspect of competing works. It's not all pretty suits, tans and heels I can promise you that.If you're looking for a great companion read to go along with this series, you can purchase our  What to Expect When You're Competing complete competition guide on Amazon or anywhere you like to purchase or download your favorite books. For a hard copy guide purchase here: https://www.lulu.com/en/us/shop/tina-peratino/what-to-expect-when-youre-competing/paperback/product-16rjz7ge.html?page=1&pageSize=4Looking to compete yourself? We'd love to hear from you!www.centerstageathleticscoaching.com

As we gear up for a new competition season, we're re-running some oldies but goodies. In this series we'll cover all the phases of a competition prep life cycle.And as an early Christmas and New Year gift to everyone, we're dropping all four episodes at once! Pre-PrepPrepPeak Week and Show DayReverse and RecoveryBefore you make the decision to compete, don't sell yourself short. Take a listen so you understand how every aspect of competing works. It's not all pretty suits, tans and heels I can promise you that.If you're looking for a great companion read to go along with this series, you can purchase our  What to Expect When You're Competing complete competition guide on Amazon or anywhere you like to purchase or download your favorite books. For a hard copy guide purchase here: https://www.lulu.com/en/us/shop/tina-peratino/what-to-expect-when-youre-competing/paperback/product-16rjz7ge.html?page=1&pageSize=4Looking to compete yourself? We'd love to hear from you!www.centerstageathleticscoaching.com

As we gear up for a new competition season, we're re-running some oldies but goodies. In this series we'll cover all the phases of a competition prep life cycle.And as an early Christmas and New Year gift to everyone, we're dropping all four episodes at once! Pre-PrepPrepPeak Week and Show DayReverse and RecoveryBefore you make the decision to compete, don't sell yourself short. Take a listen so you understand how every aspect of competing works. It's not all pretty suits, tans and heels I can promise you that. If you're looking for a great companion read to go along with this series, you can purchase our  What to Expect When You're Competing complete competition guide on Amazon or anywhere you like to purchase or download your favorite books. For a hard copy guide purchase here: https://www.lulu.com/en/us/shop/tina-peratino/what-to-expect-when-youre-competing/paperback/product-16rjz7ge.html?page=1&pageSize=4Looking to compete yourself? We'd love to hear from you!www.centerstageathleticscoaching.com

There's no such thing as starting over from square one. Even if you feel like you have to start over, you are doing so with more knowledge, strength and power than you had before.  Your journey was never over, it was just waiting for you to find it again. In Episode 78, Brandi and Tina discuss the recent phenomenon of clients who have come back and are "starting over." Maybe you feel like if you have to "start over" it somehow means you have failed at your initial goal. Starting over may, in fact, mean you failed at something, but we're here to tell you that you cannot ever be successful at something without failing, once, twice, or many times - who even knows! Starting over is just another opportunity for success. Never starting at all, that's the only true failure.If you are looking for your opportunity to start over or start for the first time, coaching can be a great way to take the guesswork out of it all. Give us a shout and let's see if we can help you reach your goals.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Welcome to another Empowerment Project podcast! This week we feature our "party girl to bikini pro" Kelly Dicken. If you don't know Kelly's story, check out our interview with her in episode 10 back in season 1. Kelly just came off of her 2nd competition season, and has made some of the most dramatic mind-body changes we've seen in a client. Hear from her in her own words how this mental shift changed not only her perspective on stress, but changed the course of how she progressed through her prep. If you are looking for help with getting your mind-body healthy and fit, check out all the coaching options we offer on our website www.centerstageathleticscoaching.comListen 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Welcome to yet another of our Empowerment Project series of podcasts. This week we are once again featuring Chris Fuste (quite the regular with us and for good reason). In today's episode we will hear about how Chris was able to recover from a lifetime of disordered eating and body dysmorphic thoughts which were only exacerbated by her years of competing. Chris recently competed again for the first time since her recovery and is now tackling the post-show reverse like the champ she is. Her ability to properly handle the post-show period is in large part due to the foundations and skills she learned through her time spent coaching with us in our Post Show Recovery and Body Empowerment  program. If you find yourself struggling, days, months or even years after the stage, you can learn more about our coaching program here:  https://www.centerstageathleticscoaching.com/empowerment-coaching/ If you've not met or heard Chris's story yet, please go back and listen to Episode 46 and Episode 57 to learn more about how we arrived at this point being several weeks post show.The post show struggle is real and it's something nearly every new competitor and even seasoned competitors will have difficulty with. Many even find themselves still struggling to find the balance in their lives and comfort in their bodies even several years removed from the stage. If you are someone struggling in this area, feel free to reach out to us for help. There is no shame in needing some additional support and we are here to help as we've done for many other amazing women. 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

In Episode 75, Brandi and Tina are back with another Empowerment Project story. In this episode, Kelly F. shares how she lost herself and then after trying to compete, found herself again without ever stepping foot on stage. I think many women will see themselves in Kelly's story. Take a listen and let us know your own stories of empowerment. We'd love to share!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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

We're back! It's been a crazy busy summer for everyone but Brandi and Tina are back and kicking things off with another Team CSFP show review of the OCB Apex Natural Pro/Am from this past weekend. And for those of you who have been hanging on the edge of your seats there is also update on the fiTfany Project!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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

We're kicking off the fall competition season with the OCB Presidential Cup (8/14/21) promoted by Bobby & Jess Covino. Join Brandi and Tina as we give our post-show review of all the highs and lows of the event. Although come to think of it, there were NO lows! It was a great show! Congratulations to all the athletes, but in particular our Center Stage Athletics & Team CSFP athletes: Charline, Monique, Kelly and Joanna. 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Ep 7: Check in 5, week 24 May 31, 2021Summary: What does progress look like six months into the process?  Find out as Tiffany discusses where she is currently in both her fitness journey and in life.  Find out what it looks like when you are off the roller coaster of dangerous and chaotic health and fitness practices but have not quite found your new normal yet. Walk through the messy middle with us in this pivotal episode. 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Ep 6: Check in 4 Part 2, week 18 April 18, 2021Summary: Picking up where we left off with part 2 of the week four check in, the conversation turns to the very critical discussion of mental health and taking care of yourself. Tiffany bravely talks about her own experience and struggles with a certain diagnosis.  After the session Tina and Brandi break down their thoughts on the revelation and how it impacts progress. 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Ep 5: Check in 4 Part 1, week 18 April 18, 2021Summary: Paradise lost and found. In part 1 of this 2-part episode Tiffany gives us the rundown of her time in paradise and how she's discovered that she is sinking her own ship with unmanaged stress.  After a review of current progress, there's a tough discussion about being uncomfortable when looking at progress photos of yourself. Brandi and Tina recap with their thoughts on how critical managing stress is to your success or failure in the pursuit of health and fitness. This episode is a real cliff hanger!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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Ep 4: Check in 3, week 13 March 14, 2021Summary: Listen to what it is like when fitness stops being polite and starts getting real.  Tiffany hits the milestone of three months on her journey but drops some information bombs that make everyone a little nervous!  During some introspective moments she has an epiphany about her behavioral triggers, and they are not what you may think.  Brandi and Tina break it all down after the episode and talk about what really matter sand what is just noise.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Ep3: Check in 2, week 7, January 31, 2021 Summary: Tiffany has been GOING THROUGH IT since her last check in.  In this episode she reports the good, bad and ugly of her last four weeks. After an incredible epiphany about some long-standing nutrition habits, she discusses how she needs to be very purposeful in her “me time” in order to stay on track.  Brandi and Tina give their opinions on it all after the episode, what else is new!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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Ep 2: Check in 1, week 3. January 3, 2021Summary: In the first live check in, Tiffany learns that while things are very simple, they are most definitely not easy.  After some initial success putting small training and fitness practices in place, the realities of old habits in lifestyle choices surface, and hard. Tina and Brandi break it down after the episode and discuss how it's really all the “other” things that pose the greatest challenge for most clients.  Spoiler alert, it is never the training and nutrition that is the issue. 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Ep 1: Intake interview Dec 2021Summary: Things are about to get real! Listen to what it's like to have an initial client intake interview. Find out what coaching is all about, the expectations and how clients react when they learn exactly HOW MUCH info a good coach will need to help guide them on their path.  Nosy much? This is the first episode in the breakthrough series following a client from the day one of their fitness journey!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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

The real-time, real-world, real woman's physical, mental and spiritual journey to finding true health, wellness, freedom and empowerment. In this special documentary podcast series, follow a real client live as they start down their path to true health and fitness.  During each episode, hear live client check-ins as well as coach's feedback. Experience what coaching with us is like as we spend six months following our client Tiffany on her real-life journey. As middle age comes into focus after her 40th birthday, Tiffany realizes that her health is no joke and it's time to get serious about her physical and mental wellbeing. At a starting weight of 238 pounds on a 5' 5” frame, Tiffany works with Brandi, a health and fitness coach, to get down to the bottom of almost three decades worth of damaging behavior. It's time to put a permanent stop to her lifelong rollercoaster of binge eating, yo-yo dieting, on again, off again, and often extreme exercising. It's no longer about fitting into a certain size or looking good in a bikini, it's do or die as she faces serious health consequences from years of destructive mental and physical behavior. Buckle in! This is the raw and real experience of a woman choosing the hard fight against her demons and finally be able to truly live her best life.

Introducing a brand new "docu-series" or maybe the "E True Hollywood Story" or maybe even "When Good Times Go Bad." Not really sure what to call the story of my life, but over the next few weeks, I'll be breaking it down for you. Just me, Mama T, and a microphone. I can't promise what will come out of my mouth, and I can't swear that all my memories are real or just manifested of my own thoughts, fears, and perceived experiences. I CAN promise that when it's all said and done, you'll have a better understanding of where I came from, where I've been, and how I got to where I am now. It's been a long, crazy, often scary as fuck road, but I survived to tell the story so now I'm sharing it with you.  Hope you enjoy!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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

Introducing a brand new "docu-series" or maybe the "E True Hollywood Story" or maybe even "When Good Times Go Bad." Not really sure what to call the story of my life, but over the next few weeks, I'll be breaking it down for you. Just me, Mama T, and a microphone. I can't promise what will come out of my mouth, and I can't swear that all my memories are real or just manifested of my own thoughts, fears, and perceived experiences. I CAN promise that when it's all said and done, you'll have a better understanding of where I came from, where I've been, and how I got to where I am now. It's been a long, crazy, often scary as fuck road, but I survived to tell the story so now I'm sharing it with you.  Hope you enjoy!Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:

Introducing a brand new "docu-series" or maybe the "E True Hollywood Story" or maybe even "When Good Times Go Bad." Not really sure what to call the story of my life, but over the next few weeks, I'll be breaking it down for you. Just me, Mama T, and a microphone. I can't promise what will come out of my mouth, and I can't swear that all my memories are real or just manifested of my own thoughts, fears, and perceived experiences. I CAN promise that when it's all said and done, you'll have a better understanding of where I came from, where I've been, and how I got to where I am now. It's been a long, crazy, often scary as fuck road, but I survived to tell the story so now I'm sharing it with you.  Hope you enjoy!Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:

Introducing a brand new "docu-series" or maybe the "E True Hollywood Story" or maybe even "When Good Times Go Bad." Not really sure what to call the story of my life, but over the next few weeks, I'll be breaking it down for you. Just me, Mama T, and a microphone. I can't promise what will come out of my mouth, and I can't swear that all my memories are real or just manifested of my own thoughts, fears, and perceived experiences. I CAN promise that when it's all said and done, you'll have a better understanding of where I came from, where I've been, and how I got to where I am now. It's been a long, crazy, often scary as fuck road, but I survived to tell the story so now I'm sharing it with you.  Hope you enjoy!Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:

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 feedback is accurate? How do you handle it if it's not? How much do you take in and how much do you try to correct? These are the topics, and many more, covered in Episode 71.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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.phpListen 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 the interview here (to see the photos referenced): https://www.facebook.com/116572535668/videos/315028380050282If you are interested in competing in Stacey's show, you can find more information about the Mountain State Classic here: https://ocbonline.com/events/eventinfo.php?event=Mjc2&eventinfo=OCB071721WVListen 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 comes to what we eat and live by the K.I.S.S. (keep it simple stupid) principle most of the time. Boring? Maybe. Effective? 100%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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 live by the K.I.S.S. (keep it simple stupid) principle most of the time. Boring? Maybe. Effective? 100%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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 your life anymore?In this week's episode, Brandi and Tina are joined by special co-host Chris Fuste as we discuss our take on the book "Quit Like a Woman " by Holly WhitakerWe discuss the impact alcohol has had on our culture, and it's particular impact on women. We discuss how the industry (patriarchy) has lead us to believe that regular, and frequent, consumption of  "Mommy Juice" is not only OK, but encouraged.  Brandi and Tina discuss the role alcohol has played out in their lives as Chris shares her journey from being labeled "addict" and attending AA for years, to testing the waters with wine, to how she determined that alcohol really had no place in her life at all.  No matter your take, the book is worth a read, and this podcast worth a listen, to educate yourself and make the decision that is best for you. References:Quite Like a Woman - Holly WhitakerThe Easy Way for Women to Stop Drinking - Alan CarrThe Naked Mind - Annie GraceListen 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 abs really made in the kitchen? Take a listen and you'll find out what is fact and what is myth.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 learn why you should NOT hate cardio!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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 "crowdsourcing" your coaching. Not sure what that is? Take a listen and learn what not to do and how not to fall into the traps of a bad coach.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 may be doing that can put a damper on the effectiveness and efficiency of your training program. It's not always about the number of reps, sets or even the exercises you do! Take a listen and learn how to make the most of your training by getting back to 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 it. Poop may not be a topic fit for dinner table conversation, but it’s a completely normal — and essential — bodily function. Plus, it can tell you a lot about your health.A bowel movement is the last stop your food makes as it goes through your digestive tract. Your poop is what’s left of your food and drink after your body absorbs important nutrients.What and how you eat affects your digestive system, and sometimes, your bowel movements can change simply because of changes in your diet. Other times, changes in bowel movements signify something more serious. What’s “normal” depends on each individual person — but take a listen and learn that there are some signs you can look for that mean something may be off.Learn more about Alli on her website here: https://www.alli-fitness.com/IG: @allisonmoyerFB: https://www.facebook.com/allifitnessListen 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 some of the most common mistakes we see that trip people up and often lead to slower progress. Whether your seasoned "food logger" or you're new to the game, this podcast is a great way to ensure you're getting the best bang for your nutrition logging buck and optimizing progress toward your goals.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 passion for the sport and the friends we've made along the way.Find out all the cool and excited things in store with the OCB in 2021! Lots of safety precautions so that shows can safely go on even while we're still in the midst of the pandemic and some really special things happening at the OCB Yorton Cup in October! Things that are SO COOL makes an old lady like me think I should come out of retirement (just kidding). Check out the OCB show schedule here: https://ocbonline.com/event_schedule.php**Apologies for the poor sound quality in this podcast, we didn't have our normal set up**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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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/ nounA mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.If we had to choose ONE thing that could make all the difference in your overall happiness, wellbeing, health, fitness and nutrition ventures, mindfulness would likely be that thing. I could truly be "the magic pill." 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 rather, she was "getting weird." Chris discussed previously in an empowerment series episode how she had what she considered PTSD from competition preps in the past so "getting weird" is her safe word for how she is starting to get triggered. During our virtual check-in, you'll hear how we present her with some possible options that could allow her to continue with prep without "getting weird." We don't tell clients what they should or shouldn't do, but rather, give them options and other ways of thinking to help them make the best possible decision for themselves.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 want to just LOOK like they compete. More often than not most are really not willing or ready to do what it takes to get to the 'elite' side of the athletic bell curve. Before you "think you want to compete BUT..." have a listen and save yourself some time and frustration.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 disappointment 99% of the time.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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, she has an amazing tale of resilience and grit, and an unwillingness to quit no matter the circumstance. Take a listen and learn how this incredible woman balances her sport, veterinarian school, traveling cross country, and all in the middle of a pandemic.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 team is here to support you.In this bonus episode, Brandi and Tina introduce the new team membership option, which is available now, open to the public (only the first 150 participants), at an introductory rate of 50% off the regular rate which begins in January 2021.For more information on joining the team and what is included in your membership, visit us online: Team CSFP Membership InfoUse code "MEMBER50" for 50% off regular member rates. Code good through December 31st, 2020.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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com

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 year ever, thank you 2020, with a BANG! Check out our website for final placements! https://www.centerstageathleticscoaching.com/prep-services/competition-results/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.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com/groups/170062690920751/Instagram: https://www.instagram.com/coachingncocktailspodcastTwitter: https://twitter.com/coachncocktailsWeb: https://www.centerstageathleticscoaching.com/coaching-cocktails-podcast/Email: coachingncocktails@gmail.com