The ProPhysique Code

In this episode, our prep hosts discuss how athletes can take important lessons from each show and use them to keep improving over time. They also share practical tips for boosting your placing quickly from one show to the next, as well as strategies for making long-term progress on stage.

In this episode, the crew chats about some of the fun stuff, as well as the hard truths, that come along with entering and succeeding within your maintenance phase. Just because we make that transition away from a dedicated fat loss attempt or from diligently working to gain muscle doesn't mean that we can drop the habits that helped us get to where we are! 

In this episode, our prep hosts dive into a jam-packed Q&A, covering everything from their top supplement picks to the debate on coaching education vs. experience, and the critical factors to consider when deciding whether to end your season. This episode is loaded with heavy-hitting, must-hear topics!

In this fun episode, Paul sits down with the female winner of the New Year, New Start Transformation Challenge from Pro Physique. Learn about the ups and downs that Kate experienced during her 90 fat loss phase, how she's working to maintain her results and more!

In this episode, our hosts dive into the extremes of bodybuilding prep—what's truly ‘normal' and what might actually be a red flag. In a sport known for pushing limits, it can be hard to tell the difference. Tune in as they unpack common themes and shed light on what competitors should accept—and what they shouldn't.

Join Paul and Christina for a fun and insightful conversation as they reflect on the wrap-up of the New Year, New Start Challenge and gear up for the exciting launch of the Summer Sculpt Challenge! They pull back the curtain on the judging process—sharing what the panel is really looking for, the types of transformations that stand out, and some of the behind-the-scenes moments that make these challenges so special. We can't wait for you to tune in!

Join our prep hosts as they dive into some of the worst mistakes they've seen in prep (and some of the worst mistakes they've made in their own preps). From light hearted mistakes to slightly more "serious" mishaps, our hosts breakdown some common prep mistakes so that you don't have to make them!!

Join Christina and Danika as they sit down with Ellen Petosa, pregnancy and postpartum trainer and Engineer! Ellen's brain is just so fun to dive into, with a scientific background and focus as an engineer, pregnancy and postpartum experiences led her to dive into the research and certifications surrounding the safe practices and teachings regading the pelvic floor and training through various phases of life. The ladies dive into everything from anatomy and function, understanding how systems tie into one another, pressure management, better orgasms and of course, return to fitness postpartum! This a fun one you don't want to miss. 

In this episode, our hosts sit down to discuss the standout traits they see in their most successful prep clients. From mindset and communication to consistency and resilience, we break down the habits and characteristics that help athletes not only survive prep—but thrive in it. Whether you're a first-time competitor or a seasoned pro, this episode offers valuable insight into what it truly takes to make the most of your prep experience and bring your best to the stage.

In this episode, Paul sits down with Jon Rehorst, the over-50 male winner of our recent Transformation Challenge. Jon shares what it took to lose 40 pounds and trim 7 inches off his waist in just 90 days. Reflecting on his renewed sense of self and regained self-control, we're honored to have been part of his incredible journey.  

In this episode, our prep hosts dive into an important topic: how to set yourself up for a successful post-show phase. Any competitor knows how slippery the post-show slope can be without a solid plan in place. That's why our hosts are sharing the key strategies they use to help their clients transition successfully after stepping off stage.

In this episode, Paul sits down with Jordan Reeder, the inspiring runner-up of our recent transformation challenge. Jordan opens up about hitting a low point—feeling like he had lost his spark and the drive to push for more. But through the challenge, he rediscovered his inner strength and the determination to fight for himself. Jordan's journey is a powerful reminder of what's possible when you commit to your goals, even when it gets tough. We couldn't be more proud of his growth and perseverance!

In this episode, Paul sits down with the recent second place winner of the New Year, New Start transformation challenge! Brooke successfully went from 196 to 154, gaining confidence back after a struggle with preeclampsia in pregnancy, big time family commitments and being pulled in all directions. We are so proud of her hard work and are excited for her to share more about her journey, in this interview. 

In this episode, Paul and Lexie dive into some common misconceptions when it comes to the terrm "peak week." Cutting water, cutting sodium, water loading, carb depletion... is it all necessary? Tune into this episode to understand the physiology behind peak week practices and what goes into coaching an athlete to THEIR best, on stage day.

Join Christina as she sits down with Dan Devine, the male winner of last year's New Year, New Start challenge and learn about his techniques for maintaining a shredded physique and enjoyable lifestyle! Dan has so much to offer that we can learn from, and he's done a lot with the year since winning the challenge. He spent some time away from tracking, worked on adding lean tissue in a bit of a bulk, and overall maintenance of a comfortable and confident physique rooted in taking care of himself for the long run! 

Join our prep hosts, Paul, Lexie and Evan as they discuss some reasons why competitors struggle to get STAGE lean, in prep. Our hosts dive into several reasons why some athletes may hit sticking points, during prep, and furthermore, what you can do to overcome these sticking points.

Join Christina as she sits down to chat with one of the previous winners of the New Year, New Start transforamtion challenge and learn about how she's been able to maintain her incredible results! Not only has Deidre been able to keep up the lifetsyle changes that led to winning first place, but she's also doubled down and is getting ready to step on stage with the coaching of Paul Revelia! We are so excited to cheer her on and grateful for the time to chat a year later.

Join our prep team to dive into this past weekend where our hosts attended the Pittsburgh Pro and ProQualifier show. Our hosts recap the weekend from start to finish and dive into their observations of Fit Model given that this was the first show in the US to hand out pro cards in the fit model division. They also discuss their takeaways after discussing and getting feedback, regarding Fit Model, from several of the judges.

In this episode, Dr. Adam joins Stephen and Christina to chat about his dissertation and its real world applications with coaching and how we can use some of the tools (self identified behaviors, trends, needs) in consult calls and check ins to best serve clients.

In this Q&A, our prep hosts first start off by giving their Pittsburgh Pro predicitions, specifically for PRO Bikini. Then, they segway into answering questions from YOU guys! They touch on things such as determining if you are fit model or bikini, alcohol in the offseason and AI potentially taking over coaching.

Join Danika and Stephen for a fun little chat about HOW you hit your macros, focusing on food selection and the ways in which it could alter your progress or success. Do you identify with a certain diet style? How do you feel about the current quality of your food intake, is it easy for you to prioritize? Do you need some help with ideas?

In this prep centered episode, our prep team briefly recaps two big shows from this past weekend, touching specifically on the Fit Model division and what they each noticed. Then, they dive into the topic of "what a coach's role is on show day." Whether it's coaching an athlete VIRTUALLY on show day or being there in person, our coaches break down how they provide support to their athletes on the big day.

In this episode, Paul and Danika discuss the psychological and behavior impact of competing. Being that Danika is the team's mindset coach, her and Paul do a deep dive into the sport of bodybuilding from a psychological perspective while also discssuing their own experiences in the competition world and how certain practices have evolved over the years.

In this episode, our prep hosts dive into the what happens when you get "too many cooks" involved, in your prep. The philosophy of having "too many cooks in the kitchen" stems from letting TOO many people get in your ear about what you should or shouldn'tt be doing and this can be OVERWHELMING to any athlete. Our hosts dive into this more and talk about what you can do to protect your peace, during prep, so that this doesn't disrupt your mental peace.

In this episode, Danika and Christina are joined by Coach Ron and we learn his background and story! Ron is a former police officer, competitior and now lifestyle coach on ProPhysique and in this episode, he shares his ideal clients that he enjoys working with, his experience and his personal athletic history. 

In this extra special episode, Paul and Evan bring Cory Hageman on for an interview. Cory is an IFBB bikini pro with a background in nursing and she is most commonly known for her openness and knowledge surrounding the ideas of PED useage amongst female athletes. In this episode, Cory provides her educated insight on PED useage with bikini athletes. 

In this chat, our podcast hosts start with Danika's idea of going to a lab for a VO2max testing. From there, Christina and Stephen bounce off some ideas about how that information might be helpful for her goal along with what they think may be effective or accessible ways of gathering similar info about training status and capability without the price tag or lab appointment.

Join our prep hosts in this episode to talk all about burnout. We hear this term frequently but what does it REALLY mean and how do you know if you are truly "burnt out" or not? Our hosts talk about burnout in prep, why it can happen, how to prevent it and what to do if it happens.

In this chat, our hosts discuss a common statement they here in consult calls: I'd like to look like I could compete at any time as a bodybuilder, but I don't want to live like one. Let's dive into the problems this can cause if not approached carefully, and how a version of this sentiment and the related lifestyle shifts can help you feel confident year round.

In this episode, our prep hosts dive into the topic of CHEATING in prep. From what causes one to cheat in prep to what to do if one cheats in prep, our hosts offer their insight (and share vulnerable stories from their own pasts) on this topic.

In this episode, our hosts chat about some of the current themes they are noticing in check ins with clietns that may be having a more difficult time finding progress, or who are struggling with sticking to the variations of their program. How do the coaches adapt their approach? How do they encourage their clients to get excited about next steps if things need to pivot?

In this episode, our prep hosts dive into some good prep related questions- the main topic at hand being "Where Should you be at before starting a contest prep?. Touching on a multitude of PREP related topics, this episode is filled with lots of good info, especially for those who are kicking off the competition season soon!

In this episode, Stephen, Danika and Priscilla dive into the topic of getting things done regardless of the barriers at hand. Making promises to yourself and keeping them, despite road bumps that may come up along the way, and learning to navigate times of chaos, is an important skill to adopt. Our hosts dive into their thoughts surrounding this, giving some practicle advise for clients of all backgrounds.

In this episode, our prep team dives into a more serious topic, talking on DANGEROUS protocols in prep. In a sport that can be extrreme by nature, our hosts shed some light on different variables that can potentially be harmful for athletes in the long term. Nutrition, training, PEDS and more, are discussed, in this episode.

In this episode, our lifestyle group chats about how to respond to illnesses and injuries that take you out of commission for a bit, but aren't catastrophic (flu, sprain, etc). How to respond? When to pull back? Can you do some activities that may help you feel better sooner?

In this episode, our prep team dives into some rather common questions pertaining to SHOW DAY! Things such as "what to expect backstage," "what stands out on stage," and "understanding call outs/classes," are discussed. Tune in to learn about some of the not so commonly discussed things pertaining to show day!

In this episode, the team chats about some of the common things they hear as reasons that someone can't stay consistent how how they recommend those clients overcome these hurdles.

In this special episode, Paul brings on Lawna Dunbar, who has been a client of his for a few years now. Lawna is a lifetime natural athlete and she obtained her pro card, under Paul, at the Ben Weider Classic. She recently qualified for her SECOND Olympia and will be prepping for that later this year. Paul and Lawna talk about competing naturally in the IFBB along with hitting on the importance of stage presence as well!

In this episode, Stephen and Paul break down some strategies for getting past tricky plateuas. They also discuss the essense of getting things moving forward in one's fat loss jourrney, and much more. Join us for a fun chat on all things pertaining to finding success in your fitness journey!

In this special episode, our prep hosts recap the recent ARNOLD EXPO and PRO SHOW that took place this past weekend, in Columbus, Ohio. They touch a bit on the amateur show, but mostly recap the bikini pro portion where 10 prestigious bikini athletes took the stage. Vania Auguste made history, taking this year's bikini title and our hosts breakdown each bikini athlete, discussing their observations and ultimately, what was rewarded by the judges.

In this fun episode, our prep team does a series of "this or that" questions asked by YOU guys. Our hosts run through a wide variety of "this or that" scenarios, while explaining their rationale behind each answer. Everything from cardio, training, prep approaches and more, are discussed!

In this episode, Christina and Danika discuss the art of being bored, and how to get better at it and see the excitement in the little things that we learn and develop when allowing ourselves to get "boring" with lifestyle choices, programming changes, food selections, etc! Do you have some habits others see as boring but that you know serve you well?

In this Q&A episode, Paul, Lexie and Evan answer a wide variety of questions asked by YOU guys. Some of the questions/topics that they dive into include: How to get into coaching competitors, what to do when weight loss stalls, and what supplements to take if you are a natural athlete wanting to optimize your supplemental potential. 

In this episode, Paul is joined by Kristel Williams, who discusses how she was able to successfully use her time during the ProPhysique Transformation Challenge to find a physique she's excited about AND win prize money! Her and Paul also deep dive into her plans and goals moving forward. 

In this episode, our prep team touches on some common misconceptions around things that are needed to be successful as a bodybuilder. Shedding light on things such as PEDS, diuretics, eliminating artificials, and MORE. Tune into this episode for some "myth busting" and some further enlightenment on variables that are not always necessary for success as a bodybuilder. 

Let's talk about intuitive eating, something we hear about from clients A LOT! Is it something that everyone should work towards? Is it as simple as honoring hunger signals? Is it ok to mentally track or just not use an app? Let's dive in to the nuances here!

In this episode, our prep team talks all about BOUNDARIES. Not just boundaries with those around you and in your personal life, but boundaries in coaching pertaining to communication with your coach and protocols.

Join Paul as he sits down with Julie Cook, who recently placed 3rd in the Fall into Fitness Transformation Challenge! Learn about her routines, her fitness and diet plans and how she found progress that has stuck around!

In this episode, our lifestyle team chats about some easy to implement action items to help kick off an increased focus on muscle building and maintaining a lean physique! From protein doses and sources to how much movement they'd recommend, join us to learn a bit more about how we'd help someone get on the right path towards their goals.

In this episode, the prep team discusses the first fit model show this past weekend in Los Angeles! They share their thoughts on what was presented and rewarded at this inaugural showing. They also dive into the Women's Workshop from this past weekend in which Lexie attended, along with noting a few other updates within the industry such as the new IFBB pro card rules.

In this special episode, Paul and Christina chat about the 90 day transformation challenge, starting Feb 10th. Each year, the transformation challenges get more and more popular amongst a wide variety of individuals and the results that some of these challengers get in only 90 days, is astonishing. If you are looking for a way to kickstart the year off with a bang, this is it!