The ProPhysique Code

In this episode, our hosts break down the top 5 Bikini competitors at the Olympia, using visual aids/pictures to analyze each athlete's physique. They also dive into Tyler Manion's feedback from the Olympia and open up a thought provoking discussion on the growing success of the Fit Model division.

In this episode, join Christina, Danika, and Sarah as they dive into the challenges of maintaining balance in life and health. They discuss the concept of being "strong but struggling," the importance of setting healthy boundaries, and the value of celebrating maintenance over drastic changes. Tune in for an honest conversation about the messy middle, where balance is key, and learn how to navigate life's ups and downs with grace and humor.

Let's talk Olympia 2025... and more specifically, the controversy surrounding the bikini division. Our hosts offer their raw, real and honest thoughts regarding what was rewarded. Did the judges get it right? Or did they get it completely wrong? Enjoy this thought provoking and unfiltered episode!

This episode goes deep — and gets real. Christina and Danika unpack what therapy really looks like, especially when you're juggling kids, careers, and your own healing. They break down why emotional fluency matters, the messy magic of self-discovery, and how to stop handing your triggers to the next generation. You'll leave this one feeling seen, softened, and supported. 

In this episode, our hosts break down five common mistakes that can make the post-show experience especially challenging for competitors. Prep may be over, but the work doesn't stop—tune in to learn what to avoid right after stepping off stage.

In this episode, a continuation of last week's Q&A, our hosts answer more of your questions! Topics include everything from using birth control during prep, to knowing when to stop pushing food in the offseason, and how to maintain a healthy body composition year-round.

In this episode, we get to sit down with Paul and two of our finalists from the Summer Sculpt Transformation Challenge! Craig Dixon was our over 50 winner, and Tiffany was the honorable mention winner, and what they accomplished over the course of 60 days was nothing short of amazing! Tune in to learn more about their routines, how they were able to lean out while protecting their hard earned muscle and more. 

In this fun-filled listener Q&A, our hosts tackle your questions — covering everything from navigating the first week post-show, to genetic advantages in athletes, to practical tips like how competitors achieve that tight waistline on stage. Enjoy this episode and stay tuned for Part 2!

In this episode, Paul, Danika, and Priscilla unpack the term ‘healthy' as it relates to food choices. Together, they redefine what healthy truly means and explore the importance of balance and neutrality when it comes to eating.

In this lively, content-packed episode, our hosts share their Top 10 Bikini Olympia predictions and dive into the common trap of overcomplicating prep. With endless information at our fingertips, it's easy to make the process more difficult than it needs to be—often taking away from the enjoyment of it all. Our hosts break down how they help their athletes keep things simple, effective, and enjoyable.

In this episode, Priscila and Christina dive into the intricacies of balancing fitness goals with everyday life. From understanding the importance of sleep and rest days to navigating diet and exercise, they share personal stories and expert advice to help you achieve a healthier lifestyle. Tune in for practical tips and a dose of motivation!

The road to Olympia 2026 looks a little different this upcoming yearr! In this episode, our hosts break down the brand-new qualification system for 2026, what's changed, and what it means for athletes chasing the biggest stage in bodybuilding. Whether you're a competitor or a fan, here's everything you need to know about the new path to Olympia.

In this episode, Christina, Sarah and Danika dive into the often-overlooked topic of hormonal health post-competition. They discuss the challenges of regaining menstrual cycles after intense dieting and competition prep, the importance of managing stress and nutrition, and the journey towards achieving a balanced and healthy lifestyle. Tune in for insights on how to support your body through recovery and the significance of aligning your actions with your health goals.

Join our prep hosts as they recap this past weekend's national show in Pittsburgh. Lexie made her Fit Model debut and both her and Paul discuss her feedback AND what they noticed at this show in terms of what stood out and what was being rewarded. They chat all about bikini AND fit model, bringing listeners up to date with the critieria and what the judges are rewarding at the national level. 

Join Danika and Christina as they dive into the complexities of balancing parenting, fitness, and personal growth. In this episode, they share candid stories about the challenges and triumphs of maintaining routines amidst the chaos of family life. Discover how they navigate judgment, set boundaries, and embrace the spectrum of healthy living. Whether you're a parent, fitness enthusiast, or someone seeking balance, this conversation offers insights and inspiration for everyone. Tune in for a refreshing take on living authentically and thriving in the midst of it all.

In this episode, our prep team shares their first experiences as athletes and they break down simple tips along with common mistakes they often see first-time competitors make. You'll learn how to set up your season, choose the right shows, and approach your very first prep if you're new to the sport, in this informative and entetaining episode.  

In this episode, hosts Paul and Christina dive into the inspiring stories of the recent Transformation Challenge winners. Discover how participants from around the globe, including those with unique health challenges, achieved remarkable transformations in just 60 days. Paul and Christina also share insights into the rigorous three-step selection process, emphasizing the importance of visible change and personal growth. Tune in to learn about the winners' journeys, the impact of consistent movement, and how these transformations are more than just physical. Join us as we celebrate the winners and explore the power of dedication and community support in achieving life-changing results.

"In this episode, Paul, Evan, and Lexie unpack the ways poor coaching tactics can derail an athlete's progress; sometimes leaving lasting effects on both mental and physical well-being. They highlight the red flags to watch for and share how athletes can protect their potential by finding the right coaching approach to set them up for long-term success."

In this special episode, recorded LIVE from Ft. Lauderdale at Dr. Bret Contreras' legendary Glute Lab, Paul, Lexie, Evan, and Bret team up for an interactive Q&A. Listeners brought the questions, and together they dive into all things training, prep, and beyond in this dynamic and FUN live recording.

In this episode, Danika and Christina dive into the transformative power of routine and structure while discussing the NEW Mind Body Build Experience. Discover how establishing a routine can enhance your mindset, improve your wellness, and help you achieve long-term goals. Whether you're a busy parent or a fitness enthusiast, this episode offers valuable tips to help you align your daily habits with your aspirations.

Join our hosts as they navigate one of the most talked-about—and often misunderstood—topics in bodybuilding today: steroids and PEDs in the female arena. This episode isn't about judgment or shaming; in fact, our hosts recognize that, for some athletes, these substances may have a time and place. Instead, they'll explore the complex balance of risks versus rewards, share insights on making informed choices about enhancement, and offer a thoughtful, candid conversation you won't want to miss.

Join Christina, Danika, and Priscila as they dive into the art of balancing a busy lifestyle. From Priscilla's new running journey and coaching insights to the importance of flexibility and planning, this episode is packed with practical advice for anyone looking to juggle multiple commitments while staying active and healthy. Tune in for a conversation that blends personal stories with actionable tips!

Join our three prep hosts as they dive into five key factors that can derail a contest prep. While there's no such thing as the perfect time or perfect method to prep, there are critical variables that can—and should—be managed to set yourself up for a successful, sustainable prep. Whether you're a first-time competitor or a seasoned athlete, this episode sheds light on the common pitfalls to avoid and the mindset shifts needed to thrive on your journey to the stage.

In this episode, our hosts dive into the often-overlooked dangers of competitive bodybuilding. They discuss the normalization of extreme practices, the psychological and physical toll on athletes, and the importance of informed decision-making. They explore the industry's culture and the need for more open conversations about health risks. Tune in for a thought-provoking discussion that challenges the status quo.

In this episode, our prep hosts dive into some truth bombs surrounding prepping for a bodybuilding show. They cover some "hard pills to swallow" when it comes to navigating prep and oftentimes these topics are things that athletes need to hear, rather than want to hear. Enjoy this real, raw and informative chat with our hosts!

In this episode, we dive deep into the world of bodybuilding and the psychological dynamics that come with it. Stephen and Danika discuss the unique challenges of physique competitions, the importance of setting realistic expectations, and the impact of social media on personal goals. Whether you're a seasoned competitor or just starting out, this episode offers valuable insights into navigating the highs and lows of the bodybuilding journey. Tune in for an engaging conversation that challenges conventional wisdom and encourages thoughtful reflection on personal growth and ambition.

In this episode, our prep team dives into a topic that often sparks debate — the growing number of pro cards being awarded each year. We break down key stats and share our personal perspectives on the current direction of national-level shows and the amount of pro cards being handed out. Tune in for an insightful, thought-provoking conversation you won't want to miss!  

In this episode, our lifestyle team dives into the intricate dynamics of emotional eating and our relationships with food. Join them as they explore how past experiences shape eating habits, the emotional triggers that lead to mindless snacking, and the societal pressures that influence food choices. Our hosts share personal stories and practical strategies to help listeners develop a healthier, more mindful approach to eating. Tune in to discover how understanding your food relationship can lead to a more balanced and fulfilling life.

In this episode, our prep team recaps recent shows — including the Republic of Texas — and explores common trends emerging this season. We take a closer look at fit model versus bikini divisions, discussing the evolving standards and differences between them. Join our hosts as they share personal insights and observations from the stage so far this year.

In this episode, we dive into the world of fitness fads that we believe should be left in the past. Join Christina, Sarah, and Stephen as they discuss the myths and misconceptions that can do more harm than good in the fitness industry. From the unrealistic expectations set by social media to the misleading marketing of "miracle" supplements, we explore how these trends impact both mental and physical health. Tune in for an honest conversation about embracing sustainable fitness practices and focusing on personal growth over perfection.

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?