The ProPhysique Code
Each week, the coaches at ProPhysique share insights and topics drawn from their own experiences in the fitness, nutrition, and online coaching industry. With each coach offering a unique perspective, the podcast aims to provide valuable and thought-provoking information in every episode.
Episodes
Episode 449: Perfect Peaking for Women
In this episode, our hosts discuss what goes into having the PERFECT peak on stage, for female athletes. In Tyler Manion's recent Olympia recap, this was an important topic of discussion, therefore our hosts break it down and touch on all of the variables that make an athlete's peak successful.
Episode 448: Olympia Aftermath: Answering YOUR Questions & Comments
In this episode, our hosts respond to YOU guys and dive into some of the comments and conversations surrounding recent Olympia content. They also take time to answer listener questions about the Olympia and the sport, including: Is it possible to do well in Bikini at the Olympia as a natural athlete? Plus, they share their thoughts on some of the biggest questions and discussions coming out of thi
Episode 447: Is it hard OR are YOU making it hard?
In this episode, Danika and Fatima explore the mental and emotional aspects of prep, being on a fitness program, life challenges, and the importance of adaptability, perspective, and resilience. They share personal insights and practical tips for navigating life's unpredictability with grace and humor.
Episode 446: 2026 Olympia Recap: Biggest Surprises, Controversies & Takeaways
In this special episode, Paul, Lexie, and Evan break down the 2026 Olympia results in the Bikini and Fit Model divisions. Did the judges get it right? Hear what our hosts think about this year's results, the biggest surprises of the weekend, and what these outcomes could mean for the future of the sport.
Episode 445: How Bret Contreras Created the Glute Training Industry
In this special episode, Paul and Lexie sit down with Bret Contreras, in Las Vegas, for a special LIVE podcast interview. Lexie and Paul interview Bret (AKA: The Glute Guy) on the origins of glute training, how he created the glute niche and where he sees the industry headed.
Episode 444: The Truth About Dieting, Muscle & Fat Loss with Layne Norton
In this episode of the ProPhysique Podcast, we sit down with Layne Norton for an honest, unfiltered conversation about bodybuilding, nutrition, training, coaching, and the fitness industry. Layne shares his perspective on what actually matters when it comes to building muscle, losing fat, long-term progress, and separating science from the noise that dominates social media.
Episode 443: Our 2026 Olympia Predictions
In this episode, Paul, Evan and Lexie celebrate OLYMPIA week with a special episode discussing the changes this year at the 2026 Olympia along with their specfic predictions for Fit Model and Bikini.
Episode 442: Setting Standards for Yourself
In this episode Danika and Fatima discuss boundary setting in all domains. Fatima shares her journey through competition prep, the importance of setting personal standards, and how to navigate boundaries with family and others. In this episode, listeners will discover practical insights on self-trust, boundary setting, and maintaining structure in life.
Episode 441: Coaching Hot Takes
In this episode, Paul, Evan and Lexie briefly discuss North Americans and then dive right into some of their hot takes as coaches. Our hosts break down their individual hot takes pertaining to contest prep, coaching in general and the bodybuilding industry as a whole.
Episode 440: The Impact of Community
In this episode, Danika and Fatima are joined by Coach Adam to recap the recent ProPhysique FTX event and dive into the power of community, both near and far. They also discuss shifting away from an all-or-nothing mindset and learning how to set standards for yourself that are both effective and sustainable.
Episode 439: Bodybuilding in 2016 vs. 2026: How Has the Sport Changed?
In this episode, we're taking a look back at the last decade of bodybuilding and breaking down how the sport has evolved from 2016 to 2026. From contest prep, training and nutrition to judging standards, physique expectations, coaching, social media, PED culture, and the business of bodybuilding, we're discussing the biggest changes we've seen along the way.
Episode 438: How Much Do Genetics Matter in Bodybuilding?
In this episode, our hosts dive into a listener Q and A! Answering questions such as "how big of a role do genetics play in the sport of bodybuilding?" to "how much does meal timing matter?" and MORE. Our hosts dive into a wide variety of prep related questions in this special episode!
Episode 437: If We Knew Then What We Know Now
In this episode, our hosts look back at the things they used to do, believe, and obsess over as coaches and athletes and furthermore chat about how they would approach those same things very differently today. From contest prep and nutrition to training, mindset, and everything in between, Paul, Evan and Lexie share the lessons that they learned the hard way, and what they wish they could tell the
Episode 436: Managing personal energy and boundaries
In this episode, Danika and Fatima explore the idea of navigating difficult relationships, managing energy, and embracing authenticity. They share personal stories, practical advice, and insights on how communication and self-awareness can transform interactions.
Episode 435: The Hardest Part Might Come After the Show…Post Show Blues
What happens when the stage lights turn off and the adrenaline of prep is suddenly gone? In this episode, we're talking about the post-show blues, why the transition out of prep can be harder than anyone expects, and how to navigate that season mentally and physically. We're also breaking down the NEW NPC/IFBB Figure rules and what the changes could mean for competitors moving forward. If you've e
Episode 434: What Are You Willing to Let Go of to Become Who You Want to Be?
In this episode Danika and Fatima discuss how you don't always become a "better" version of yourself by adding more. Sometimes growth looks like grieving the old habits, old safety nets, and old identities that got you here. If you've been holding onto something just because it used to protect you- this is an episode for you!
Episode 433: Fine-Tuning, Not Overhauling: Understanding Fit Model Feedback
In this episode of ProPhysique Code, Lexie, Paul, and Evan break down pro Fit Model feedback, how to actually understand judges' feedback, and why small changes can make a BIG difference on stage. They also discuss their past weekend at the Tampa Pro and why enjoying the NPC level is SO important, as many competitors rush towards obtaining their pro card without truly enjoying their stepping stone
Episode 432: A Mindset Shift to the Olympia Stage with Lawna Dunbar
In this episode we introduce Coach Lawna Dunbar; the newest coach to the team and a former Bikini Olympian. In this episode, we talk about the mindset behind elite competition, getting on the prestigious Olympia stage twice, how to handle setbacks without losing momentum, and why keeping promises to yourself builds real confidence.
Episode 431: More Than a Competitor: How Bodybuilding Changes Your Life
In this episode, our hosts dive into what to do when your competition season is over and why the improvement season is one of the most important phases of your bodybuilding journey. Paul, Evan and Lexie discuss how to navigate post-show life with purpose. They also explore how bodybuilding can positively impact every area of your life, not just your physique. From building discipline, resilience,
Episode 430: What You Can't Measure May Matter Most
In this episode, we introduce Coach Adam and dive into his journey, from his early research studies and career pivots to the recent accomplishment of earning his PhD. We also explore the exciting research he's currently involved in and the insights it's uncovering. This conversation will leave you thinking differently about the power of the mind and how, when it comes to achieving our goals, the f
Episode 429: Hard Pills to Swallow
Contest prep isn't always glamorous, and sometimes the truth is hard to hear. In this episode, our hosts break down the tough realities of prep, sharing the hard pills to swallow that every competitor needs to understand. Expect honest conversations, practical advice, and the mindset shifts that separate successful athletes from everyone else.
Episode 428: The PURPOSE of your Nervous System- tapping into a powerhouse
In this episode, special guest, Natalie Gianoglio, joins Danika and Fatima to explore the intricacies of the nervous system, emotional regulation, and practical techniques for grounding and managing stress. They discuss how our past experiences shape our responses and share actionable tools to enhance emotional resilience.
Episode 427: How NOT to screw up your show day
In this episode, Paul, Evan, and Lexie break down the ins and outs of show day, including the biggest mistakes competitors make and how to avoid them. They discuss why the months of preparation leading up to stepping on stage matter far more than any last-minute show day protocol, and how to approach peak week and show day with confidence instead of stress. Tune in as they share practical advice,
Episode 426: The "Messy Middle" - where REAL progress happens
Is the "messy middle" actually where the magic happens? In this episode, Coach Sarah joins Fatima and Danika to discuss why lasting health and fitness rarely live in the extremes. They dive into breaking free from the all-or-nothing mindset, why balance can feel surprisingly uncomfortable, and how doing just enough to support your goals-while still fully living your life-is often the most sustaina
Episode 425: Masters Competitors: Everything You Need to Know
In this episode, our prep hosts are speaking to our MASTERS competitors!! In this special episode, Paul, Evan and Lexie break down all of the opportunities for Masters competitors to win a pro card, how it works AND how/if they coach their masters competitors differently. Topics such as recovery, training, nutrition, and MORE and how they apply to masters athletes specifically, are discussed.
Episode 424: An interview with a bodybuilding legend: Coach John Hansen
In today's episode, we get to learn all about Coach John Hansen. A very well respected bodybuilder, author, podcast host and a true example of the power of visualization. We discuss John's journey into bodybuilding and fitness, his many accomplishments as well as his epic interview opportunity with Arnold himself. This is one episode with many takeaways and inspiring moments to grab a hold of!
Episode 423: Lies Coaches Tell You About Contest Prep
In this episode, our prep coaches break down some of the biggest myths and misconceptions surrounding contest prep. From the belief that you are eating TOO little to evoke fat loss or that you are doing too much cardio (or too little), they separate fact from fiction and explain what it really takes to achieve a successful prep.
Episode 422: Fitness and Pregnancy with Coach Priscila
In the episode we get to chat with Coach Priscilla all about her pregnancy and how things have been going so far. She discusses with us what she has been experiencing personally, the shift in her fitness routine and how she is fueling her body since finding out she was pregnant. This is her first pregnancy and she also shares with us how she is preparing for the weeks ahead.
Episode 421: How Long Should You Stay in a Building Phase? | Q&A
In this Q&A-focused episode, our prep hosts answer your offseason questions, discussing everything from how long you should stay out of prep to make REAL and noticeable progress, handling FOMO when not in prep, setting expectations for a successful improvement season, and much more. Whether you are in your offseason or in prep, this episode is for you!
Episode 420: Your Nervous System and the Power of Breath
In this episode Fatima and Danika are joined by Natalie Gianoglio, an Emotional Reguation Practitioner, Specialist Wellness Counselor and creator of The Anchored Self Method. Throughout this episode you will learn practical tools that will help you regulate and anchor your emotional self, draw better awareness to your emotions and learn ways YOU can personally express them productively. Natalie pr
Episode 419: Making the Switch: Bikini to Fit Model
In this episode, our prep coaches dive into a topic they've been discussing frequently with athletes: how to know when it's the right time to make the switch from Bikini to Fit Model. As the Bikini division has evolved significantly over the past five years, many athletes who may have once been ideal Bikini competitors now align more closely with the Fit Model criteria. The coaches share how they
Episode 418: You Screwed Up Your Reverse...Now What?
In this honest and impactful episode, our coaches discuss what happens when an athlete feels like they've "ruined" their post-show reverse diet. They dive into strategies they use with athletes, how to navigate setbacks, and practical ways to regain momentum when the reverse diet doesn't go according to plan.
Episode 417: The Pandemic No One Talks About: Feeling Behind
Have you ever felt like everyone else is moving ahead while you're somehow falling behind? In this honest conversation, Fatima and Danika unpack the growing epidemic of feeling behind. We explore where these feelings may come from, the role comparison, social media, and societal expectations play, and how we can begin to challenge the timelines we've been taught to follow. We share where we person
Episode 416: Stop Doing THIS in Peak Week!
In this informative episode, our hosts dive into one of the most important topics in bodybuilding: Peak Week. Paul, Evan, and Lexie break down potentially dangerous peaking protocols to avoid, while exploring the science behind key variables like water, sodium, and carbohydrates. They discuss how these factors can be strategically used to enhance physique presentation leading into show day.
Episode 415: In Defense of Carbs
This is an all about CARBS episode! Carbs have been unfairly labeled as the bad guy for years, but in this episode, we're breaking down the myths, exploring where our beliefs about carbohydrates come from, and discussing why they play an important role in fueling our bodies. Rather than fearing carbs or following nutrition trends, we'll talk about creating awareness around how carbohydrates affec
Episode 414: Is a Pro Card Worth it?
In this episode, our hosts dive into what it truly means to earn a pro card and whether the pursuit of the title is really worth it. Evan, an IFBB Pro, shares his firsthand perspective as an athlete, while Paul and Lexie offer their observations from working closely with competitors throughout the journey. Together, they discuss the realities of chasing the dream, what can happen once the goal is
Episode 413: The Healthy Side of Obsession
What if being "obsessed" isn't actually a bad thing all the time? In this episode, Coach Fatima and Cooach Danika challenge the negative reputation around obsession and discuss how positive obsession can create discipline, consistency, confidence, and long-term success. From fitness goals to mindset work, we explore how deeply committing to yourself can sometimes look extreme to people who don't
Episode 412: What to Expect on Show Day: A Full Run Down
In this episode, our hosts do a brief recap of their weekend in Pittsburgh for the Pittsburgh Natural Pro Qualifer and Pro show. Then, they dive into the main topic walking listeners through a typical show weekend, discussing everything from the day prior to show through actual show day.
Episode 411: The Man, The Legend and His Story
In this episode Danika and Fatima sit down with the man himself, Paul Revelia. They dive into his roots, where he started, what drives him and what keeps his passion alive. This conversation has laughs, some tears and a lot of inspiration - a must listen!
Episode 410: You are Behind in Prep, Now What?
In this episode, our prep hosts dive into one of the most common challenges athletes face during contest prep: feeling like they're falling behind. Nearly every competitor reaches a point where doubt, comparison, or frustration starts to creep in, and in this conversation, our hosts break down how they navigate those moments both mentally and strategically. From managing expectations to making pro
Episode 409: "Skinny is back"… but at what cost?
In this episode of the Pro Physique Lifestyle Podcast, Coach Priscilla and Fatima unpack SkinnyTok, GLP-1 culture, social media pressure, and the difference between being skinny vs being healthy. This isn't about judging anyone's journey. It's about having honest conversations, promoting education, and helping people become the strongest, healthiest version of themselves, physically AND mentally.
Episode 408: Glutes, Growth & Goodbyes: Competition Prep Q&A
This week's Prep Centered episode covers a wide range of topics as our hosts dive into an engaging Q&A session! Paul, Evan, and Lexie answer questions submitted through Instagram, discussing everything from knowing when it's time to step away from competing, to leaning down the glutes without sacrificing size elsewhere, along with several important post-show topics and insights.
Episode 407: The Gap Between First and the Rest
This week's episode features our prep hosts, Paul, Lexie, and Evan, as they break down what truly separates first place from the rest on show day. Drawing from their firsthand experience at the GRL PWR Pro Fit Model competition, they share key takeaways from the event along with important insights based on recent judging feedback.
Episode 406: The Importance of Continued Growth & Learning in Fitness and Health
In this week's episode Danika and Fatima are joined by Coach Priscilla. Coach Priscilla is a huge advocate of education and always learning! We explore her educational experiences and what she has learned throughout her studies be it does more muscle = improved strength, GLP-1s, the value of Diet Breaks and Nutrition over the course of life.
Episode 405: The Evolution of the Pro Stage: Bikini and Fit Model
In this week's episode, our prep hosts break down the recent Wasatch Warrior show, where both Pro Bikini and the debut of the Pro Fit Model division took center stage. Paul, Evan, and Lexie dive into the key differences between the two divisions and explore how the Bikini category has evolved over the years.
Episode 404: Brains, Beauty and being the BOSS of your life
In this week's episode Danika and Fatima are joined by Maria Vegas. Maria is the behind the scenes IT wizard for ProPhysique, Chemical Engineer, IFBB Bikini Pro and true inspiration & motivation for so many. During this conversation the ladies chat and learn about the concept of 10x. What are some basic life changing tools that can be used for youth + longevity and how can you create the life you
Episode 403: Are you lean enough for stage?
In this week's episode, our prep hosts dive into the importance of staying in your own lane and keeping unsolicited advice at bay, while in prep. They touch on others' opinions in prep and how they can oftentimes hinder a competitor's confidence within themselves. And lastly, they discuss what it means to TRULY be stage lean and how most people don't understand what this fully looks like.
Episode 402: Strength Through Fitness and Chiropractic with Dr. Brett Kahn
In this episode, Danika and Fatima introduce Coach Brett, aka Dr. Brett Kahn. They discuss his journey with fitness, discovering a life changing diagnosis, obtaining his pro card and building his own chiropractic practice. Brett is a man of great depth, making him a GREAT coach and asset on this team.
Episode 401: From Lifestyle to Stage: Are You Actually Ready to Prep
In this week's episode, our prep hosts dive into questions surrounding sleep and why it's so vital for athletes and why it's often one of the most overlooked factors in a successful prep. They also break down how to determine if a lifestyle client is truly ready to transition into prep, highlighting the physical, mental, and lifestyle markers that matter most when an athlete is considering preppin
Episode 400: Beyond Traditional: Creating Your Own Roles in Life
In this week's episode, Danika and Fatima discussed gender roles in society, sharing personal experiences about how traditional gender expectations have evolved in their own lives. Fatima reflected on growing up in an Islamic household where traditional gender roles were prominent, but noted how her single mother raised three daughters to be independently capable. Danika shared her experience of g
Episode 399: Science vs. Social Media: Glute Training with Bret Contreras
In this special LIVE podcast episode, our hosts sit down with "the Glute Guy," Bret Contreras. Known for inventing the barbell hip thrust and being one of the most influential figures in glute training, Bret dives into an unfiltered conversation covering social media culture, glute training mechanics, and more—sharing his honest insights along the way.
Episode 398: New NPC NOVICE Rules + Breaking Down Prep Nutrition
In this week's episode, our prep hosts first dive into the NEW rules pertaining to the novice division, in the NPC. They share their thoughts and intitial reactions along with the logic behind the NPC's new decision and definition of what makes an athlete a "novice." Then, they dive into best nutrition practices in PREP, sharing some best practices that they implement with their own athletes perta
Episode 397: A BREAK and PAUSE in all the right places to attain better health
In this week's episode featuring Danika, Fatima, and Coach Delaney, the ladies discuss Delaney's personal journey with hypothalamic amenorrhea and her transition to coaching at Pro Physique. Delaney shares how she recovered her menstrual cycle after 2.5 years of loss by going "all-in" on her recovery process, including stopping exercise for Lent and trusting the process despite initial weight gain
Episode 396: Shit They Don't Tell You About Metabolic Adaptation
In this episode, our hosts are diving into the idea of metabolic adaptation and what is REALLY means. They discuss how and where you burn calories and how this can shift as an athlete navigates in and out of a dieting phase. They also discuss some of the myths out there pertaining to one's metabolism, backing things up with logic based factual data
Episode 395: What Metabolic Adaptation REALLY Means
In this SPECIAL live podcast episode, our hosts interview Alan Aragon. Alan is the pioneer of evidence based nutrition and in this episode, he shares his wisdom and knowledge on an array of topics pertaining to metabolic adaptation, nutrition fundamentals for athletes, and more.
Episode 394: Grief & Gratitude: Navigating Pregnancy After Loss
In this episode of the Lifestyle Podcast at Pro Physique, Danika and Anne Marie discussed Anne Marie's recent experience with a high-risk pregnancy involving identical twins. Anne Marie shares her emotional journey of making the difficult decision to undergo selective reduction to save her healthier twin, while processing the grief of losing one child while carrying another to term. The conversati
Episode 393: Stop Trying to HACK your Prep
In this episode, Paul, Lexie, and Evan dive into the nuance behind "prep hacks," and why chasing shortcuts or trying to make prep easier can actually make the process more difficult in the long run. Contest prep isn't meant to be easy, it's meant to challenge you, refine you, and require your full effort. Instead of looking for ways around the work, sometimes, leaning into and embracing the HARD,
Episode 392: Creating your life with knowing more
In this episode we introduce Coach Fran! She gives insight into how she became who she is today while discussing the importance of continuous learning about life changes and personal development beyond formal education. This discussion covers a felt need for ongoing education about topics like finances, relationships, and health, comparing it to the structured learning in schools. And the ladies
Episode 391: Bodybuilding is BACK!
In this exciting episode, Paul and Lexie break down their trip from the Arnold, sharing their takeaways, observations, and overall thoughts on the event itself. Then, our coaches dive into the excitement surround the upcoming season of bodybuilding events. Bodybuilding is BACK and the season is just getting started!
Episode 390: A Conversation with "Peri" : When Hormones Come to Play
In this episode, Danika and Fatima sit down for an honest and deeply personal conversation about the hormonal shifts women experience during perimenopause. Through sharing their own experiences, symptoms, and challenges, they explore how confusing and isolating this stage of life can feel when answers are hard to find and symptoms are often dismissed. From physical symptoms to cognitive changes
Episode 389: Is Fit Model Bad for Bodybuilding?
In this episode, our hosts, Evan, Lexie and Paul briefly discuss the outcome from the first ever PRO fit model show in Japan. They also address some "hate" comments pertaining to fit model on recent posts. Is this division a "joke?" Is this division "bad for the sport of bodybuilding?" See what our hosts have to say about some of these rather controversial comments circulating the internet right n
Episode 388: The Hardest Part of Contest Prep
In this episode, our hosts dive into some of the hardest challenges in contest prep. From the physical struggles to the MENTAL hardships, Paul, Evan and Lexie breakdown some of their own personal prep struggles, along with diving into some common struggles that they see amongst their own clients. Thank you to our Podcast Sponsor, ACBikinis, for sponsoring today's podcast episode. Grab a FREE gift
Episode 387: From Anxious to Anchored
Today, our hosts, Danika and Fatima, chat about unsettling feelings that come sometimes without warning. They share their own experiences and what tools can be applied during moments where we feel emotions begin to dictate our every action. They also breakdown what anxiety actually is, how to recognize early signs your body and mind give you and WHY these feelings are not something to avoid or fea
Episode 386: The Fit Model Shift: Listener Q&A
In this episode, we're answering your questions in a fun listener Q&A! A lot of them revolve around the upcoming Fit Model Pro shows, where we see the division heading, how it could impact Bikini, and our thoughts on former Bikini pros transitioning to Fit Model. It's a packed episode you won't want to miss!
Episode 385: Ego Death and Leaning in to Uncertainty
In this episode, Coach Danika and Coach Fatima discuss Fatima's career transition from corporate work to becoming an online coach, including self-doubt and challenges she was able to overcome along the way and her WHY behind the big change. Fatima shares her personal experience with perimenopause and how she was able to advocate for herself to create harmony in her hormones now. They also dive int
Episode 384: Top 5 BodyBuilding Prep Myths: Fact or Fiction?
In this episode, Paul, Evan, and Lexie sit down to break down some of the most common PREP myths people assume about the sport of bodybuilding. Are these beliefs actually valid... or completely bogus? The hosts tackle each myth head-on, sharing their personal insights and unfiltered opinions along the way. Today's Podcast is sponsored by ACBikinis! Click the link below to receive a FREE gift from
Episode 383: How to Thrive in Fitness With a Supportive Partner
In this episode, Danika sits down with ProPhysique coaches Matt and Fatima — a powerhouse duo based in South Africa. They share how having a supportive partner can elevate your fitness journey, while also opening up about their own personal transformations. The conversation highlights the delicate balance between accountability and empathy when coaching clients, and why both are essential for long
Episode 382: Shit They Don't Tell You About CARDIO
Join our prep hosts as they break down sh*it they don't tell you about CARDIO! Dispelling some common misconceptions when it comes to cardio, they touch on HIIT vs LISS cardio, cardio specifically for fat loss, different cardio modalities and MORE.
Episode 381: Staying Grounded Through Growth and BIG Changes- Kara Corey on Fitness, Change, and Life at 40
Kara Corey joins Danika for an honest conversation about evolving through life's biggest transitions, taking risks and chances that shift the trajectory of your life and staying grounded and authentic in the public eye. They talk fitness at 40, redefining success, career changes and what it really takes to build a life you feel proud of- inside and out. This episode is full of perspective, inspira
Episode 380: Do Age & Dieting History Ruin Your Physique Potential on Stage?
In this episode, our hosts break down common perceived "setbacks" that often stop people from pursuing the stage. A major focus is on age and dieting history, and why these factors don't have to be dealbreakers. They discuss how to set yourself up for success without running yourself into the ground through extreme or repeated dieting phases, and how to take a proactive approach for long-term prog
Episode 379: The Anchor Habit: Why Training Stabilizes Everything
Paul, Danika, and Ron dive into Ron's journey as a retired police detective and new coach, and how the gym has remained a consistent anchor for him over the years. The conversation expands into how training goes beyond the physical, often becoming a key outlet for mental clarity and stability when life feels overwhelming.
Episode 378: Mythbusters: Pro Cards, Hip Thrusts, the Bro Diet and MORE!
In this fun episode, our prep hosts talk candidly about some common myths in the space of bodybuilding. From dispelling myths such as "you can only eat chicken and rice to be successful in prep" to "hip thrusting makes your waist blocky," our hosts keep it real and give you their honest and educated insight on some prevelent myths out there!
Episode 377: Bonus Episode: From Bikini Olympian to Fit Model Pro
Join Paul for a special bonus episode where he sits down to talk with former Bikini Olympian, Lawna Dunbar on the recent announcement of her switch to Fit Model in 2026! Paul and Lawna discuss what prompted this decision along with all of the changes that they are implementing, with her training and diet, going into her Fit Model debut.
Episode 376: Keeping to constants through life's curveballs
In this episode, Danika is joined by AnnMarie Lawrence to discuss life's adventures, curveballs and unforeseen events that tend to throw us off course. They dicuss how to keep to your constants, set your ground work, your ceiling versus floor expectations and the value of both. AnnMarie also shares her BIG (and super exciting) news along with how she is mentally and physically preparing herself du
Episode 375: Raw Prep Q&A: Awkward Check-Ins & Lower Body Fixes
Join our prep hosts, Paul, Evan and Lexie, as they dive into a fun and informative Q&A. From sharing their funniest check in moments, to addressing lower body fixes such as how to downsize the quads while building the glutes, our hosts touch on a variety of information centered around prep and competitors.
Shit They Don't Tell You About Fat Loss
Join Paul, Lexie, and Evan as they pull back the curtain on the realities of fat loss and prep that rarely get talked about. The hosts break down common misconceptions around losing body fat and dive into topics that are often left out of the conversation.
Episode 373: New Year Shenanigans
In this episode, Danika and Paul share their personal intentions and goals for the new year ahead, break down the most common New Year goals they hear as coaches, and discuss the tools, mindset shifts, and systems that actually help you set meaningful goals and stay consistent in working toward them.
Episode 372: Ins, Outs & In-Betweens: Our 2025 Recap
In this episode, our hosts reflect on some of their favorite core memories from 2025 — from standout shows to unforgettable moments and everything in between. They also break down the year's ins, outs, and in-betweens, sharing what they noticed, what stuck, and what they're carrying with them into the new year.
Episode 371: Building the Blueprint: How to Set Smart Goals for 2026
If you're thinking about competing in 2026, this episode is your starting point. We break down common goal-setting mistakes, realistic timelines, and how to approach prep goals like a mature, serious athlete. From choosing the right season to understanding what actually needs to be built before prep begins, this conversation helps you move from vague ambition to a clear, executable plan.
Episode 370: The Shift: From Lifestyle to Prep Client
In this episode, Paul, Danika, and Stephanie sit down to discuss the evolution of a lifestyle client transitioning into a prep client. They break down what truly changes when an athlete makes this shift — physically, mentally, and emotionally. From readiness and expectations to the increased demands of prep, the hosts share real coaching insight on how (and when) a lifestyle client is actually pre
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