Shows / The ProPhysique Code
The ProPhysique Code
Welcome to the ProPhysique Code. Each week, the coaches at ProPhysique bring you a variety of information and topics inspired by their own experience within the fitness, nutrition, and online coaching industry. With each coach bringing their own unique perspective, we seek to provide valuable and thought provoking information in each episode.
Episodes
- The ProPhysique Code
Episode 213: Peak Week Strategies
In this episode, our prep hosts discuss the week leading up to a show AKA, Peak Week. Our hosts review a couple of anonymous peak week plans that were sent in…
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Episode 212: Male Fat Loss Over 50 with Matt Hurley
In this episode, Paul sits down with one of our finalists from the most recent Transformation Challenge and discusses his experience with fat loss as a busy…
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Episode 211: The 3 Week Out Freak Out: How to survive the last weeks of prep
In this episode, our prep team talks about the infamous "3 week out freakout" that a LOT of competitors (seasoned and new) experience right around that 3-4…
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Episode 210: Q&A: Carbs are unessential, protein hacks and no steps on rest days?
In this episode, our hosts go through a list of questions provided in the Transformation Challenge group and knock out as many answers as they can. Christina…
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Episode 209: Contest Prep Meal Plans to Watch out For
In this episode, Paul, Evan and Lexie discuss some important topics surrounding some potentially dangerous meal plans being given out to competitors. Our hosts…
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Episode 208: Transformation Challenge Winner Deidre Topps
In this episode, Paul sits down with the female winner of the 2024 New Year, New Start Transformation Challenge! Deidre breaks down her experience throughout…
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Episode 207: Q&A: Carb Cycling, Birth Control and Stand Out Athletes
In this episode, our coaches answer a wide variety of questions that were asked by YOU guys via Instagram. From some more "serious" questions to a few more…
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Episode 206: Hypertrophy, Conditioning, Strength: what should you focus on?
In this episode, the coaches discuss some of the different buzzwords that you might here surrounding program design and focus, such as hypertrophy, strength…
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Episode 205: How not to F**k up your post show experience
In this episode, Lexie, Evan and Stephen discuss the importance of the post show phase and how you can set yourself for success, after your last show of the…
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Episode 204: Transformation Challenge Winner Dan Devine
In this episode, we get to meet the most recent winner of the ProPhysique "New Year, New Start Transformation Challenge!" Dan saw incredible results over the…
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Episode 203: First Trimester Fitness with Daraja
In this episode, Christina and Danika sit down with soon to be Momma, Daraja, and discuss the changes that come with the beginning of pregnancy and how she has…
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Episode 202: The Cost of Competing and HOW to Save Money
In this episode, Lexie, Paul and Stephen break down the costs associated with prep and show day. Not only do they break down specific costs, but they discuss…
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Episode 201: Lessons Learned That Changed it All
In this podcast, Coaches Jess and Stephen discuss how they've developed their knowledge base as coaches and as students of their sport over the years, by…
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Episode 200: Is the Bikini Division Shrinking?
In this episode, our prep team discusses a hot topic, regarding the decline in bikini numbers at recent national shows. Paul, Evan and Lexie, break down some…
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Episode 199: Mindful Indulgences
In this episode, join our coaches as they go over strategies to help those that want to stay on track or not go off the rails for trips and vacations during…
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Episode 198: Defining the Bikini Criteria in Layman's Terms
In this episode, our prep team discusses the "bikini criteria" and WHAT the judges are explicity looking for on stage. Our hosts break down some common terms…
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Episode 197: How to Lose like a Winner
In this episode, our prep hosts briefly discuss a bit of the Pittsburgh Pro and the results from that before diving into the main topic of how to lose like a…
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Episode 196: TMI: What you need to worry about and what you don't
In this episode, our hosts dive into some of the more nuanced topics in the fitness industry, like deloads and refeeds, recent meta-analyses on them, what…
- The ProPhysique Code
Episode 195: 5 Mistakes to Avoid when Keeping Fat Off
In this episode, Tyler, Stephen and Jess dive into common mistakes made when it comes to keeping fat OFF post fat loss phase. It is one thing to lose bodyfat…
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Episode 194: Pittsburgh Pro Bikini Preview/Predictions
In this special episode, our prep hosts preview the Pittsburgh Pro Bikini lineup. The Pittsburgh Pro is notoriously a HUGE pro show and this year's list is no…
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Episode 193: Q&A: Low Fats, How to Support Someone in Prep & Training Tactics
In this Q&A episode with our prep team, Paul, Lexie and Evan discuss some more questions from YOU guys. Topics such as "how to support someone best when they…
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Episode 192: Empowered by the Lifestyle with Daraja
in this episode, hang out with Coaches Daraja, Christina and Jess as they chat about priortizing other areas of life outside of fat loss phases and contest…
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Episode 191: Q&A: Dealing with Negativity/Haters, OCB vs. NPC and Networking
In this episode, our prep team dives into some hot questions from YOU guys, after quickly recapping this past weekend's Wasatch Warrior Pro Bikini show. Topics…
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Episode 190: Breaking the Stigma of THC with Cured Nutrition Founder Joseph Sheehey
In this special episode, Paul interviews Joe Sheehey, the owner and founder of Cured Nutrition. Cured Nutrition is a rapidly growing "supplement" company…
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Episode 189: Prep Boundaries that you NEED to have
Our prep team is diving into a HOT topic: boundaries. And furthermore, boundaries during prep. Boundaries are extremely important for your mental sanity as a…
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Episode 188: Eat 100g of Protein Per Meal for Big Muscles?
Let's dive into a research paper! In this episode the coaches dive into recent research that asks "what if we had more than 25g of protein post workout, do we…
- The ProPhysique Code
Episode 187: Most Pivotal Lessons Learned as a Coach and Athlete
In this episode, the prep crew recaps this past weekend's PRO bikini shows before diving into the topic of "most pivotal lessons learned as a coach and…
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Episode 185: How to Prepare for your Show Day
In this episode, our hosts Paul, Lexie and Evan briefly recap Klash Championships in Orlando this past weekend before diving into the topic of "How to Prepare…
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Episode 184: Diet Breaks, Refeeds and Cheat Meals
Join us as Stephen, Tyler and Jess chat about the various strategies used to bump up intake from short periods of time like a one day refeed or untracked meal…
- The ProPhysique Code
Episode 183: Prep Q&A: Biggest Competitor Mistakes, Choosing a Show, Bodyfat % and MORE
Our hosts are back for another Q&A style episode! In this episode, Paul, Evan and Lexie share some answers to some of the questions that they each got from…
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Episode 182: Mini Cuts: Slash Calories for Faster Results?
In this episode, the coaches chat about their experiences with mini cuts, what the research says and how it all plays out in the real world! Mini Cuts are…
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Episode 181: The History of Female BodyBuilding and the Future of Bikini with Sandy Williamson
In this special episode, Paul and Lexie have head NPC/IFBB judge, Sandy Williamson, on for an exciting interview. Sandy shares a bit about her personal journey…
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Episode 180: Injuries, Rest Days and Complete Breaks: Time to Cut Calories?
In this episode, join our coaches as they chat about injuries, surgeries and other long term recoveries and how to navigate the change in plans. Maybe we can…
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Episode 179: FASTING, COLD PLUNGES, and MORE: Overrated OR Underrated Part 2
In this episode, Paul, Lexie and Evan are back for another overrated OR underrated episode. In this episode, our hosts touch on hot topics in the fitness space…
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Episode 178: Q&A Round 2: Alcohol, Friends and your Physique, are they related?
In this episode, the coaches break down more questions from our private transformation FB group. Join us as we discuss everything from fitting alcohol in…
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Episode 177: Arnold Recap & Defining the Bikini Standard
In this episode, our hosts do a brief recap of the Arnold 2024. Lexie, Evan, and Paul all had clients competing at the amateur show and Paul even had a…
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Episode 176: Q&A: Transformation Challenge, Fat Loss, Hormones and More
In this episode, Stephen and Christina dive into a collection of questions provided by our Transformation Challenge participants from our private FB group! We…
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Episode 175: Overrated or Underrated? Prep Edition
In this episode, our hosts briefly recap Command the Stage, ProPhysique's annual weekend seminar, before they dive into the Overrated or Underrated podcast…
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Episode 174: In Person Training Vs. Online Coaching, which is better?
In this episode, Coach Ben breaks down some of the big differences between working as an in person trainer and an online coach with Stephen and Jess. The…
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Episode 173: Q&A: Too Much Muscle, Waist-trainers in Prep, Artificial Sweeteners and More
In this Q&A episode, our hosts answer a wide variety of questions for YOU guys. Topics such as waist trainers, having TOO much muscle in bikini, best cardio…
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Episode 172: Fit Falls: Fitness Pitfalls and How to Overcome and Move Forward
In this episode, our hosts discuss some common fitness pitfalls that they see amongst their clients and on a general level. And furthermore, they discuss HOW…
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Episode 171: Drugs, Alcohol and other Vices that can hold you back in prep
In this episode, Paul, Lexie and Evan discuss some vices or furthermore, things that can negatively set you back in prep. Alcohol and drug usage, toxic…
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Episode 170: Supplement Basics with Doug Miller of Core Nutritionals
In this episode, Paul brings on Doug Miller, the founder and CEO of ProPhysique's trusted supplement sponsor, Core Nutritionals. Doug and Paul discuss some…
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Episode 169: Dangerous Prep Protocols
In this important episode, Paul, Lexie and Stephen come together to discuss a very important topic in the bodybuilding space: dangerous prep protocols. In an…
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Episode 168: Your First Bodybuilding Prep
In this episode, the coaches talk about some of the big considerations if you are interested in your first prep of many or if you simply want to do a bucket…
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Episode 167: Breaking Plateaus in Prep: Diet Breaks, Refeeds and Recovery Days
In this episode, Paul, Lexie and Evan discuss what to do when you hit a plateau in prep. They each give insight into what they look for and what they prescribe…
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Episode 166: Is 45 Too Late to Compete? with Wendy Massey
In this special episode, Paul interviews one of his long time clients, Wendy Massey. Wendy is a Bikini Pro and competes in the Masters Pro Bikini division…
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Episode 165: Is Cardio the King of Fat Loss?
In this episode, the coaches discuss how to successfully incorporate cardio into your routine for fat loss. There is a common misconception that more is…
- The ProPhysique Code
Episode 164: Q&A: Food Quality, Bikini Competitor Training and Education as a Coach
In this episode, Paul, Evan and Lexie briefly recap the NPC Women's Workshop, that Lexie attended, this past weekend in Orlando before diving into a Q&A…
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Episode 163: Ariana Brothers 2024 Competing Plans
In this special episode, Paul interviews his client Ariana Brothers. Ariana, who is already 2024 Olympia qualified, discusses her competing plans for 2024 and…
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Episode 162: Why do we like Flexible Dieting so much?
In this episode, our hosts discuss the concept of flexible dieting and why they love it, as coaches and athletes, SO much. Flexible dieting can get a bad wrap…
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Episode 161: Why Mental Health Goals Matter
In this episode, Paul, Danika and Evan discuss the importance of checking in with where we are mentally and what our headspace looks like to try and make sure…
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Episode 160: Best Natural Bodybuilder in the World: Brian Decosta
In this special episode, Paul interviews his long time client, Brian Decosta. Brian has had quite the season considering he most recently took the title of the…
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Episode 159: When the high wears off, Motivation and why it can mess you up
In this episode, our hosts discuss the importance of NOT being reliant on motivation when it comes to making long-term health/wellness goals. Motivation can be…
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Episode 158: Sweating the Small Stuff: Details in Prep that are Actually Important
In this episode, Lexie and Evan are joined by Stephen to talk about the somewhat "minor" details in prep that although minor, are actually very important…
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Episode 157: Investing in Yourself
In this episode, Christina, Jess and Tyler dive into some of the ways that you can invest in your goals, your health, and even your sanity (!) by laying the…
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Episode 156: The Quickest Ways to Ruin your Prep
In this episode, Paul, Lexie and Evan discuss some of the BIGGEST mistakes you can make in a contest prep. These mistakes range from specific protocol mistakes…
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Episode 155: Transformation Coaching Explained: Lifestyle Series
In this episode, Christina, Sarah and Nick outline and discuss the ProPhysique Transformation Challenge. This challenge has quickly gained traction and become…
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Episode 154: How to Turn Pro: National Show Circuit Broken Down: Prep Series
In this episode, Paul, Lexie and Matt discuss a full breakdown of the National Shows in the NPC. They discuss where and how you can obtain a pro card at each…