The ProPhysique Code

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.

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.

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.

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!

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 their younger selves.

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.

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 ever struggled with the "what now?" feeling after a show, this one is for you.

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! 

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 stones within the NPC.

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.

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, and confidence to developing habits that carry over into your career, relationships, and personal growth.

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 factors we can't always see or measure may matter the most.

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.

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.

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, coaching insights, and honest conversations on one of the most misunderstood topics in the competition world.

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 sustainable path to success.

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. 

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!

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.

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. 

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!

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 provides a wealth of knowledge about the nervous system and how we can better show up for this incredible part of our selves. Be prepared to take some good notes with this one! 

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 navigate these conversations with their athletes, the factors they consider when making recommendations, and how to determine which division best suits an athlete's physique, goals, and long-term potential.

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.

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 personally feel we are behind and what we are doing to shift this mindset and use it as a tool for growth.  If you've ever questioned whether you're doing enough, achieving enough, or becoming enough, this episode is for you. You may be more on track than you think.

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.

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 affect you and why nutrition should be individualized, not one-size-fits-all. Replacing food fear with curiosity, education, awareness and intention. 

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 achieved, and the mindset shifts that often come along with it. This episode offers plenty of thought-provoking conversation and valuable insight.

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 understand the vision.  

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.

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! 

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 productive adjustments, they share their personal approaches to getting back on track and staying focused throughout the prep journey.

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.

*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] R6Vx5W_threadScrollVars scroll-mb-[calc(var(--scroll-root-safe-area-inset-bottom,0px)+var(--thread-response-height))] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]" dir="auto" data-turn-id= "request-WEB:d734a38a-30b7-4503-a774-80054b5317e0-0" data-turn-id-container= "request-WEB:d734a38a-30b7-4503-a774-80054b5317e0-0" data-testid= "conversation-turn-2" data-scroll-anchor="false" data-turn= "assistant"> 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.        

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.

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. 

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.

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 want by simply executing a path to your biggest goal?

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.

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.

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 prepping for a bodybuilding show.

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 growing up in a family where divorce and her mother's career as a caregiver influenced her views on gender roles. The conversation highlighted how gender roles are evolving, with both agreeing that while traditional norms still exist, people should feel empowered to create dynamics that work best for their specific situations.

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.

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 pertaining to types of foods, meal timing and more.

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 fears. The conversation explored the importance of cycle tracking, listening to one's body, and balancing nutrition with appropriate restraint rather than extreme restriction. 

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 

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. 

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 conversation highlighted how Anne Marie's mindset practices helped her navigate this challenging situation while continuing her business and preparing for the birth of her remaining child.

 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, is key.

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 share their life experiences with anxiety related to hormones and the importance of seeking support from others, creating a community around you and staying curious in each phase of life.