Ever planned peak week to the minute, only to hit a three-hour tan line or a makeup team running on fumes? We unpack the real anatomy of a great bodybuilding show—what helps athletes shine, what tanks a physique, and how top promoters keep hundreds of competitors calm, fed, and stage-ready without wasting a second.

From our combined roles as athletes, pros, coaches, promoters, judges, expediters, and even MCs, we map the blueprint for an elite athlete experience. We get specific about where we think shows fall apart—first-come-first-served tanning, chaotic check-ins, costume-heavy routines that bloat schedules, and federations that charge drug testing fees but rarely test. Then we highlight what works: tight stage walks, clean bios, reliable tanning and makeup teams trained for stage lighting, proactive email communication, and true chain-of-custody drug testing that protects a natural field.

We also name the promoters who consistently deliver.. but you have to listen to find out who made our list! As shows grow, the best organizers adapt—splitting into two-day formats, turning photos and feedback fast, and even sending post-event feedback surveys to keep improving. Along the way, we give love to the expediters who hustle backstage to help keep the whole machine moving.

If you care about integrity, timing, and athlete-first design, this one’s for you. Hit play to learn what to look for when picking your next show, how to advocate for yourself with vendors, and which events truly respect your prep. If you enjoyed this conversation, subscribe, share with a teammate, and leave a quick review—what’s the one change you want every promoter to make next season?

Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touch!

Team CSFP

IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

To reach out to Tina @ Center Stage Athletics

www.centerstagethleticscoaching.com

info@centerstageathleticscoaching.com

To reach out to Ginny @ Thrive NutriFit

www.thrivenutrifit.com

IG & FB: @ginnygrivas

Post show your hormones want a snack and a nap.... listen in to hear why!

The day after the stage is where the real work begins. We open up about reverse dieting’s unglamorous middle—where hunger howls, hormones recalibrate, and your identity feels like it’s slipping—and map out a clear path from brittle discipline to durable strength. If you’ve ever wondered why coming off a cut feels harder than the cut itself, this conversation puts language, strategy, and compassion to the chaos.

We start with physiology in plain English: very low body fat distorts appetite, sleep, mood, and sex hormones. A short recovery bump in calories helps turn the lights back on; a deliberate reverse rebuilds training, libido, and sanity. For women in their 40s and 50s, we connect the dots between adipose tissue, estrogen, and thyroid function—and explain why “staying stage lean” is a health debt, not a badge of honor. Then we tackle timing traps: fall shows collide with shorter days, seasonal affective symptoms, and the holiday buffet line. We share scripts for setting boundaries, a realistic social plan, and why familiar meals beat hyper-palatable snacks when cravings spike.

From there, we shift the target. Bodybuilding isn’t bodyholding; progress after a show lives in the gym log, not the mirror. We lay out a performance-first mindset—chasing PRs, scheduling a powerlifting cycle or new athletic goal—and a daily checklist that actually works on low-motivation days: sunlight, a simple walk, hygiene, one errand, early sleep. We also cover lab work (thyroid, sex hormones), realistic hormone recovery timelines, and the support network that keeps you steady: coach, clinician, partner, and community.

If you’re navigating post-show blues, midlife hormone shifts, or the holiday headwind after a long prep, this episode is your playbook to reverse, recover, and rebuild—without losing your joy. Subscribe, share with a teammate who needs this, and leave a review telling us your best post-show ritual.

Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touch!

Team CSFP

IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

To reach out to Tina @ Center Stage Athletics

www.centerstagethleticscoaching.com

info@centerstageathleticscoaching.com

To reach out to Ginny @ Thrive NutriFit

www.thrivenutrifit.com

IG & FB: @ginnygrivas

What if discipline felt like care, not punishment? That’s the heartbeat of this conversation as we welcome Ginny to our CSFP coaching team and unpack how a 50‑something athlete built her best natural bodybuilding season without burning down her life. We get honest about the years it took, the injuries that forced smarter choices, and the mindset shifts that turned “more is better” into “better is better.”

We dig into the foundations that most people skip: quality sleep, real stress management, hydration, and whole‑food nutrition. You’ll hear why ditching “Franken foods” for simple staples improves digestion, mood, and training quality—and how to plan like a pro so decision fatigue doesn’t send you face‑first into a bag of chips. Ginny shares her micro‑planning playbook: splitting meals, timing carbs and fats around workouts, drinking enough water, and building sweet, salty, and crunchy options that still match your macros. Travel, family emergencies, work chaos—this system holds up in real life because it’s built for real life.

We also rewrite the language around food and setbacks. You didn’t “fall off the wagon”; you had a meal. Remove guilt, keep the joy, and move on. For women especially, female‑centered coaching matters. We talk hormones, recovery, mental load, and why bro‑style protocols often leave women worse off. If you want stage‑worthy results—or simply a stronger, saner routine—start with the basics and master them relentlessly. That’s how you build a physique you’re proud of and a life you actually like living.

If this resonates, tap follow, share with a friend who needs sustainable motivation, and leave a review with the one habit you’ll fix first.

Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touch!

Team CSFP

IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

To reach out to Tina @ Center Stage Athletics

www.centerstagethleticscoaching.com

info@centerstageathleticscoaching.com

To reach out to Ginny @ Thrive NutriFit

www.thrivenutrifit.com

IG & FB: @ginnygrivas

SPECIAL PODCAST RELEASE ALERT!!!

𝑪𝒐𝒂𝒄𝒉𝒊𝒏𝒈 & 𝑪𝒐𝒄𝒌𝒕𝒂𝒊𝒍𝒔 𝑷𝒐𝒅𝒄𝒂𝒔𝒕 𝑰𝒏𝒕𝒓𝒐𝒅𝒖𝒄𝒆𝒔 𝒂 𝒗𝒆𝒓𝒚 𝒔𝒑𝒆𝒄𝒊𝒂𝒍 𝒆𝒑𝒊𝒔𝒐𝒅𝒆 𝑪𝒆𝒍𝒆𝒃𝒓𝒂𝒕𝒊𝒏𝒈 𝑾𝒐𝒎𝒆𝒏'𝒔 𝑯𝒊𝒔𝒕𝒐𝒓𝒚 𝑴𝒐𝒏𝒕𝒉

Way before anyone knew them as Coach Q (Qawnana) and Coach [Mama] T (Tina), these two female OG vets of the sport stepped onto the same bodybuilding stage in October 2005 at the OCB Charm City Classic. At that time neither could have imagined how their parallel journeys would intertwine over the next two decades. Their reunion on this special episode marks 20 years of friendship forged through the transformative crucible of natural bodybuilding - a relationship that has endured despite the massive evolution of the sport around them.

This raw, unfiltered conversation takes us back to the early days of figure competitions, before Instagram, YouTube tutorials, or even widespread coaching existed. The women share how they navigated their competitive careers using only OCB message boards and face-to-face workshops, trading diet tips and posing advice in a community that genuinely supported one another's growth.

Beyond nostalgic reminiscing, they courageously dissect bodybuilding's profound impact on their lives - from the physical toll (surgeries, injuries, and in Q's case, multiple cancer diagnoses) to the emotional and family sacrifices that competitive preparation demanded. Their candid assessment of how the sport has changed through social media reveals why both now find themselves disillusioned with many aspects of modern bodybuilding culture.

Yet their story isn't one of regret. Through vulnerable sharing about depression, identity crises, and family struggles, a powerful narrative emerges about resilience, personal growth, and finding purpose beyond the stage. As both women transition into new chapters - Q retiring from coaching to pursue behavioral science, Tina continuing in the sport while shifting some focus focus to equine-assisted coaching - they reflect on what truly matters after the spotlights fade and the trophies gather dust.

What makes this conversation exceptional is how it transcends bodybuilding to explore universal themes of friendship, purpose, and legacy. Whether you're a fitness enthusiast or simply someone navigating life's transitions, their wisdom about what endures when external validation falls away will resonate deeply.

Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touch!

Team CSFP

IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

To reach out to Tina @ Center Stage Athletics

www.centerstagethleticscoaching.com
info@centerstageathleticscoaching.com

To reach out to Ginny @ Thrive NutriFit

www.thrivenutrifit.com

IG & FB: @ginnygrivas

Join Tina and co-host, Dat Cao as they unravel the tangled web of the evolution of metabolism, weight loss, and the delicate balance of calories in versus out and how just exercising more doesn't result in weight loss. We dismantle common misconceptions as we discuss our thoughts on the research and book, Burn, by Herman Pontzer, PhD.

We'll chat about the surprising truths behind most gym-goers' and exercise enthusiasts transformations (or lack thereof), the psychological tug-of-war over hunger and food choices, and why nutrient-dense choices can be a game-changer for managing weight.
Of course, we don't shy away from discussing how stress, sleep, and metabolic diseases are crucial pieces of the metabolic and overall health puzzle that all too often go overlooked in the constant pursuit of aesthetic goals and weight loss.

We discuss how ALL diets work but why it's so hard to maintain, as we venture through the evolution of human metabolism, the battles of obesity, and strategies to stave off those pesky food cravings—even when the dessert tray seems to have your name on it. Oreos? Who can eat just one anyway?

Lastly, we examine why tracking both calorie quantity and quality isn't just about performance—it's about survival in the fittest sense. Tune in for an enlightening dose of fitness and nutrition that may just revolutionize your approach to health, vitality and longevity.

Check out Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy by Herman Pontzer, PhD and let us know your thoughts on our discussion.

Get in touch with Dat:
Dat Cao, PT, DPT, Certified Orthopedic SpecialistNative Physical Therapy
www.nativept.com

Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touch!

Team CSFP

IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

To reach out to Tina @ Center Stage Athletics

www.centerstagethleticscoaching.com

info@centerstageathleticscoaching.com

To reach out to Ginny @ Thrive NutriFit

www.thrivenutrifit.com

IG & FB: @ginnygrivas

Ever felt like you've been hit with a wave of emptiness after stepping off stage, finishing a race or reaching some other milestone? You're not alone. Tina and Kara, as we unpack the emotional aftermath of some of life's big achievements. This episode isn't just about athletic pursuits; it's about the interplay between our personal lives, professional worlds, and the physical trials we endure.

Life after stepping on stage or crossing the finish line can be more daunting than the pursuit of and the event itself. Athletes and non-athletes alike can relate to the post-goal blues and the quest for identity beyond our accomplishments. Kara and I explore the challenges of post-competition transition, from the physiological to the psychological, and offer compassionate strategies for self-care and maintaining mental health. We get real about the pressure of social media on body image and self-perception, advocating for authenticity and a measured approach to sharing our journeys online. Listen in for a heartfelt discussion on navigating life's highs and lows with grace.

Wrapping up, we dive into the value of a trusted coach through life's hurdles. Whether it's sports, career, or personal growth, having guidance can illuminate your path to recovery and resilience. We emphasize that while it's natural to encounter tough times, reaching out for help is a sign of strength, not weakness. So settle in with us for an episode filled with humor, vulnerability, and the unfiltered wisdom that comes from experience. You might just find the camaraderie and support you didn't know you needed.

Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touch!

Team CSFP

IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

To reach out to Tina @ Center Stage Athletics

www.centerstagethleticscoaching.com

info@centerstageathleticscoaching.com

To reach out to Ginny @ Thrive NutriFit

www.thrivenutrifit.com

IG & FB: @ginnygrivas

Ever felt like you're oscillating between the rigidity of competition fitness and the lure of off-season indulgence? You're not alone. Join me us a journey to find that elusive sweet spot—a sustainable balance that melds discipline with pleasure, creating a lifestyle that sticks. Together with our guest Erin, we exchange tales and strategies on structuring a life that doesn't collapse once the trophies are on the shelf. We tackle morning and evening routines with equal fervor, dissecting how these bookends to our day can be the secret sauce to ongoing personal triumphs.

Mornings can be more than just a mad dash to the coffee pot. We peel back the curtain on our own dawn rituals, from the splash of lemon water to the purring companionship of cats, which collectively serve as a launchpad for a day steeped in success. It's about more than just copying someone else's habits—it's finding what resonates with your rhythm. We explore the transformative power of habit stacking and setting intentions, ensuring you're armoring yourself with a mental toolkit to face whatever the day might hurl your way.

But what of evenings, that time when the sun dips and our bodies crave rest? Here's where my kitchen alchemy comes into play—keeping clutter at bay and syncing my internal clock with a restorative sleep schedule. The calming influence of murder mystery shows (yes, you read that right) and the zen of a well-timed cup of tea are parts of the mosaic of my nightly wind-down. If you're ready to challenge your boundaries and you're curious about how something as brisk as a cold plunge can fortify your resilience, then this episode is your call to adventure. Let's cultivate the courage to embrace new habits and the resilience to weather life's storms. Join us and be inspired to weave your own tapestry of routine and ritual for a more balanced, resilient you.

Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touch!

Team CSFP

IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

To reach out to Tina @ Center Stage Athletics

www.centerstagethleticscoaching.com

info@centerstageathleticscoaching.com

To reach out to Ginny @ Thrive NutriFit

www.thrivenutrifit.com

IG & FB: @ginnygrivas

When pain knocks on your door and threatens to steal the joy from the activities you love, it's not always clear how to push through. That's where the wisdom of my personal physical therapist, Dat Cao of Native Physical Therapy, comes into play. This episode is a goldmine for anyone who lives to move and moves to live, offering a deep dive into the transformative power of physical therapy. Dat and I peel back the layers of common misconceptions about pain during physical activity, and we celebrate the undeniable link between movement, recovery, and mental health. For those of us juggling the complexities of life, from career shifts to the challenges of parenting, this conversation is a reminder to lace up your sneakers and keep dancing through life's hurdles.

There's a silent dance that often goes unnoticed—the intricate steps between pushing limits and nurturing recovery. Throughout our discussion, you'll be inspired to rethink the way you view exercise progression, pain management, and the therapist-patient partnership. We stand firm on the philosophy of treating life as the sport it truly is, coaching listeners to not just play but excel at this game. From the importance of consulting healthcare professionals in understanding pain to the potential of treatments like dry needling, this episode is filled with stories and insights that resonate with anyone on a path toward better health.

Lastly, let's talk about self-care—not as a luxury, but a necessity. It's time to shed the guilt and embrace routines that are as refreshing as a morning jog. Dat share's the transformative effects of his first CrossFit class, a testament to the power of community and the motivation to persist.If you're ready to prioritize your well-being and unlock the full potential of your body and mind, then this is the conversation you've been waiting for.

Dat Cao, PT, DPT, Certified Orthopedic Specialist
Native Physical Therapy, Founder and CEO
www.nativept.com

Looking for a coach to help you be YOUR best self in bodybuilding or just in life? Let's get in touch!

Team CSFP

IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

To reach out to Tina @ Center Stage Athletics

www.centerstagethleticscoaching.com

info@centerstageathleticscoaching.com

To reach out to Ginny @ Thrive NutriFit

www.thrivenutrifit.com

IG & FB: @ginnygrivas