The ProPhysique Code

Paul Revelia

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.

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21 episodes
a few times a week
Avg 1 hr 6 min
English

Episodes 21

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S3 · E439
Yesterday · 1 hr 10 min
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.
S3 · E438
August 31 · 1 hr 28 min
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!
S3 · E437
August 24 · 1 hr 17 min
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 their younger selves.
S3 · E436
August 20 · 48 min
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.
S3 · E435
August 17 · 1 hr 21 min
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 ever struggled with the "what now?" feeling after a show, this one is for you.
S3 · E434
August 13 · 30 min
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!
S3 · E433
August 10 · 1 hr 8 min
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 stones within the NPC.
S3 · E432
August 6 · 1 hr 7 min
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.
S3 · E431
August 3 · 1 hr 18 min
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, and confidence to developing habits that carry over into your career, relationships, and personal growth.
S3 · E428
July 30 · 1 hr 11 min
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 factors we can't always see or measure may matter the most.
S3 · E429
July 27 · 1 hr 4 min
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.
S3 · E425
July 23 · 36 min
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.
S3 · E427
July 20 · 1 hr 2 min
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, coaching insights, and honest conversations on one of the most misunderstood topics in the competition world.
S3 · E426
July 16 · 47 min
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 sustainable path to success.
July 13 · 1 hr 11 min
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.
S3 · E424
July 9 · 1 hr 2 min
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!
S3 · E422
July 6 · 1 hr 18 min
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.
S3 · E422
July 2 · 1 hr 18 min
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.
S3 · E421
June 29 · 1 hr 9 min
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!
S3 · E420
June 25 · 1 hr 26 min
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 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!

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