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.

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

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

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

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.

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

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.

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

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

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

In this episode, join Tina and Erin, as we unwrap the layers of Netflix's "You Are What You Eat" docu-series. We'll share our candid reactions—from Erin's vegan standpoint to my omnivorous leanings—and peel back the curtain on the show's scientific promises. We're not just here to recount; we're here to question, challenge, and ultimately find the golden nuggets of truth about what we put on our plates.

Our episode slices through the meaty debate on veganism, the environmental impact of our food choices, and the real-life challenges of building muscle sans animal products. It's a conversation brimming with personal takes, nutritional nuggets, and the occasional eye-roll at the pitfalls of dietary dogma.

As we simmer down to our final thoughts, we stir in the rich lessons gleaned from the world's Blue Zones, where longevity thrives on more than tofu and tempeh. We serve up encouragement to embrace a life spiced with fruits, veggies, and mindfulness, to nourish not just the body but the soul, without getting entangled in the latest dietary trends. So, tune in, grab a snack (preferably a carrot stick), and let's chew on the idea that maybe, just maybe, we are what we eat—but that's not all we are.

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

Triumph in the athletic world is often an iceberg, with the peak of success visible to the public, yet the submerged mass—comprising unseen struggles and relentless effort—remains concealed. In this episode, Tina and client-guest host Kara, peel back the glossy veneer of before and after pictures and question the portrayal of women in the media, all while challenging the authenticity that diet culture claims to offer.

We share the behind-the-scenes reality of success, revealing the silent battles and the invisible toll of intense competition prep on athletes. This conversation is a stark reminder of the emotional and physical sacrifices that underpin the glossy images of perfection, and it highlights the strength of character required to navigate these demanding paths. 

We unpack the fallacy of balance within the extreme realms of competitive sports and the unvarnished truth of off-season struggles, the importance of coaching, and the liberating power of body acceptance . 

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

Ready to transform your daily life with the power of mindfulness? Join me with my special guest co-host, Erin P. as we explore this profound practice. Together, we navigate through the role of mindfulness in everyday situations, from road rage to food choices, and how it can lead to a healthier, longer life. Discover how you can harness the space between stimulus and response and integrate mindfulness into your daily routine.

Delve deeper with us into the realm of neuroplasticity and the astounding ability of our brains to rewire themselves. Tina guides us through the concept of "Think Fit", the power of acknowledging our thoughts and behaviors, and the influence others have on our personal development. We journey into the world of meditation, debunking common myths and illuminating its benefits for managing thoughts, emotions, and even pain. 

Finally, we reveal the potential of mind-body practices, such as yoga and meditation, and the transformative influence they can have on your emotional and physical well-being. Hear our personal experiences and confront the common excuses that deter people from these practices. We then broach the topic of technology and the benefits of disconnecting for achieving peace and focus. Round off the journey with us as we delve into the power of mindfulness in self-care and how you can incorporate it into small moments in your day. Join us in this enlightening exploration, and discover how to lead a life of mindfulness. 

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

Ever wondered what it's like to be a competitive bodybuilder, meticulously tracking macros, and then shifting to intuitive eating? We're back this week with Erin P. as our special guest host where we'll go on a journey from tracking every morsel to food freedom and intuitive eating. 

As if that's not enough to satisfy your appetite, we serve up a feast of wisdom on mindful eating. Erin and I open up about our personal struggles with emotional eating and how we've learned to manage it. We share the tricks of the trade—competition preparation, tracking macros, and the most important ingredient, mindful eating. We also dish out tips on how to avoid mindless eating and the benefits of taking time to genuinely enjoy our meals.

Finally, we wrap up our conversation with a hearty discussion on weight maintenance and food freedom. We underline the importance of trusting your body to make healthy choices and the significant role of mindfulness in overall well-being. 

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp

Join us for episode 2 of 2 in our interview with bikini competitor Erin P.

Have you ever had a dream so big that you would do whatever it takes to achieve it, even if it means transforming your entire life? Erin did just that. She dedicated years of her life to the stage, and her journey was anything but easy. 

But what happens when the goal becomes toxic, both physically and mentally? Erin had to face this reality when the demanding lifestyle of competitive bodybuilding began to take a toll on her. She shows us the importance of knowing oneself and making decisions that serve our well-being. The backstage atmosphere, the lifestyle changes, and overcoming disordered eating - Erin opens up about all these challenges and more.

Erin's story doesn't end in defeat. Rather, it is a tale of empowerment. She found strength in her journey and gained confidence to succeed in all areas of life. Strength training was her vehicle to self-esteem and her coach, Tina, her guiding star. However, Erin also teaches us the importance of balance. She chose to end her bodybuilding journey, but her resilience and dedication continue to inspire. Join us as we explore Erin's journey in bodybuilding and beyond. It's inspiring tale of transformation, strength, and self-discovery.

Don't get weird, use your head, it'll all be OK!

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

www.centerstagethleticscoaching.com
[email protected]
IG: @teamcsfp
FB: https://www.facebook.com/teamcsfp