In this episode, I sat down with IFBB Bikini Pro Ariana Brothers to break down the critical posing mistakes, physique tweaks, and mental blocks that cost competitors their edge on stage.

We started with posing—how overcorrecting or over-practicing can actually ruin your flow and how we each built our own routines. We got into the difference between fat and density, the small details competitors forget, and what Ariana believes made the biggest difference in her physique and enjoyment during prep this past year.

We also talked about how to maintain muscle, push through the hard days, and—just as importantly—recognize when it’s time to take a break from prep. This conversation is raw, tactical, and packed with wisdom for anyone chasing excellence in bodybuilding.

Timestamps:

- [00:00 – 03:23] - Intro & Ariana’s 2023 season recap

- [03:23 – 06:00] - What’s changed most for Ariana as a competitor

- [06:00 – 09:55] - Posing: building confidence vs. losing authenticity

- [09:55 – 14:39] - Overcorrecting your posing—when too much becomes a problem

- [14:39 – 15:42] - Body fat vs. density: how they look different on stage

- [15:42 – 20:17] - The little things that can’t be forgotten on show day

- [20:17 – 25:01] - How mindset impacts your presentation & physique

- [25:01 – 28:55] - Expectations vs. reality with each prep

- [28:55 – 31:31] - Feeling pressure to peak at every show

- [31:31 – 36:25] - What unlocked Ariana’s next level: intensity, effort & balance

- [36:25 – 40:34] - How to keep training fun during prep

- [40:34 – 40:47] - Best way to maintain muscle through a deficit

- [40:47 – 45:10] - Not slacking on the hard days & learning to push

- [45:10 – 50:03] - Mental red flags: knowing when to take a break

- [50:03 – 52:44] - Having tentative show goals without burnout

- ]52:44 – 57:11] - Final thoughts: enjoying the process and long-term perspective

Links & Resources:

Follow Ariana on Instagram: https://www.instagram.com/ari_ifbbpro/

Pose With Ariana: https://ariseposing.com/book-posing-classes/

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