In this episode, I talk about something we don’t normalise enough — the moments where you feel like quitting.Whether you’re deep in prep, navigating post-show, building in the offseason, or chasing something outside of bodybuilding… there will be moments where the voice in your head says, “This is too hard.”This episode is about that voice.I share the truth about what it actually means when you feel like quitting, why feeling overwhelmed doesn’t equal failing, and how to respond in a way that builds resilience instead of regret.We talk about:• The difference between discomfort and misalignment• Why the urge to quit often shows up right before growth• How to regulate your emotions instead of reacting to them• The identity shift required to stay when it gets hard• Practical tools to stop self-sabotaging in prep and in lifeIf you’ve been questioning yourself, doubting your capacity, or sitting in that uncomfortable in-between where you don’t know whether to push or pull back — this conversation is for you.Feeling like quitting doesn’t mean you’re weak.It means you care.And how you respond in that moment? That’s where your next level is built.—If this episode resonated, share it with someone who needs to hear it and tag me so I can say thank you 🤍🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: @Charli.LilaganThank you for being here.X Charli

Watch This the Night Before Show Day | You Belong on That Stage Let’s Get Deeper Podcast EP.18

The night before show day is loud.Your mind replays everything.Doubts creep in.You question whether you’ve done enough.In this episode, I’m speaking directly to you — the competitor who is about to step on stage.This is the conversation I would want every athlete to hear the night before they compete. Not about peak week protocols or tan times — but about identity, self-trust, and remembering that no one else on that stage is you.This is a grounded but powerful reminder of who you are, what you’ve built, and why you belong there.If you’re competing tomorrow, this is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: @Charli.LilaganThank you for being here.X Charli

Are You Actually Ready to Compete? | The Honest Readiness Check Before Prep (Let’s Get Deeper EP.17)

Everyone asks how to win a show.
Very few people ask if they’re truly ready to prep.

In this episode, I break down what being “ready” to compete actually means — beyond wanting it, beyond motivation, and beyond just being lean enough to start.

This is a grounded, one-take conversation about emotional maturity, lifestyle alignment, discipline, relationships, stress management, and the identity shift that prep requires.

Because competing doesn’t just change your body.
It reveals who you are under pressure.

In this episode, we explore:

00:00 Why “being ready” matters more than you think
02:40 Physical readiness vs psychological readiness
06:15 Can you handle structure without resentment?
09:50 Your relationship with food before prep
13:30 Emotional regulation & stress tolerance
17:20 Lifestyle alignment & support systems
21:00 Are you chasing validation or growth?
24:30 Red flags you might not be ready
27:40 Green flags that you are
31:10 Final reflections before committing to a show

This episode isn’t about gatekeeping competing.
It’s about protecting you from unnecessary burnout, resentment, and self-sabotage.

Prep should build you — not break you.

If you’re considering your first show, returning for another season, or questioning whether now is the right time, this episode will help you get honest with yourself.

🎧 Listen to the podcast on Spotify
🎥 Visual chapters of this journey are shared here on YouTube

Thank you for being here.
X Charli

The Mindset Shift That Changes Everything | Pressure, Gratitude & Growing Through Pain (Let’s Get Deeper Podcast EP.16)

Pressure is a privilege — but only if you understand what that actually means.

In this episode, I share the practical side of gratitude in hard seasons — especially in bodybuilding prep, post-show, offseason, business, relationships, and life.

This is a grounded, one-take conversation about how pressure and gratitude can exist at the same time… and why learning to hold both will change the way you move through struggle.

This episode isn’t about bypassing your emotions or pretending things are easy.

It’s about recognising that feeling pressure means something matters to you — and how powerful that actually is.

You can feel overwhelmed and grateful.
You can feel anxious and capable.
You can struggle and still be strong.

If you’re in prep, navigating post-show, building something meaningful, or simply learning how to grow through discomfort — this episode is for you.

🎧 Listen to the podcast on Spotify
🎥 Visual chapters of this journey are shared here on YouTube
Instagram: @Charli.Lilagan

Thank you for being here.
X Charli

How to Stay Disciplined Without a Deadline | 4 Weeks Post Show ReflectionsLet’s Get Deeper Podcast EP.11It’s easy to be disciplined when there’s a show date circled on the calendar.But who are you when there isn’t one?Four weeks after my pro debut, the structure of prep is gone. There’s no immediate pressure, no looming stage, no deadline forcing execution. And that’s where the real test begins.In this episode, I reflect on what discipline looks like without urgency — and why this season might be more important than prep itself.This is a grounded, one-take conversation about identity, standards, self-trust, and building long-term consistency when no one is watching.This episode isn’t about extreme discipline or chasing another show date.It’s about building character in the quiet weeks — choosing consistency without external pressure, and becoming someone who keeps promises to themselves long after the stage lights fade.Anyone can rise under pressure.The real growth happens in peace.If you’re post show, between goals, rebuilding routine, or learning how to stay consistent without a deadline, this episode is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: @Charli.LilaganThank you for being here.X Charli 🤍

How to Win Your Prep (Regardless of Stage Results)Let’s Get Deeper Podcast EP.12Most people go into a competition prep focused on one thing - the outcome on stage.But the athletes who get the most out of prep, and ultimately go the furthest in the sport, approach it very differently.In this episode, I share how to shift from being outcome-driven to process-focused, and why that mindset is what actually sets you up to win regardless of the placing.This conversation was inspired by a podcast I was a guest on, where I found myself reflecting on what really makes a prep successful, and how much of it has nothing to do with the final result.This is a grounded, one-take conversation about discipline, execution, emotional regulation, and how to approach prep in a way that builds you not just your physique.This episode isn’t about chasing perfection or tying your worth to a stage result.It’s about understanding that prep is a process and when you focus on showing up, executing well, and growing through it, the result becomes a byproduct of who you’ve become.If you’re in prep, considering competing, or wanting to pursue a goal without losing yourself in the process, this episode is for you.🎧 Listen to the podcast on Spotify🎥 Visual chapters of this journey are shared here on YouTubeInstagram: Charli.LilaganThank you for being here.X Charli 🤍

I Lost Control… What It Taught Me About DisciplineLet’s Get Deeper Podcast EP.11

This week, I had a moment.

After a difficult phone call, I found myself reaching for comfort in the form of food — not because I was hungry, but because my body was looking for relief.

And in that moment, I lost control.

In this episode, I share that experience honestly.. not as a failure, but as a lesson.

This is a grounded, real-time conversation about what happens when discipline gets tested, how self awareness creates the space to choose differently, and why the moments that feel like setbacks are often where the most growth happens.

We also explore how your nervous system drives your behaviours more than you think, and why learning to regulate your state is key to building real self control — especially in a post-show phase where your body and mind are still recalibrating.

This episode isn’t about being perfect or never slipping up.

It’s about understanding why those moments happen, learning how to respond with awareness instead of reaction, and recognising that discipline is built in the moments where you choose to come back — not in never falling off.

If you’re navigating post show, building self control, or learning how to respond differently under pressure, this episode is for you.

🎧 Listen to the podcast on Spotify
🎥 Visual chapters of this journey are shared here on YouTube
Instagram: Charli.Lilagan

Thank you for being here.
X Charli 🤍

1 Week After My Pro Debut | Show Day Debrief, Judges Feedback & What’s Next
Let’s Get Deeper Podcast EP.9

One week ago, I stepped on stage at the first ever IFBB Fit Model Pro Show for my pro debut in Japan.

In this episode, I reflect on the full experience now that I’ve had a week to process it — from the emotional comedown after show day, to the judges feedback, lessons from prep, and what the next phase of this journey looks like.

This is a grounded conversation about the reality of competing at a professional level, the transition into post-show recovery, and how to approach growth after such a big milestone.

In this episode, we explore:

00:00 One Week Post Show: Reflecting on the Experience
03:12 The Reality of the Post Show Comedown
07:48 Physical Changes & Recovery After Stage
12:10 Judges Feedback Breakdown
17:45 What Surprised Me Most About My Pro Debut
22:30 Answering Your Questions
28:15 Post Show Recovery & Reverse Diet Approach
33:40 What’s Next for My Competing Journey
38:20 Final Reflections on the First Fit Model Pro Show

This episode isn’t about chasing perfection or staying stage lean forever.

It’s about learning from the experience, respecting the recovery process, and using feedback to grow into the next version of the athlete.

If you’re preparing for a show, curious about competing at the pro level, or navigating the transition after a big goal, this episode is for you.

🎧 Listen to the podcast on Spotify
🎥 Visual chapters of this journey are shared here on YouTube
Instagram: Charli.Lilagan

Thank you for being here.
X Charli

Pre Show vs Post Show | Answering My 3 Days Out Self After the First IFBB Fit Model Pro Show (Let’s Get Deeper Podcast EP.8)

3 days out from stepping on stage at the first ever IFBB Fit Model Pro show, I wrote down questions for my future self. Now (post show) I’m answering them.This episode is a full-circle conversation between the version of me deep in peak week… and the version of me who has already lived it. It’s about expectations vs reality, pressure vs presence and what actually mattered once the tan faded and the stage lights turned off.This episode isn’t just a show recap.It’s a conversation across time - a reminder that the version of you in the pressure is rarely seeing the full picture.If you’re in peak week, chasing a big goal, or standing three days out from something that matters deeply to you — this one is for you.🎧 Listen on Spotify🎥 Visual chapters of this journey are here on YouTubeInstagram: @Charli.LilaganThank you for being here.X Charli 🤍

Wild that I'm now 5 days out from my pro debut at the first ever IFBB Fit Model Pro show, the focus is no longer on doing more, it’s on staying calm, protecting my peace, and executing with composure.

In this episode, I share why managing stress and regulating your nervous system is one of the most important (and overlooked) keys to peak week success.

Rather than approaching the final week with panic or over-control, this conversation explores how calm execution, emotional regulation, and simplicity help protect the physique you’ve worked so hard to build.

We talk about:

– Why peak week is about refinement, not intensity– How stress and cortisol can impact your physique– Protecting your peace to protect your results– The role of structure in reducing last-minute anxiety– How I’m de-stressing and regulating my nervous system– Trusting your coach and letting the work speak– Walking into show day calm, present, and confident

This isn’t about perfection or control.
It’s about composure, self-trust, and allowing the final week to support your body rather than fight against it.

Whether you’re approaching peak week, deep in prep, or learning how to stay grounded under pressure, this episode is for you.

Hope you all love it.
X Charli

Connect with me on IG: @Charli.Lilagan