Physique Development Podcast

Two episodes in one week! Today's BONUS episode is a rapid-fire Q&A with Coaches Sue and Alex as they sit down and answer questions submitted regarding Sue's competition prep. To listen to part 1 of Sue's season wrap-up, head back to episode 65. Thank you to those who followed along on Sue's prep and competition season, it means so much to us!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(1:40) What is your biggest takeaway from this prep vs past preps?

(13:46) What are your new goals & focus for life and exercise?

(15:16) How do I deal with feeling lost post-show without the rigidity and goal of prep?

(21:37) Why does the level of tan matter for shows so much?

(23:12) You mentioned the feedback wasn't what you wanted—how so?

(27:11) Is there a point where you feel like you no longer need a coach? If so, how would you know?

(32:06) What are your personal post-show goals?

(35:45) What is your favorite memory from this season?

(37:02) What are some of the biggest factors that help you be successful in a reverse?

(47:05) How do you know when you're in a good spot to stop reversing and maintain?

(47:51) Peak week protocols—how did it change from one prep to the next?

(55:42) Wrap-up

Additional Resources:

Sue's Competition Season Wrap-Up (Part 1) - https://pod.fo/e/12ed21

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator/

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

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Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Sue and Alex sit down today and recap Sue's competition season. Together they wear many different hats as spouses, business owners, coach/client, and more. Prep is hard not only on the client, but as a coach as well, especially when that client is your wife. Listen in as they sit down and speak on the good, the bad, and the (sometimes) ugly that is a competition season.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro (+ some thanks and gratitude)

(8:11) Recapping show #1

(16:05) Recapping show #2

(26:28) Recapping show #3 (& details on how we handled peak weeks)

(53:29) What are the post-show plans? Are there any other shows?

(1:02:53) With the way the season ended, does it change the plans regarding future preps?

(1:09:02) Wrap-up

Additional Resources:

Indy Pro Show Day (Vlog Ep.005) - https://youtu.be/ARbaO5tS2ig

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator/

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Coach Charlotte joins Sue today to dive into muscle building. Like many of us, Charlotte started her fitness journey to be smaller. After realizing that was not the physique she wanted to build, she dove into weightlifting and playing the long game. Listen in as Sue and Charlotte discuss why you should build muscle and its benefits, and why some people struggle with building muscle.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(1:18) Coach Charlotte's personal experiences with building muscle

(7:57) Why should you build muscle? What are the benefits?

(16:54) Why do people struggle with building muscle?

(32:21) In what ways can having a coach help? (and why even coaches have coaches)

(42:47) Final thoughts & wrap-up

Additional Resources:

Apply to work 1-on-1 with Coach Charlotte - https://physiquedevelopment.typeform.com/to/SNcJCNmE

Follow Coach Charlotte on Instagram - @cmjones.fit

Coach Charlotte Coach's Spotlight (podcast) - https://pod.fo/e/ae271

The Value of Delayed Gratification (podcast) - https://pod.fo/e/122bf8

Vlog Ep.006 - Glute Workout with Sue - https://youtu.be/IcpG5uTiFBY

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator/

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Calorie calculators are not one-size-fits-all, just as the human body is not just an equation. In today's episode, Alex, Austin, and Sue dive into common mistakes of calorie calculators, which factors calorie calculators use to determine daily energy expenditure, and things calculators don't take into consideration.

Listen in as they also dive into our Physique Development Nutrition Calculator and how to use it in conjunction with the app to maximize its functionality. Be sure to listen through to the end, where they touch on NEW features of the PDTC.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(0:08) Common mistakes and pitfalls when using calorie calculators

(8:52) Defining total daily energy balance (calories in vs calories out)

(11:57) Factors calorie calculators use to determine total daily energy expenditure - BMR, TEF, & physical activity (NEAT & EAT)

(17:31) Additional factors affecting calorie expenditure that calculators don't take into consideration

(24:19) Using the PD Nutrition Calculator (+ tips to maximize its effectiveness)

(35:38) Highlighting the new PDTC features

(40:29) Wrap-up

Additional Resources:

PD Podcast Ep.61 - https://pod.fo/e/128210 (specifically question #6 starting at 15:41)

Program Design Series Part 1 (Volume) - https://pod.fo/e/10f7a1

Program Design Series Part 2 (Intensity) - https://pod.fo/e/11133f

Program Design Series Part 3 (Frequency) - https://pod.fo/e/112cd2

Program Design Series Part 4 (Exercise Selection) - https://pod.fo/e/1145dd

Program Design Series Part 5 (Training Progressions) - https://pod.fo/e/1160b2

Program Design Series Part 6 (Fatigue Management) - https://pod.fo/e/1206af

Check out the PD Nutrition Calculator - https://physiquedevelopment.com/calculator/

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

In today's episode, Sue and Alex discuss the thief of joy—comparison. Listen in as they talk about how comparison can creep in, affect you, how to get out of the rut, and even how to leverage it as a positive.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(0:44) Ways comparison can creep into your life

(7:31) How comparison can negatively affect you

(10:19) The benefit of having a short-term memory

(12:57) Surrounding yourself with people who want to improve themselves

(15:54) Focus on improving at long-term tasks

(22:18) What can you do when you're struggling with comparison? (with a real-world example)

(26:22) Using comparison to learn from others

(29:07) Confidence & self-belief

(36:18) Training your mind & how you think

(38:44) Triggers—when to face them & when to avoid them

(44:29) Using comparison for motivation

(46:36) Grounding yourself with gratefulness

(48:08) Celebrating others

(55:55) Some final quick tips

(1:01:54) Wrap-up

Additional Resources:

A Theory of Social Comparison Processes by Leon Festinger - https://bit.ly/3Qcvql4

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is a fun one. Sue and Alex sit down and go through some rapid-fire questions submitted by listeners. Coffee or energy drinks? Favorite cheesecake flavors? Goals for the year? Listen in to find out!

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(0:26) What's your biggest tell that your mental health is starting to decline?

(5:45) Would you rather never have coffee again or never have energy drinks again?

(6:22) What about coffee or rice cakes?

(7:13) What is your favorite cardio?

(9:21) Can a heavy leg day make the scale go up a couple pounds the next morning?

(15:41) How patient should I be with scale weight before adjusting macros?

(24:04) What is your favorite Cheesecake Girl item/flavor?

(28:45) What are some goals you'd like to accomplish by the end of the year?

(33:13) What supplements do you take/recommend for women trying to gain muscle?

(43:42) How do differences in activity level from one dieting phase to another affect fat loss?

(48:31) Wrap-up

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

In today's episode, Coach Kortney joins Sue as they dive into how to reclaim your health while working in Corporate America. Before becoming a PD Coach full-time, Kortney had five years of experience at a Fortune 100 company and went through many changes during those years. Listen in as they discuss how to break out of the "living to work" mindset while making improvements to your health along the way.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(0:47) Kortney's background in corporate America

(13:18) What are some of the dangers of following fitness competitors on social media as a non-competitor?

(20:00) What can you do to break out of the "living to work" mindset?

(28:39) What Kortney personally changed about her nutrition and exercise habits

(32:45) How Kortney made these changes while still working (and advancing in) her corporate job

(50:39) Key tips & takeaways

(59:12) Wrap-up

Additional Resources:

Follow Coach Kortney on IG - @kortneyriedyy

Coach Kortney's Coach's Spotlight - https://pod.fo/e/ad047

Inquire to work 1-on-1 with Coach Kortney - https://physiquedevelopment.typeform.com/to/BdChCwGd

Fast Food Guide & Hacks e-book - https://physiquedevelopment.com/product/fast-food-guide/

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

In today's episode, Sue and Alex sit down and recap Sue's most recent show. Though the outcome didn't turn out as planned, Sue and Alex discuss how they plan to move forward as Sue heads into a new peak week. Listen in as they dive into what needs to be improved, all things show day as both coach/client and spouses, plus navigating post-show emotions.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(2:38) Peak week recap

(9:38) Things we missed on/need to do better

(12:29) Show day anxieties

(16:20) Navigating post-show emotions

(22:35) Learning from a disappointment

(24:29) Sharing publicly, even after a letdown

(29:59) The fear of failure

(35:10) A show not going as planned isn't the end of the road

(43:47) Changes we're making going into show #2

(48:18) Final thoughts & wrap-up

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

Today's episode is all about delayed gratification. Are you willing to exchange short-term comfort for long-term function? Sit on that. Delayed gratification is vital to Physique Development and today we share strategies we use with ourselves and our clients.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(0:36) A question for you to think on

(1:03) What exactly is delayed gratification?

(5:41) What makes delaying gratification so difficult?

(26:41) How delaying gratification was vital to the growth of Physique Development as a company

(41:30) Strategies we use ourselves & with clients

(58:49) Wrap-up

Additional Resources:

Study showing the ability to delay gratification having impact on long-term success & overall well-being: https://www.researchgate.net/publication/20498277_Delay_of_Gratification_in_Children

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.

We are back with a bonus episode in the Program Design series! Today's episode is all about how to manage fatigue. To listen to parts 1-5 of the series, head to episodes 47-51. Listen in as Sue, Alex, and Austin dive into overtraining, RPE, RIR, and the mistakes they've made as they began their fitness journeys.

As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Without further ado, let's get into today's episode.

Timestamps:

(0:00) Intro

(0:48) What is 'overtraining'?

(3:15) Defining the key components of fatigue management: proximity to failure (RPE or RIR), rest periods, autoregulation, deloads

(9:01) What role have deloads played in the progress of our clients throughout the years?

(13:50) How do we implement autoregulation?

(29:44) What role do we see rest periods play in someone's training? How do we use them with clients?

(38:49) How do we utilize RPE/RIR in our programming?

(47:15) Mistakes we've made

(58:40) Final thoughts & wrap-up

Additional Resources:

All About Training Volume (Program Design Series Part 1) - https://pod.fo/e/10f7a1

Breaking Down Training Intensity (Program Design Series Part 2) - https://pod.fo/e/11133f

Exploring Training Frequency & Splits (Program Design Series Part 3) - https://pod.fo/e/112cd2

Determining Exercise Selection (Program Design Series Part 4) - https://pod.fo/e/1145dd

Understanding Training Progressions (Program Design Series Part 5) - https://pod.fo/e/1160b2

Band tee sale! 10% off for podcast listeners. Use code PDPOD at checkout - https://physiquedevelopment.com/product-category/gear/

Have questions for future episodes or have a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7

Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ewAMxk1w

Interested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNA

Join the Physique Development Training Club - https://physiquedevelopment.app

For more videos, articles, and information, head to: https://physiquedevelopment.com

To follow the team on Instagram:

Coach Alex - @alexbush__

Coach Austin - @austincurrent_

Coach Sue - @suegainz

Physique Development - @physiquedevelopment_

If you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest, content to you in the form of a podcast. Thank you for listening and we will see you all next time!

----

Produced by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2022, Physique Development LLC. All rights reserved.