Physique Development Podcast

Today’s episode is our newly structured Rapid Q&A. This is where we take your questions and quickly answer them with the “need to know” on the topic based on our education and experience working with clients.

In addition to today's rapid questions, we also cover some FAQs regarding the new Physique Development Training Club (PDTC) and introduce our 2 new PD coaches, Maji and Kailey!

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:

(00:28) Q1 - What are some vegetables that reduce bloating? (asked by Helene)

(04:39) Q2 - Can supplements make or break your gains or your nutrition? (asked by Lauren)

(06:06) Q3 - Macro/Meal Timing — Does it matter? If so, when? (asked by Sam)

(14:05) Q4 - What are some healthy carbs to eat on the go? I need to increase my calories. (asked by Leanne)

(21:33) PDTC FAQs

(37:55) Introducing the 2 new PD coaches: Maji & Kailey

Meet the new coaches:

Coach Maji - @working.mom.nutrition

Coach Kailey - @kaileymoon_fit

Supplements Mentioned:

Karbolyn - https://efxsports.com/product/karbolyn/

Mike's Mix - https://mikesmixture.com/collections/strength-recovery-drinks

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]

© 2021, Physique Development LLC. All rights reserved.

After losing her job due to the pandemic, Kailey really dove head first into the fitness coaching world when she pursued her personal training certification. Though she was offered her job back, she had a goal to work for herself helping other women. All of this led her to Team PD. 

Kailey danced from childhood through college at the University of Arizona. Coming off of that dance background, she carried limiting beliefs that she needed to be smaller and take up less space. Kailey wanted to feel empowered in her body, so she sought out educational social media accounts to learn how to build muscle.

After struggling with chronic migraines her entire life, and failed medications, she just accepted that was something she would have to deal with. Kailey’s mom talked to her about veganism and the benefits for her rheumatoid arthritis. Once making the diet change, Kailey felt relief from migraines. After even more personal research, she found that gluten also contributed to her migraines. She now says that no food is worth losing your quality of life.

Finding a balance between fitness and lifestyle has been a game changer for Kailey. She is now able to eat the foods she enjoys and do the things she loves to do while still reaching her goals. With her clients, Kailey stresses that diets are not one size fits all. 

Kailey lives in Tucson, Arizona where she loves all things music and traveling to festivals.

Get to know Kailey a little better as Coach Sue takes her through an interview in this week’s episode of the Physique Development Podcast!

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

Coach Kailey - @kaileymoon_fit

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]

© 2021, Physique Development LLC. All rights reserved.

Maji began following Physique Development a few years ago because of their evidence-based knowledge content. She, like our other coaches, has also been working with PD for some time.  

After witnessing her mom go through a heart attack, Maji decided she wanted to become a dietitian at age 18. In college, she studied public health at the University of Louisville and received her masters in nutrition science at Indiana University. She has been working as a dietitian since 2013, specializing in weight management. Now that she has honed in on that specialty, she predominantly focuses on working moms. 

Maji always had a passion to become a career woman. After becoming a mom, she struggled to figure out how to navigate work and motherhood while incorporating fitness. She quickly found that many resources out there were focused around stay-at-home moms, thus her focus was born. 

She always says to her clients, “you don’t know what you need to know until you need to know it.” Health and wellness is a learning process and Maji wants to share her wealth of knowledge as both a dietitian and a working mom, so no one else has to navigate through pregnancy and postpartum the same way she did. 

Maji works in an oncology clinic and also teaches nutrition and healthy lifestyle at the University of Louisville. She is married and has a son, Sloan, named after her favorite show—yep, you guessed it—Grey's Anatomy. 

Get to know Maji a little better as Coach Sue takes her through an interview in this week’s episode of the Physique Development Podcast!

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

Coach Maji - @working.mom.nutrition

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]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is about our all-new Physique Development Training Club—your one stop shop for intelligent programming that makes sense, ensures results, and gets you out of your own way.

The Physique Development Training Club (PDTC) is our all-new detailed, effective, and education-based training app designed to help you build muscle, lose fat, gain strength, and more. We tell you what to do, how to do it, and where to go next, all accessible on your mobile device. It’s like having your very own personal trainer in your pocket.

Listen in as Coach Austin takes you through all of the frequently asked questions about the app, how the programming will be delivered, the monthly cost, and much more.

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

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

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]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is for nurses. Physique Development coaches many in the nursing profession, where training and nutrition can be tough—especially for those working the night shift. Coach Sue goes on a deep dive into the ins and outs of how we keep our nursing clients on track and moving forward toward their goals.

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 topic: Nursing, Night Shift, & How To Stay On Track With Your Fitness Goals.

Resources Mentioned:

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

6 Tips for Improving Sleep - https://physiquedevelopment.com/6-tips-for-improving-sleep

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]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is our newly structured Rapid Q&A. This is where we take your questions and quickly answer them with the “need to know” on the topic based on our education and experience working with 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 rapid Q&A.

Questions:

(00:33) Q1 - Macro/Meal Timing — Does it matter? If so, when? (asked by Sam)

(01:55) Q2 - Can supplements make or break your gains or your nutrition? (asked by Lauren Loco)

(04:17) Q3 - What are some healthy carbs to eat on the go? I need to increase my calories. (asked by Leanne)

(05:57) Q4 - What are some vegetables that reduce bloating? (asked by Helene)

(09:04) Q5 - What ab work to avoid if I don't want to widen my obliques? (asked by Angela)

(12:11) Q6 - Work makes me train early, what's the best way to fuel this?

(16:11) Q7 - Which cardio is best for not losing muscle after your workout?

(19:58) Q8 - Would any of you ever consider veganism?

(22:58) Q9 - What are your current fitness goals?

(27:20) Q10 - If you were not in your current profession, what would you do?

(33:31) Q11 - What is your favorite type of training split?

(37:35) Q12 - If you could only do 1 exercise for the rest of your life, what would it be?

(37:54) Q13 - Favorite time to train? Is there an "optimal" time to train?

(38:18) Q14 - What would be your death bed meal? (asked by Paige)

Supplements Mentioned:

Karbolyn - https://efxsports.com/product/karbolyn/

Mike's Mix - https://mikesmixture.com/collections/strength-recovery-drinks

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]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is all about Biofeedback. Biofeedback is the process of gaining greater awareness of many physiological functions of one's own body with a goal of being able to adjust the individual's program to best match their response to the current approach. As coaches, we use this information to keep track of our clients responses to specific phases: training, nutrition, cardio, sleep, stress, etc.

After this episode, you will have a better understanding of what biofeedback is, how to assess it, and how to use this information to improve your training and nutrition.

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:

(0:39) Intro\Overview - What is Biofeedback?

(2:21) What We Look At When it Comes to Biofeedback Within Our Client Check-Ins

(13:40) Digestion

(16:56) Sex Drive & Menstrual Cycle

(22:40) Sleep

(23:57) Mentality & Emotions

(26:56) Health Is Not Only Physical Wellbeing, but also Mental & Emotional

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]

© 2021, Physique Development LLC. All rights reserved.

Today, we will be discussing three commonly asked questions/topics:

1. How to Handle Social Situations on Prep, led by Coach Sue (1:01)

2. Training considerations for clients deep into prep, led by Coach Austin (21:16)

3. The "Prep" to Prep, led by Coach Alex (42:19)

What you can expect from today’s podcast is for each topic or question to be "put on the clock" for 10-15 minutes. The coach leading the topic or question will start the discussion, this will then be followed up by the other coaches weighing in with their thoughts and experience.

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.

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]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is a deep dive all about recovery — one of the most important training variables. Strength training breaks down your muscles alongside other tissues and systems in your body. The time spent maximizing recovery helps us adapt from our training past our original levels — this is how muscle, strength, and endurance are acquired. Without adequate recovery, training performance will suffer, and you will not be able to sufficiently adapt to your training. This is why rest days are essential, alongside quality sleep, nutrition, and stress management.

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.

Some of the specific areas of recovery we cover include:

-Nutrition (2:32)

-Water intake (11:17)

-Sleep (17:33) & the hormonal effects of sleep deprivation (23:33)

-Training (29:03)

-Movement outside of training (35:27)

-Stress management (37:44)

-Supplementation (49:35)

Content and products mentioned:

IIFYM vs. FLEXIBLE DIETING Article - https://physiquedevelopment.com/flexible-dieting-vs-iifym/

6 Tips for Improving Sleep - https://physiquedevelopment.com/6-tips-for-improving-sleep/ 

Video on Hitting Water Goals -  https://youtu.be/-k1mmiauf9c

Deloads 101: What Is It & How To Utilize Them - https://physiquedevelopment.com/deloads-101-what-is-it-how-to-utilize-them/

Video on Deloads - https://youtu.be/8yeDOCuuTnk

KTS Electrolyte Supplement - https://amzn.to/2MmohC8

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]

© 2021, Physique Development LLC. All rights reserved.

Today’s episode is a more free-flowing episode discussing topics we have messed up in the past and ultimately learned from throughout our fitness journeys. Topics we covered include:

-Learning that you need a break from dieting

-Training without purpose

-Worrying about making everything macro-friendly

-Obscene amounts of training volume

-Writing and performing redundant training programs

-Drinking a half-gallon of chocolate milk + 16 oz container of cottage cheese w/ tuna every night

-And a whole lot more

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.

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]

© 2021, Physique Development LLC. All rights reserved.