Physique Development Podcast

Katie’s fitness journey began after graduating high school. She had always played sports and was incredibly active growing up; however, once she finished high school and found herself without sports – she ended up lost and without guidance. Katie then turned to the gym to keep herself in shape, but also to see how far she could push herself. She missed the structure and competition that sports brought her and yearned for that.

After following more and more fitness accounts on Instagram, watching YouTube channels, and reading to learn all that I could on my own, Katie was able to make a lifestyle transformation. Which in turn, led to her learning about competing. Katie competed in her first show in 2014 and found that it was exactly what she had been missing and found a deeper love and passion for fitness than ever before. After she had immersed herself into this new lifestyle, she found herself wanting to help others feel the same way she did.

This ultimately led her to becoming a CPT and fitness nutritionist through ISSA and training clients in person for the past 3 years. Katie is constantly evolving within her physique and knowledge and is excited to now take her efforts online while working with Physique Development. She now resides in Bloomington, Indiana, along with her pup, Odin!

Get to know Katie 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 Katie - @kclementi4

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]

© 2021, Physique Development LLC. All rights reserved.

Makenzie has been a PD Client for 2 years now and has shown so much dedication and thirst for knowledge. She completely encompasses the Physique Development mission and we are SO excited for you all to have the opportunity to work with her and see how awesome she truly is.

Makenzie found her way into the fitness world during her freshman year of college. Being a full-time student and athlete, she was always in the gym but never trained with true intention. After her final season of volleyball, she dove headfirst into the weight room and the bodybuilding world.

Makenzie is a NASM certified trainer and nutrition coach. She taught group fitness classes and did in-person training her last semester and carried her love of helping others with her after college. Makenzie always knew she wanted to compete after volleyball, which she did in October 2019, and fell in love with the sport of bodybuilding.

Now, Makenzie is dedicated to being the best person, coach, competitor, and dog mom that she can be. She loves to push her clients to tap into a potential that they didn’t know was there all while sharing in the wins and loses that come along the way. If Makenzie is not working, you can find her outdoors, with friends and family, or watching New Girl or baking shows on Netflix. She now resides in New Albany, IN with her boyfriend, Brandon (@ghee_code), and fur son, King.

Get to know Mak a little better in this 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 Makenzie - @makenziemontano

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]

© 2020, 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.

We will answer 16 total questions on topics such as, step goals if working a desk job, nutrient timing and its impact on training, body image, optimizing recovery, and much more! We will also end off the podcast with some fun quick hitting questions to get to know the coaches a little more personally.

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.

QUESTION TIMESTAMPS:

(0:34) Q1 - How many steps should you take if working a desk job? What would you change if your goal is fat loss?

(3:39) Q2 - Do you notice more challenges with body image when you are leaner?

(7:36) Q3 - Weighing food — cooked or raw?

(11:23) Q4 - Do you recommend gluten or dairy-free diets to your clients and why?

(12:24) Q5 - In a fat loss phase and want to travel for a week — should I follow my program or stop?

(16:13) Q6 - How important is meal timing on weekdays vs weekends while you're out?

(20:08) Q7 - Best recovery tips?

(21:54) Q8 - Can you have fats before training?

(27:44) Q9 - Is there ever a time where you wouldn't use a deload?

(30:16) Q10 - Not having my cycle — does it hinder my ability to grow muscle?

(33:35) Q11 - What is your favorite board game?

(34:10) Q12 - What is your favorite card game?

(35:11) Q13 - If you could teach one subject in school, what would it be?

(40:10) Q14 - What is your favorite beverage?

(42:19) Q15 - What is one thing you can't do?

(42:58) Q16 - What makes you laugh no matter what?

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]

© 2020, Physique Development LLC. All rights reserved.

Charlotte is an ACE certified personal trainer and a Precision Nutrition L1 nutrition specialist and has trained clients in person and online in the past and is now fully online. Charlotte was also pescatarian for a couple of years and is slowly introducing meat back in but knows how to navigate special population diets like her past diet. Currently, Charlotte has been in a surplus for over half a year and has progressed greatly within her execution of exercises and finding balance outside of dieting.

She loves helping her clients reach their goals and discover what they are truly capable of in the gym and beyond. She looks forward to continuing her education for years to come alongside the Physique Development family while helping people uncover their true potential. She loves listening to podcasts as well as coffee, books, and watching the sunrise from her porch (bonus points for those last three together).

Listen in and hear more about Charlotte's story.

Book mentioned: All the Light We Cannot See - https://amzn.to/3aBip20

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 Charlotte - @cmjones.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]

© 2020, 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.

We will answer 15 total questions on topics such as, body recomposition, guidance on offseason length and recommended cardio, scale weight and adjusting macros, working out when sore, and much 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.

QUESTION TIMESTAMPS:

(0:41) Q1 - Where do you like to see cardio in the offseason if sedentary and don't want to count steps?

(4:20) Q2 - Is it ever necessary to wear a belt for support during lifts?

(7:17) Q3 - How does PD taper steps/cardio along with calories in a reverse diet?

(10:51) Q4 - Is body recomp at maintenance macros/calories possible when BMI is already normal?

(13:46) Q5 - How long to reverse/maintain before cutting again?

(17:48) Q6 - How to make the most out of a long improvement season?

(21:39) Q7 - How do you stay present and positive in the moment?

(27:57) Q8 - Can a heavy leg day make the scale go up in the morning?

(30:41) Q9 - How patient should I be with scale weight before adjusting macros?

(33:26) Q10 - High hunger during a reverse - stick to the plan or honor your hunger?

(36:43) Q11 - Mental whirlwinds after shows - does it get easier the more you go through it, or is it crap every time?

(44:22) Q12 - Recommendations for someone who doesn't want to give up distance running but wants to build muscle

(49:18) Q13 - How do I know when I should or shouldn't workout when sore?

(52:28) Q14 - I know I need rest days but they kill my mentality

(57:48) Q15 - How can a female get her cycle back without a ton of bodyfat regain?

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]

© 2020, Physique Development LLC. All rights reserved.

Kortney, like the other PD coaches, has been a PD client for over a year. We saw great promise and potential in her and even met up with her when she was living in Arizona back in January. Alex left that meeting and told Sue, "I think one day she will make a great addition to PD." And here we are, less than a year later and it’s HAPPENING!

Kortney's passion for nutrition and fitness began seven years ago as a freshman at Indiana University. With a naturally inquisitive spirit and drive for continuous improvement, Kortney decided to build a lifestyle around improving her health and physique.

Kortney was fascinated by the incredible, dynamic nature of our bodies but struggled to know what was "truth" from reading so much information online. For a few years, she naively adhered to widespread (but inaccurate) rules to try and stay in shape, and allowed herself very little time for rest. These habits eventually wrought havoc on her system: chronically elevating her stress hormones, disrupting her reproductive system, and diminishing her ability to be fully present.

Now, her health has never been better. Her knowledge as a fitness nutrition specialist, mentorship from Alex, and anecdotal experiences have intensified her mission to teach others about good nutrition, intelligent exercise, and genuine recovery. She aspires to help clients tune in to their bodies and steadily make sustainable change to look and feel exceptional. Kortney has her Precision Nutrition Level 1 cert and is finishing up her NASM certification and lives in Chicago near her fiancé, Kevin.

Get to know Kortney 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 Kortney - @kortneyriedyy

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]

© 2020, Physique Development LLC. All rights reserved.

Staying on track while traveling is no easy task. In today’s episode, we discuss all things training, nutrition, and supplementation while on the go. Everything from how to get through TSA with your packed food, how to best select where you’re staying to maximize your health and fitness, and how to find gyms while you’re away.

Content and products mentioned:

Video on TSA: https://youtu.be/ZGy6uaAlZ5Q

Cooktop: https://amzn.to/34cFjZI

Fast Food Ebook - $5: https://physiquedevelopment.com/product/fast-food-guide

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]

© 2020, Physique Development LLC. All rights reserved.

Fiber here, fiber there... It seems you can find fiber in everything from a tortilla to a protein bar. How much should I consume? What types should I consume? And from which sources? And when tracking my carbs, do I count net carbs or total carbs? Coach Sue leads us into the abyss of fiber type and amount, and touches on the hot topic of net carbs.

Another hot topic in recent years has been protein intake. Is consuming 1g per pound enough to grow muscle? How about more? Less? It seems, like most things, teams are forming in alliance of the appropriate intake. In this segment, we discuss context. We discuss individual needs and why less than the 1g per pound may work for you and when you should be consuming it throughout your day.

Meal Plans... Are they really the worst thing ever? In recent years, the fitness community has shunned the meal plan idea down to a sure tell sign of being an industry charlatan. If you prescribe meal plans, you are sending cookie-cutter, restrictive plans to your clients. Is there truth to this statement or can meal plans be forgiven if done properly? In this segment, Coach Alex teaches us when meal plans can work for and against us.

(1:11) Topic 1: What You Need to Know About Net Carbs & Fiber

(17:05) Topic 2: How Much Protein to Consume & When to Consume It

(44:15) Topic 3: Meal Plans - The Worst Thing Ever?

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]

© 2020, Physique Development LLC. All rights reserved.

There are many things you should consider when thinking about your first competition prep for a physique sport. When it comes down to it, you may have your ducks in a row physically but there is a list of things you may be forgetting about when it comes to the logistics of competing in a competition like this one. In our first segment, we dive into everything you need to know before you start competing.

Entering the fitness industry with your eyes set on making an impact is a noble pursuit. It has potential to be filled with impact, influence, and creating a successful career. With that comes the potential of getting lost, or wrapped up in the industry as a whole, not knowing how you got there or where to go next. In our second segment, we dive into things to keep in mind to ensure you set yourself up for success, and create needed space between you and others trying to do the same thing.

Finally, does exercise technique matter? If I do not focus on improving it will it impact my goals of building muscle and strength? As you could imagine, exercise technique is on the top of our list. Before you get caught up in adding sets or reps to your workouts, be sure that your execution is where it needs to be to ensure you are placing tension on the target muscle(s) through its respective range of motion. Exercise technique is a fundamental of strength training. If you’ve spent time playing sports growing up, you’ll know fundamentals are something you cannot get very far without.

(1:16) Question 1: What Do You Need To Know Before You Start Competing?

(23:17) Question 2: How Do You Avoid Getting "Lost" in the Online Space?

(50:43) Question 3: How Does One Focus on Form when Starting on Their Fitness Journey?

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]

© 2020, Physique Development LLC. All rights reserved.

To know the pros & cons of training to failure, we think it is helpful to understand what is occurring physiologically at a cell through resistance training and the closer we approach failure. In this segment, we dig deep and we tell the story from a different perspective than you have probably heard before.

Repetition tempo is one of the most overlooked components of intelligent program design. Why is this the case? In this segment, we dive into why rep tempo is crucial to your long-term progress and why you may want to start paying closer attention to it in your training.

Training while traveling can be frustrating. You’re typically stuck in a less than ideal scenario where you are having to make a lot of compromises just to fit in your session. In this segment, we take a deeper look into what the most important aspects of these workouts are, and how to maximize them when traveling.

(1:33) - Which is Better: Training to Failure or Training Closer & Closer to Failure Over Time?

(25:45) - How Can We Better Understand Repetition Tempo?

(46:50) - What Are Some Things to Keep in Mind with Traveling & Training & Keeping on Track?

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]

© 2020, Physique Development LLC. All rights reserved.