On this episode Carolina and Jessica give you a full rundown on some of the main points of feedback that a bikini competitor may expect/receive from a judge after stepping off stage. Understanding your overall performance and being able to improve are two key factors that determine the success of a competitive bodybuilding athlete. 

Here we provide you with a step by step analysis of each type of feedback, how to interpret them, and who should you be looking up to for guidance in order to take action. 

This is a meaty one, and I hope you all enjoy it!

Hey everyone!

Welcome back to The Center Stage! We are so excited to be back with you all sharing some incredible industry insights and experiences.

In today's episode we introduce a very new member of TCS team as well as a fresh addition to the Professor Nutz and Swet N' Glow athlete roster, Jessica Dolias.

Jessica has been an integral part of the fitness and bodybuilding industry for years now, she shares her background, what lead her to become a part of the Bikini competitive world as well as her game plan for the 2022 season. Our hosts go way back to their NPC days, both earning their Pro Cards at NPC Universe (2016 & 2017) as well as competing together in a number of IFBB Pro shows over the years. 

Being in completely opposite ends of the competitive spectrum Jessica and Carolina, who is deep into her improvement season, share their off season strategies as well as how to sustain the strong mindset that helps them promote effective progress in their physiques.

I hope you all enjoy this episode.

Please make sure to share your thoughts with us on IG by tagging out @the.centerstage page as well as subscribing to our channel and leaving reviews below!

Merry Christmas Everyone!

For this week's special episode Carolina and Ashlyn go over some of their Christmas plans, cover a little Nationals recap and Team Ashlyn's stellar performance, as well as share some really helpful tips to survive the Holidays stress free. 

Knowing how committed you all are to your health and fitness journey, the girls wanted to make sure to share some of their go to tips to help you enjoy your time with the family, and have some goodies without feeling restricted or like you are falling off track. 

During today's episode Carolina and Ashlyn raise some really serious and important issues revolving athlete-coach dynamics. 

They cover not only your most common red flags, but also speak on inappropriate behaviors that, as athletes, they wish you ladies and gents to watch out for. You should never be made feel uncomfortable or unsafe when working with a professional of any industry. The girls also speak on developing a more supportive sense of community within the fitness industry in order to allow those who are, in fact, feeling targeted or mistreated to speak out (whether in a public or private setting). 

With that being said, the Ashlyn and Carolina are opening the floor, and their respective DM's, to anyone who has been struggling with the current dynamic/relationship with their coach or is feeling unsure and uncomfortable about voicing their concerns. 

This is a judgement free zone; our goal is always to share knowledge and promote awareness to topics others may not wish to speak on. 

Hope you enjoy the episode!!

This episode, the girls catch up on their Thanksgiving and talk about their favorite foods as Ms. Ashlyn experiences her first Thanksgiving out of prep in YEARS!!! Yes, that is right!

They also cover some of the essentials for knowing when is the right time to start competing, how to know whether you have the right look and how to navigate picking your first coach. 

Resources: 1st Annual NPC Women's Workshop click here

In today's episode Ashlyn and Carolina dive down the rabbit hole of PEDs and hormonal health revolving the bikini with the intention to clarify some doubts and normalize very important coach/athlete conversations. 

They share personal and client experiences and debate on the use, benefits, and judgement that is often passed on throughout the fitness industry when speaking about certain supplement protocol choices. 

It is important to note that neither Ashlyn nor Carolina are making specific product/compound recommendations as they are not medical professionals. The goal of this episode is to remove the stigma around the "PED talk" and help you all become stronger advocates for your own choices and health. 

Thank you again for all the support!

Please subscribe, leave a review and continue to submit your questions for our weekly recording sessions. 

In today's episode the girls go over some key aspects of reverse dieting, its importance, and some of the must do's in case you find yourself struggling post competitive season. They talk about their personal experience and struggles and cover some of the many important internal and reproductive health aspects of sustaining a well structure and concise reverse diet plan after stepping off stage. 

Stepping being so close to the ending of the 2021 Mr. Olympia weekend Carolina and Ashlyn discuss some of the key differences between the Bikini, and the newly added, Wellness divisions; their criteria expectation, and their personal input into some of the changes you can expect as someone who is either having a hard time picking which division is the right one for, or want to better understand the sport.

Here we are sharing some helpful resources/points of reference for the criteria and expectations for each and every female division in both the IFBB Professional League as well as the NPC:

NPC & IFBB Head Judge - Becky Lawson: @fitprobecky

NPC & IFBB Judge Head Judge - Sandra Williamson: @sandyonsanylane

NPC & IFBB Judge - Étila Santiago: @etila

But if you are ready for a HUGE surprise, make sure to listen until the end, as they share a very special guest who will be joining the girls for next week's episode! Find out and let us know how excited you are ;)

Thank you so much for your continue support!!

This episode Ashlyn and Carolina discuss this past weekend's turn of events, Ashlyn's second Mr. Olympia experience and her takes aways from her performance on stage. 

Going in depth about the importance of understanding when is time to push harder as well as pull back for the sake of your body, mind, and well-being, the girls share their past experiences with post show decisions and share a little of their plans for the future. 

Giving a little sneak peak as to what is to come for Ashlyn, something she is slowly sharing in her IG account, as well as where Carolina will continue to move towards for the remainder of this calendar year, our hosts have plan, aspirations, and some pretty exciting goals they are looking to accomplish through the rest of 2021. 

We want to thank you all for being part of this incredible platform, and continuing to show your love and support! 

Please make sure to Subscribe, Share & Submit your questions to our weekly questions boxes on @the.centerstage , @carolaraujo_fitness , or @ashlyn_ifbbpro IG accounts.