Shows
Coaching & CocktailsS4 Ep8 - Gut Health: The Hidden Key to Unlocking Your Best PhysiqueIn today's episode, Tina is joined by guest expert, friend and fellow coach, Allison Fahrenbach, Pro Figure Athlete, and NBHWC Integrative Health Coach | FDN-P | B.SAllison and Tina dive deep into the fascinating and often overlooked world of gut health and how it can be the game-changer you need to supercharge your physique goals. Whether you're an athlete, a fitness enthusiast, or simply looking to improve your overall well-being, your gut health plays a critical role in achieving your desired results.Join us as we explore the symbiotic relationship between your gut and your...2023-10-3059 minCoaching & CocktailsS4 Ep7 - Hitting the "Factory Reset" Button to Break Through a PlateauWe've all heard of factory resets when it comes to our tech devices. It's that magical button that wipes the slate clean and gets everything running smoothly again. But have you ever considered the concept of a "factory reset" for your health and fitness journey?In today's episode, Brandi and Tina discuss the when, what, why, and how to do a "factory reset" with clients struggling to make progress toward their fitness goals, despite "doing all the right things." If you find yourself struggling to meet your goals, even after "doing all the right things," o...2023-10-1641 minCoaching & CocktailsS4 Ep6 - Unlocking Potential: The Coach-Client ConnectionIn today's episode, Brandi and Tina dive into the dynamic coach-client relationship, revealing how it can be a game-changer in achieving your health and fitness goals. Join us for this empowering conversation and discover how the right coaching can fuel positive life changes. But, let's be real - even the best attempts may face obstacles, so we'll also discuss the graceful art of parting ways if needed. So tune in, and enjoy this insightful chat on the joys and challenges of the coach-client journey. Don't get weird, use your head, it'll all be OK!Looking f...2023-10-0239 minCoaching & CocktailsS4 Ep5 - Stress and the Power of PerceptionStress is an inevitable part of life, but did you know that how we perceive it can change everything? In this episode of the podcast, join Brandi and Tina for an eye-opening discussion on the perception of stress.Discover how a simple shift in perspective can turn stress from a foe to a friend, helping us navigate life's twists and turns with grace and resilience. Don't let stress overwhelm you – empower yourself with the power of perception! Don't get weird, use your head, it'll all be OK!Looking for a coach to h...2023-09-1826 minCoaching & CocktailsS4 Ep4 - And they Call it "Self-Sabotage"If you were ever a Beastie Boys fan, maybe you caught that little reference to one of their popular songs in the title; however, this week's episode is not about the Beastie Boys or their song. In this episode, Brandi and Tina discuss one of the themes that keeps coming up in our client check-ins - Self Sabotage. Join us for the conversation and let's get into the nitty gritty of what it is and why we do it. Don't get weird, use your head, it'll all be OK!Looking for a coach to help yo...2023-09-0422 minCoaching & CocktailsS4 Ep3 - Bodybuilding...When is Enough EnoughIn today's episode, continue along with Brandi and Tina as they continue their conversation about all things "enough." Knowing when to hold'em and when to fold'em is the name of the game today. When do you say, enough IS enough in the sport of competitive bodybuilding. Don't get weird, use your head, it'll all be OK!Looking for a coach to help you be YOUR best self? Let's get in touch!www.centerstagethleticscoaching.cominfo@centerstageathleticscoaching.comIG: @teamcsfpFB: https://www.facebook.com/teamcsfp2023-08-2143 minCoaching & CocktailsS4 Ep2 - You are EnoughIn today's episode, Brandi and Tina introduce to you their concept of Enoughness, and what it means to each of us. If you've never been told "you are enough," we're here to let you know that you are, indeed, enough just where you are and just as you are. Have a listen and join the conversation, then decide for yourself that you are enough! Don't get weird, use your head, it'll all be OK!Looking for a coach to help you be YOUR best self? Let's get in touch!www.centerstagethleticscoaching.c...2023-08-0737 minCoaching & CocktailsS4 Ep1 - Don't Call it a Comeback....Don't call it a comeback, we've been here for years....No, seriously, we HAVE been here, and I promise we've been quite busy, but sadly podcasting took a backseat to all the other things we had going on. Let us (Brandi and Tina) reintroduce ourselves to you....We are back and so excited to get to know you all again and introduce you to some of the things we've been 'noodling' on over the past few years. Can't wait to share how some things have changed....thoughts, feelings, strategies, LIFE!Join us for t...2023-07-2423 minCoaching & CocktailsEpisode 86: Empowerment Project - Tina Fryar Jones' StoryIn today's episode we are bringing you yet another in our Empowerment Project series. Today you'll hear from Tina Fryar-Jones. Tina's road to the competition stage has been a bumpy one, but also one filled with incredible resilience and perseverance. There is so much that can be learned from her and we believe you will find a lot of yourself in her story.If you are interested in starting your own journey with us, please don't hesitate to reach out! We're here to meet you where you are and provide you with the tools and guidance you...2022-02-0453 minCoaching & CocktailsEpisode 83: Happy New Year - Resolutions and MotivationHappy New Year from Tina and Brandi! We're bringing you another oldie but goodie just in time for all the 2022 goal setting and New Year's resolutions! In this week's episode we discuss our thoughts on New Year's resolutions along with the word "motivation" and why we should just eliminate it from our vernacular, lexicon, and vocabulary. Learn why trying to be "motivated" to reach your goals will likely end up in disappointment 99% of the time.If you are looking to set some health and fitness goals for yourself in 2022 and feel like you need a...2021-12-3159 minCoaching & CocktailsEpisode 80: What to Expect When You're Competing - PrepAs we gear up for a new competition season, we're re-running some oldies but goodies. In this series we'll cover all the phases of a competition prep life cycle.And as an early Christmas and New Year gift to everyone, we're dropping all four episodes at once! Pre-PrepPrepPeak Week and Show DayReverse and RecoveryBefore you make the decision to compete, don't sell yourself short. Take a listen so you understand how every aspect of competing works. It's not all pretty suits, tans and heels I can promise you that.If you're looking f...2021-12-231h 03Coaching & CocktailsEpisode 82: What to Expect When You're Competing - Recovery and ReverseAs we gear up for a new competition season, we're re-running some oldies but goodies. In this series we'll cover all the phases of a competition prep life cycle.And as an early Christmas and New Year gift to everyone, we're dropping all four episodes at once! Pre-PrepPrepPeak Week and Show DayReverse and RecoveryBefore you make the decision to compete, don't sell yourself short. Take a listen so you understand how every aspect of competing works. It's not all pretty suits, tans and heels I can promise you that.If you're looking f...2021-12-231h 05Coaching & CocktailsEpisode 81: What to Expect When You're Competing - Peak Week and ShowdayAs we gear up for a new competition season, we're re-running some oldies but goodies. In this series we'll cover all the phases of a competition prep life cycle.And as an early Christmas and New Year gift to everyone, we're dropping all four episodes at once! Pre-PrepPrepPeak Week and Show DayReverse and RecoveryBefore you make the decision to compete, don't sell yourself short. Take a listen so you understand how every aspect of competing works. It's not all pretty suits, tans and heels I can promise you that.If you're looking f...2021-12-231h 23Coaching & CocktailsEpisode 79: What to Expect When You're Competing - Pre PrepAs we gear up for a new competition season, we're re-running some oldies but goodies. In this series we'll cover all the phases of a competition prep life cycle.And as an early Christmas and New Year gift to everyone, we're dropping all four episodes at once! Pre-PrepPrepPeak Week and Show DayReverse and RecoveryBefore you make the decision to compete, don't sell yourself short. Take a listen so you understand how every aspect of competing works. It's not all pretty suits, tans and heels I can promise you that. If you're looking f...2021-12-2347 minCoaching & CocktailsEpisode 78: Starting Over - Failure or Another Opportunity for Success?There's no such thing as starting over from square one. Even if you feel like you have to start over, you are doing so with more knowledge, strength and power than you had before. Your journey was never over, it was just waiting for you to find it again. In Episode 78, Brandi and Tina discuss the recent phenomenon of clients who have come back and are "starting over." Maybe you feel like if you have to "start over" it somehow means you have failed at your initial goal. Starting over may, in fact, mean you failed at so...2021-12-1027 minCoaching & CocktailsEpisode 75: Empowerment Project - Kelly FIn Episode 75, Brandi and Tina are back with another Empowerment Project story. In this episode, Kelly F. shares how she lost herself and then after trying to compete, found herself again without ever stepping foot on stage. I think many women will see themselves in Kelly's story. Take a listen and let us know your own stories of empowerment. We'd love to share!Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:Facebook: https://www.facebook.com/coachingncocktails/...2021-10-2235 minCoaching & CocktailsEpisode 74: OCB Apex Natural 2021 Show Review and a fiTfany Update!We're back! It's been a crazy busy summer for everyone but Brandi and Tina are back and kicking things off with another Team CSFP show review of the OCB Apex Natural Pro/Am from this past weekend. And for those of you who have been hanging on the edge of your seats there is also update on the fiTfany Project!Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:Facebook: https://www.facebook.com/coachingncocktails/Discussion...2021-09-1754 minCoaching & CocktailsEpisode 73: Show Review - OCB Presidential Cup 2021We're kicking off the fall competition season with the OCB Presidential Cup (8/14/21) promoted by Bobby & Jess Covino. Join Brandi and Tina as we give our post-show review of all the highs and lows of the event. Although come to think of it, there were NO lows! It was a great show! Congratulations to all the athletes, but in particular our Center Stage Athletics & Team CSFP athletes: Charline, Monique, Kelly and Joanna. Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:2021-08-1653 minCoaching & CocktailsfiTfany Project Ep 6: Help is Not a 4-letter WordEp 6: Check in 4 Part 2, week 18 April 18, 2021Summary: Picking up where we left off with part 2 of the week four check in, the conversation turns to the very critical discussion of mental health and taking care of yourself. Tiffany bravely talks about her own experience and struggles with a certain diagnosis. After the session Tina and Brandi break down their thoughts on the revelation and how it impacts progress. Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Fo...2021-07-301h 08Coaching & CocktailsfiTfany Project Ep 5: Going Down with the ShipEp 5: Check in 4 Part 1, week 18 April 18, 2021Summary: Paradise lost and found. In part 1 of this 2-part episode Tiffany gives us the rundown of her time in paradise and how she’s discovered that she is sinking her own ship with unmanaged stress. After a review of current progress, there’s a tough discussion about being uncomfortable when looking at progress photos of yourself. Brandi and Tina recap with their thoughts on how critical managing stress is to your success or failure in the pursuit of health and fitness. This episode is a real cliff...2021-07-3058 minCoaching & CocktailsfiTfany Project Ep 4: That’s a Trigger, Go Figure!Ep 4: Check in 3, week 13 March 14, 2021Summary: Listen to what it is like when fitness stops being polite and starts getting real. Tiffany hits the milestone of three months on her journey but drops some information bombs that make everyone a little nervous! During some introspective moments she has an epiphany about her behavioral triggers, and they are not what you may think. Brandi and Tina break it all down after the episode and talk about what really matter sand what is just noise.Listen to Coaching & Cocktails podcast anywhere you stream you...2021-07-301h 29Coaching & CocktailsfiTfany Project Ep 3: Sometimes You’re the Windshield and Sometimes You’re the BugEp3: Check in 2, week 7, January 31, 2021 Summary: Tiffany has been GOING THROUGH IT since her last check in. In this episode she reports the good, bad and ugly of her last four weeks. After an incredible epiphany about some long-standing nutrition habits, she discusses how she needs to be very purposeful in her “me time” in order to stay on track. Brandi and Tina give their opinions on it all after the episode, what else is new!Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and mo...2021-07-301h 06Coaching & CocktailsfiTfany Project Ep 2: Time to Set Some BoundariesEp 2: Check in 1, week 3. January 3, 2021Summary: In the first live check in, Tiffany learns that while things are very simple, they are most definitely not easy. After some initial success putting small training and fitness practices in place, the realities of old habits in lifestyle choices surface, and hard. Tina and Brandi break it down after the episode and discuss how it’s really all the “other” things that pose the greatest challenge for most clients. Spoiler alert, it is never the training and nutrition that is the issue. Listen to Coaching & Cocktails podcast a...2021-07-301h 07Coaching & CocktailsEpisode 71: Feedback - The Good, The Bad and The Straight Up Whack!The world is starting to reopen, competitions are in full swing, and we're having to get back to "reality" for the first time in over a year. Some of that reality can be hard to swallow and tough to take. In this week's episode, Brandi and Tina discuss what to do when you are faced with some sort of feedback or criticism that you just may not like. What should you do if the feedback is accurate? How do you handle it if it's not? How much do you take in and how much do you try to correct...2021-05-211h 22Coaching & CocktailsEpisode 70: Spring Show Review - OCB Richmond & CatonsvilleThe spring competition season is in full swing! Join Brandi and Tina in Episode 70 as we discuss and review our first two Center Stage Athletics team events: OCB Atlantic Super Show (Richmond, VA) and the OCB Catonsville Conquer (Baltimore, MD). To learn more about OCB events visit: https://ocbonline.com/event_schedule.phpListen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:Facebook: https://www.facebook.com/coachingncocktails/Discussion Group: https://www.facebook.com...2021-05-1441 minCoaching & CocktailsEpisode 69: What it Takes to Compete - Stacey Chatman Interviews Coach TinaBetter late than never! In this week's episode we're posting a replay of the interview Coach Tina did with Ms. Stacey Chatman, promoter of the OCB Mountain State Classic and Master's Bikini Pro. In the interview we discuss what it takes to compete from beginning to end as well as a little about the sport and Stacey's upcoming show on July 17th, 2021.Watch the original video of the interview here (to see the photos referenced): https://www.facebook.com/116572535668/videos/315028380050282If you are interested in competing in Stacey's show, you can find more information about...2021-05-0455 minCoaching & CocktailsEpisode 68: Ask the Coach - What's Your Favorite Carb Source?In Episode 68, Brandi and Tina are continuing with their second episode in the three part series, "Ask the Coach." In today's episode, we're asking "what's your favorite carbohydrate source?" We get questions like these from clients, friends and colleagues on the regular, so figured why not put it in a podcast. You'll find, we are really quite boring when it comes to what we eat and live by the K.I.S.S. (keep it simple stupid) principle most of the time. Boring? Maybe. Effective? 100%Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast...2021-04-2317 minCoaching & CocktailsEpisode 67: Ask the Coach - What's Your Favorite ProteinIn Episode 67, Brandi and Tina are starting a new 3-part mini-series called "Ask the Coach." In today's episode, we're asking "what's your favorite protein source?" We get questions like these from clients, friends and colleagues on the regular, so figured why not put it in a podcast. You'll find, we are really quite boring when it comes to what we eat and live by the K.I.S.S. (keep it simple stupid) principle most of the time. Boring? Maybe. Effective? 100%Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify...2021-04-1623 minCoaching & CocktailsEpisode 66: Coaching Without Cocktails - Real Talk About Women and Alcohol.Regular social drinking has become so normalized that many people find it more unusual when someone chooses not to drink outside of health or religious reasons. Maybe you've had a few too many hangovers lately and are fed up with the morning fuzziness and vague headache that follow your nightly glass or two of wine? Maybe you are beginning to question if or how alcohol should have a place in your life anymore?In this week's episode, Brandi and Tina are joined by special co-host Chris Fuste as we discuss our take on the book "Quit Like...2021-04-091h 08Coaching & CocktailsEpisode 65: Lifting Weights Make Women Bulky and Other Fitness Myths DebunkedYou've heard them before: lifting heavy weights will make women bulky, spot reduction works, exercise can erase my bad eating habits. In today's episode, Brandi and Tina are debunking some common fitness myths and setting the record straight! If you ever thought you could do more cardio to burn off that cupcake or perform 200 situps a day to see your abs, this episode is for you! Are abs really made in the kitchen? Take a listen and you'll find out what is fact and what is myth.Listen to Coaching & Cocktails podcast anywhere you stream your favorites: A...2021-03-2640 minCoaching & CocktailsEpisode 63: Back to Basics - CardioContinuing with our Back to Basics series, in Episode 63, Brandi and Tina discuss the "dreaded" cardio. Why do so many have a love or hate relationship with it? Are you doing too much or too little? What type of cardio should you be doing anyway? Take a listen and learn some of the basics about the different types of cardio, when and why you should do it and when you shouldn't. And learn why you should NOT hate cardio!Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and...2021-03-121h 09Coaching & CocktailsEpisode 62: When Good Coaching Goes Bad - Red Flags and Crowd SourcingLISTEN TO THIS EPISODE BEFORE YOU HIRE A COACH!Tilapia, asparagus and cutting water - OH MY! Yes, you've heard the horror stories, or maybe you've even experienced some bad coaching yourself. In Episode 62, Brandi and Tina discuss all the "bad coaching" red flags that mean you should run and never look back. We also discuss the dangerous new social media phenomenon of "crowdsourcing" your coaching. Not sure what that is? Take a listen and learn what not to do and how not to fall into the traps of a bad coach.Listen to Coaching...2021-03-051h 04Coaching & CocktailsEpisode 61: Back to Basics - TrainingNext up in our back to basics series is Training. In episode 61, Brandi and Tina discuss the basics of executing a safe and effective training program for any fitness level. Even if you've been at this for a long time, you may not realize some of the things you're doing that can put a damper on the effectiveness, efficiency and most importantly, the SAFETY of your training program. It's not always about the number of reps, sets or even the exercises you do! Take a listen and learn how to make the most of your training by getting back...2021-02-261h 08Coaching & CocktailsEpisode 59: Back to Basics - Food LoggingSometimes we all need a little refresher on some of the most basic things we can do to reach our health and fitness goals. That's why we're starting our new series, "Back to Basics." In Episode 59, Brandi and Tina discuss food tracking and logging. We cover why tracking your nutrition is important, when it's appropriate and when it might not be necessary and then get into some of the most common mistakes we see that trip people up and often lead to slower progress. Whether your seasoned "food logger" or you're new to the game, this podcast i...2021-02-1258 minCoaching & CocktailsBoni-sode 11: Walk Down Memory Lane and OCB Natty Bodybuilding in 2021In this special boni-sode , we sat down with OCB "heads" Sean "Sully" Sullivan (just a guy) and Marjorie Thrash. Brandi sat this one out, so Tina was joined by her husband, Eric. We spent some time walking down memory lane with Sully, who was our first coach when we started in this sport back in 2005. A lot has changed over the years, but what has NOT changed is our love and passion for the sport and the friends we've made along the way.Find out all the cool and excited things in store with the OCB in 2021! L...2021-02-0850 minCoaching & CocktailsEpisode 58: Mindfulness - The REAL Magic Pill?The word mindfulness is thrown around a lot in our current culture, but what does it really mean to be "mindful" and why should you care? In Episode 58 Brandi and Tina discuss the topic of mindfulness, what it means, why you should be implementing some sort of mindfulness practice, and how it can help you in every aspect of your life. mind·ful·ness /ˈmīn(d)f(ə)lnəs/ nounA mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bo...2021-02-0557 minCoaching & CocktailsEpisode 57: What's in a Client Check-in?You may here Brandi and Tina discuss "client check-ins" frequently; but what the heck is a check-in anyway? What's involved? What do the clients tell us and how do we respond?In Episode 57, you'll get a live, virtual check-in with our client Chris F. Chris was in the beginning stages of preparing for fall competitions and started to feel as though she couldn't do it, or rather, she was "getting weird." Chris discussed previously in an empowerment series episode how she had what she considered PTSD from competition preps in the past so "getting weird" is her...2021-01-2938 minCoaching & CocktailsEpisode 56: Happy New Year and Exciting Things to Come in 2021!Happy New Year from Brandi and Tina! It's been a while, but we're back and ready to rock n roll for the new year with some new topics to cover on Coaching & Cocktails podcast!Have a listen and follow along for the fun this year!Want to join our Coaching & Cocktails "team patreon"? Check it out here:https://www.centerstageathleticscoaching.com/team-membership/Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:Facebook: https...2021-01-2235 minCoaching & CocktailsEpisode 55: I Want to Compete, but....So you think you want to compete or maybe you just want to train to look like you do? We have news for you....no you don't! In this episode, Brandi and Tina have a brutally honest conversation about what it really takes to compete IN ANY SPORT! Learn about the athletic 'bell curve' and how too often people 'think' they want to compete or worse yet, 'think' they want to just LOOK like they compete. More often than not most are really not willing or ready to do what it takes to get to the 'elite' side of...2021-01-151h 09Coaching & CocktailsEpisode 54: Happy New Year, Resolutions and F&$k MotivationHAPPY NEW YEAR from Brandi and Tina. We hope you enjoy this replay of Episode 6 - Fuck [The Word] Motivation. In this episode we discuss our thoughts on New Year's resolutions along with the word "motivation" and why we should just eliminate it from our vernacular, lexicon, and vocabulary. Learn why trying to be "motivated" to reach your goals will likely end up in disappointment 99% of the time.Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:...2021-01-011h 01Coaching & CocktailsEpisode 53: The Empowerment Project - Nathalia's StoryIn episode 53, Brandi and Tina bring you another amazing empowerment story, told in her own words. You've heard us mention Nathalia (Nat, Nathalie) in episodes past, most recently in one of our show reviews. She is truly incredible as an athlete, one of the most hard working, kindest women we've ever met and yeah, we call her our human Barbie because she's stunning. But beyond that, she has an amazing tale of resilience and grit, and an unwillingness to quit no matter the circumstance. Take a listen and learn how this incredible woman balances her sport, veterinarian school, traveling...2020-12-2348 minCoaching & CocktailsBoni-sode 10: Introducing the New Team MembershipHave you ever wondered what it would be like to be a part of Team CSFP? Center Stage Athletics and Team CSFP is opening up team membership to ANYONE who may be looking to enhance their mind, body and spirit health. Whether you've always wondered about competing, or you're just looking for a like-minded support network of individuals focused on being the best version of themselves, our team is here to support you.In this bonus episode, Brandi and Tina introduce the new team membership option, which is available now, open to the public (only t...2020-12-1837 minCoaching & CocktailsEpisode 52: OCB Queen City Showdown 2020 Show ReviewJust back North Carolina (cough cough contagion) and our final team event of the year, the OCB Queen City Showdown. In episode 52, Brandi and Tina sit down to discuss the weekend's highs, lows and well....you'll have to listen to get the lowdown.Couldn't be more proud of the four Center Stage Athletics & Team CSFP athletes who rocked the stage and ended the weirdest competition year ever, thank you 2020, with a BANG! Check out our website for final placements! https://www.centerstageathleticscoaching.com/prep-services/competition-results/Listen to Coaching & Cocktails podcast anywhere you...2020-12-1150 minCoaching & CocktailsEpisode 51: Holiday and Travel Eating Survival GuideIt's the holiday season and, well, everyone is in a tissy about how and what to eat! With that in mind, in episode 51, Brandi and Tina revisit their very 1st episode on how to survive holiday and travel eating and YOU SHOULD TOO...revisit the episode that is. Seriously, just do it! Take a listen and know that if you just use your head it will all be just fine!From our original episode notes:In this inaugural episode of the Coaching and Cocktails podcast, coaches Brandi and Tina of Center Stage Athletics discuss how to...2020-12-041h 09Coaching & CocktailsEpisode 50: The Empowerment Project - June's StoryIn episode 50, Brandi and Tina continue with their empowerment series highlighting the stories of real women with real struggles and how they've triumphed over them through fitness. This week we are learning about June* and how she overcame years and years of eating disorders which stemmed from some of her childhood experiences.*This story was submitted as anonymous. June is not her real name.If you have a story you want to share, please contact us by reaching via email, FB messenger, IG, anywhere! Just get in touch because we want to hear from...2020-11-271h 22Coaching & CocktailsEpisode 49: Burnout - The Secret to Unlocking the Stress CycleIn Episode 48, Brandi and Tina discussed some of their own stress and feelings of being burned out. This week we bring you a discussion of HOW to start to end those eternally burned out feelings and how to break the stress cycle in their review of the book "Burnout - The Secret to Unlocking the Stress Cycle" written by Emily and Amelia Nagoski.This groundbreaking book explains why women experience burnout differently than men—and provides a simple, science-based plan to help women minimize stress, manage emotions, and live a more joyful life. Burnout. Many wom...2020-11-201h 09Coaching & CocktailsEpisode 48: Burnout - Airing Out Our GrievancesIt's been a rough week and we're here to tell you about it! In episode 48, Brandi and Tina discuss the difficulties of the week and wonder WHY we are so burned out all the time. This is a great lead-in to next week's episode and our review of the book "Burnout - The Secret to Unlocking the Stress Cycle" by Emily and Amelia Nagoski. As we learn in the book, we're not alone in our burnout, in fact MOST women feel some sense of burnout, or low-grade stress simply because we are women.....uggghhhhh.Listen to Coaching...2020-11-1340 minCoaching & CocktailsEpisode 47: The Empowerment Project - Yvonne's StoryHappy early 51st birthday Yvonne, the Female Bodybuilder!In Episode 47, Brandi and Tina are bringing you another Empowerment Project story. Meet Yvonne C.; just a week shy of her 51st birthday when this is released. She transformed into a female bodybuilder over the past year and a half, which culminated in her competing in her first ever bikini competition at the age of 50 just a few weeks ago. If you've ever thought it's too late (in life) to get fit and healthy, or even too late to accomplish a huge goal; think again because Yvonne's story will...2020-11-0659 minCoaching & CocktailsEpisode 46: The Empowerment Project - Chris's StoryIn episode 46, Brandi and Tina are continuing on their journey to empower women by telling their stories. This is what we are calling The Empowerment Project. We're giving women the opportunity to tell THEIR stories (in case you're tired of hearing ours). We believe that in telling your story, whatever it is, gives you a sense of empowerment. It allows you to get "it" out of your head and once released into the universe whatever "it" is no longer has power over you. It can be cathartic, empowering, and most importantly can help someone else feel like they are...2020-10-301h 11Coaching & CocktailsEpisode 45: Improvement Season and AccountabilityIn Episode 44 we you heard Lindsay tell her story followed by Brandi and Tina discussing some of the highlights. One of the themes extracted was the idea of what we're now calling the "Improvement Season." Most people consider the time between competitions, regardless of sport, the time to get bigger, faster or stronger; focusing on the physical aspects of improvement. In this episode we are challenging everyone to view this as time to improve on much more than your physical. In order to truly consider yourself an athlete, in sport or in life, you must always be searching for w...2020-10-231h 17Coaching & CocktailsEpisode 44: The Empowerment Project - Lindsay's StoryWelcome to Season 2 of the Coaching and Cocktails podcast. Brandi and Tina couldn't be more thrilled to have been with you for a year now! Thank you for your continued support and we truly hope you love what we have in store for you in Season 2!We are so excited to kick off our new "Empowerment Project" as we enter into season 2 of the Coaching and Cocktails podcast. In Episode 44, we'll hear the story of Lindsay S. A former elite high school and college athlete who decided to give the sport of natural bodybuilding a try. After...2020-10-161h 05Coaching & CocktailsEpisode 43: Introducing Season 2 - The Empowerment ProjectIn this final episode of Season 1, Brandi and Tina introduce what's to come in the new season. The Empowerment Project is a collection of your (our listeners) stories. Everyone has a story to tell, and there is empowerment in telling it, not only for the owner of the story but for others as well. If you've been listening to us long, you know we LOVE stories and we LOVE empowerment and we also LOVE to share! This is YOUR chance to share, in your own voice, telling your own story in your own words. We're...2020-10-0944 minCoaching & CocktailsEpisode 41: When Training and Nutrition Aren't EnoughIn Episode 41, Brandi and Tina discuss what happens when changing training and nutrition aren't always the answer to the biofeedback we're receiving from clients. Weight spikes, or strange fluctuations in an otherwise "on point" training and nutrition program can indicate something more going on that can't be addressed with training or nutrition changes alone; or even at all.Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:Facebook: https://www.facebook.com/coachingncocktails/Discussion Group: https://www.facebook...2020-09-2538 minCoaching & CocktailsEpisode 40: What the Hell Am I Looking At - Top Competition MistakesIn episode 40 of the Coaching & Cocktails podcast Brandi and Tina discuss some of the most common mistakes we see on stage. Coming off of our team competition weekend in Norfolk, some of our newer athletes had questions about what the hell they were looking at and what on earth was going on with what they were seeing on stage. Gave us a great idea for a podcast! Listen and learn "what NOT to do" on stage so you can avoid someone looking at you on stage and saying "WTF"?Listen to Coaching & Cocktails podcast anywhere you stream...2020-09-1848 minCoaching & CocktailsEpisode 39: Hometown IntuitionIn Episode 39, Brandi and Tina take a break from the normal fitness conversation and decide to share our very own "hometown murder" stories. Fellow true crime fans will recognize the hometown murder series featured on our "other" favorite podcast "My Favorite Murder." Of course, even when we take a break from the norm, Tina has some life altering epiphany and we find our way back to some very important messages on safety, mental strategies and life lessons; this episode is no different. Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher...2020-09-111h 06Coaching & CocktailsEpisode 38: WTE Series Part 4 - Post Show Recovery and ReverseIn 2016, Brandi and Tina published their all encompassing guide to competing in physique competition, 'What to Expect When You're Competing.' It's your no B.S. guide to everything you need to know from making the decision to compete through what happens when you step off stage. In this new 4-part series, we take it a step further and dive deeper into the lifecycle of a successful fitness/physique competitor. Part 1 - Pre-Prep, Off-Season, BuildingPart 2 - Cutting Phase (Prep) Part 3 - Peak Week and ShowdayPart 4 - Recovery and ReversePart 4 - Pos...2020-09-041h 05Coaching & CocktailsEpisode 37: WTE Series part 3 - Peak Week and ShowdayIn 2016, Brandi and Tina published their all encompassing guide to competing in physique competition, 'What to Expect When You're Competing.' It's your no B.S. guide to everything you need to know from making the decision to compete through what happens when you step off stage. In this new 4-part series, we take it a step further and dive deeper into the lifecycle of a successful fitness/physique competitor. Part 1 - Pre-Prep, Off-Season, BuildingPart 2 - Cutting Phase (Prep) Part 3 - Peak Week and ShowdayPart 4 - Recovery and ReversePart 3 - Pea...2020-08-281h 23Coaching & CocktailsEpisode 36: Fuck Politeness Part 2In this week's episode, Brandi and Tina revisit the concept of "Fuck Politeness" (borrowed from My Favorite Murder hosts Karen and Georgia. In episode 4 of our podcast we discussed this concept in terms of protecting yourself from physical harm; but in today's episode we take it a step further and focus on the mental aspects of protecting yourself as well as how it's our duty to stand up for and protect others. It's not about being rude or mean, rather, it's about setting boundaries when someone else's "doing their best" just won't jive with our own core values and...2020-08-211h 36Coaching & CocktailsEpisode 35: WTE Series Part 2 - Prep and Cutting PhaseIn 2016, Brandi and Tina published their all encompassing guide to competing in physique competition, 'What to Expect When You're Competing.' It's your "no B.S. guide to everything you need to know from making the decision to compete through what happens when you step off stage. In this new 4-part series, we take it a step further and dive deeper into the lifecycle of a successful fitness/physique competitor. Part 1 - Pre-Prep, Off-Season, BuildingPart 2 - Cutting Phase (Prep) Part 3 - Peak Week and Show-DayPart 4 - Recovery and ReversePart 2 - The...2020-08-141h 03Coaching & CocktailsEpisode 34: WTE Series Part 1 - Prepping for PrepIn 2016, Brandi and Tina published their all encompassing guide to competing in physique competition, 'What to Expect When You're Competing.' It's your "no B.S. guide to everything you need to know from making the decision to compete through what happens when you step off stage. In this new 4-part series, we take it a step further and dive deeper into the lifecycle of a successful fitness/physique competitor. Part 1 - Pre-Prep, Off-Season, BuildingPart 2 - Cutting Phase (Prep) Part 3 - Peak Week and Show-DayPart 4 - Recovery and ReverseTo quote Brandi, "you...2020-08-0747 minCoaching & CocktailsEpisode 33: Beauty is in the Eye of the Beholder and Those Who Judge YouComing to you live from Tina's bed (you have to listen to find out why), Brandi and Tina discuss how beauty standards and bias can impact placement in a subjective sport like physique competition. We also discuss how our own bias toward what we see as beautiful, in ourselves as well as others, can have an impact on our own self-image outside of any sport.Listen to Coaching & Cocktails podcast anywhere you stream your favorites: Apple Podcast, Google Podcast, Stitcher, Spotify, iTunes, and more.Follow us on social media:Facebook: https://www.facebook.com...2020-07-3149 minCoaching & CocktailsBoni-sode 8: We'll Be Right Back!Brandi and Tina are taking a quick break this week, but we'll be back before you know it on our regular day next week! Stay tuned!Quick reminder of our contest going on! Rate and review us on Apple Podcasts. Snap a screenshot and email it to us coachingncocktails@gmail.com to win some amazing stuff!Don't get weird, use your head, it'll all be OK!Looking for a coach to help you be YOUR best self? Let's get in touch!www.centerstagethleticscoaching.cominfo@centerstageathleticscoaching.comIG: @teamcsfp2020-07-2400 min