Coaching & Cocktails

Ever felt like you're oscillating between the rigidity of competition fitness and the lure of off-season indulgence? You're not alone. Join me us a journey to find that elusive sweet spot—a sustainable balance that melds discipline with pleasure, creating a lifestyle that sticks. Together with our guest Erin, we exchange tales and strategies on structuring a life that doesn't collapse once the trophies are on the shelf. We tackle morning and evening routines with equal fervor, dissecting how these bookends to our day can be the secret sauce to ongoing personal triumphs.Mornings can be more than just a mad dash to the coffee pot. We peel back the curtain on our own dawn rituals, from the splash of lemon water to the purring companionship of cats, which collectively serve as a launchpad for a day steeped in success. It's about more than just copying someone else's habits—it's finding what resonates with your rhythm. We explore the transformative power of habit stacking and setting intentions, ensuring you're armoring yourself with a mental toolkit to face whatever the day might hurl your way.But what of evenings, that time when the sun dips and our bodies crave rest? Here's where my kitchen alchemy comes into play—keeping clutter at bay and syncing my internal clock with a restorative sleep schedule. The calming influence of murder mystery shows (yes, you read that right) and the zen of a well-timed cup of tea are parts of the mosaic of my nightly wind-down. If you're ready to challenge your boundaries and you're curious about how something as brisk as a cold plunge can fortify your resilience, then this episode is your call to adventure. Let's cultivate the courage to embrace new habits and the resilience to weather life's storms. Join us and be inspired to weave your own tapestry of routine and ritual for a more balanced, resilient you. 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/teamcsfp

When pain knocks on your door and threatens to steal the joy from the activities you love, it's not always clear how to push through. That's where the wisdom of my personal physical therapist, Dat Cao of Native Physical Therapy, comes into play. This episode is a goldmine for anyone who lives to move and moves to live, offering a deep dive into the transformative power of physical therapy. Dat and I peel back the layers of common misconceptions about pain during physical activity, and we celebrate the undeniable link between movement, recovery, and mental health. For those of us juggling the complexities of life, from career shifts to the challenges of parenting, this conversation is a reminder to lace up your sneakers and keep dancing through life's hurdles.There's a silent dance that often goes unnoticed—the intricate steps between pushing limits and nurturing recovery. Throughout our discussion, you'll be inspired to rethink the way you view exercise progression, pain management, and the therapist-patient partnership. We stand firm on the philosophy of treating life as the sport it truly is, coaching listeners to not just play but excel at this game. From the importance of consulting healthcare professionals in understanding pain to the potential of treatments like dry needling, this episode is filled with stories and insights that resonate with anyone on a path toward better health.Lastly, let's talk about self-care—not as a luxury, but a necessity. It's time to shed the guilt and embrace routines that are as refreshing as a morning jog. Dat share's the transformative effects of his first CrossFit class, a testament to the power of community and the motivation to persist.If you're ready to prioritize your well-being and unlock the full potential of your body and mind, then this is the conversation you've been waiting for.Dat Cao, PT, DPT, Certified Orthopedic SpecialistNative Physical Therapy, Founder and CEOwww.nativept.com 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/teamcsfp

In this episode, join Tina and Erin, as we unwrap the layers of Netflix's "You Are What You Eat" docu-series. We'll share our candid reactions—from Erin's vegan standpoint to my omnivorous leanings—and peel back the curtain on the show's scientific promises. We're not just here to recount; we're here to question, challenge, and ultimately find the golden nuggets of truth about what we put on our plates.Our episode slices through the meaty debate on veganism, the environmental impact of our food choices, and the real-life challenges of building muscle sans animal products. It's a conversation brimming with personal takes, nutritional nuggets, and the occasional eye-roll at the pitfalls of dietary dogma.As we simmer down to our final thoughts, we stir in the rich lessons gleaned from the world's Blue Zones, where longevity thrives on more than tofu and tempeh. We serve up encouragement to embrace a life spiced with fruits, veggies, and mindfulness, to nourish not just the body but the soul, without getting entangled in the latest dietary trends. So, tune in, grab a snack (preferably a carrot stick), and let's chew on the idea that maybe, just maybe, we are what we eat—but that's not all we are. 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/teamcsfp

Triumph in the athletic world is often an iceberg, with the peak of success visible to the public, yet the submerged mass—comprising unseen struggles and relentless effort—remains concealed. In this episode, Tina and client-guest host Kara, peel back the glossy veneer of before and after pictures and question the portrayal of women in the media, all while challenging the authenticity that diet culture claims to offer.We share the behind-the-scenes reality of success, revealing the silent battles and the invisible toll of intense competition prep on athletes. This conversation is a stark reminder of the emotional and physical sacrifices that underpin the glossy images of perfection, and it highlights the strength of character required to navigate these demanding paths. We unpack the fallacy of balance within the extreme realms of competitive sports and the unvarnished truth of off-season struggles, the importance of coaching, and the liberating power of body acceptance .  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/teamcsfp

Ready to transform your daily life with the power of mindfulness? Join me with my special guest co-host, Erin P. as we explore this profound practice. Together, we navigate through the role of mindfulness in everyday situations, from road rage to food choices, and how it can lead to a healthier, longer life. Discover how you can harness the space between stimulus and response and integrate mindfulness into your daily routine.Delve deeper with us into the realm of neuroplasticity and the astounding ability of our brains to rewire themselves. Tina guides us through the concept of "Think Fit", the power of acknowledging our thoughts and behaviors, and the influence others have on our personal development. We journey into the world of meditation, debunking common myths and illuminating its benefits for managing thoughts, emotions, and even pain. Finally, we reveal the potential of mind-body practices, such as yoga and meditation, and the transformative influence they can have on your emotional and physical well-being. Hear our personal experiences and confront the common excuses that deter people from these practices. We then broach the topic of technology and the benefits of disconnecting for achieving peace and focus. Round off the journey with us as we delve into the power of mindfulness in self-care and how you can incorporate it into small moments in your day. Join us in this enlightening exploration, and discover how to lead a life of mindfulness.  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/teamcsfp

Ever wondered what it's like to be a competitive bodybuilder, meticulously tracking macros, and then shifting to intuitive eating? We're back this week with Erin P. as our special guest host where we'll go on a journey from tracking every morsel to food freedom and intuitive eating. As if that's not enough to satisfy your appetite, we serve up a feast of wisdom on mindful eating. Erin and I open up about our personal struggles with emotional eating and how we've learned to manage it. We share the tricks of the trade—competition preparation, tracking macros, and the most important ingredient, mindful eating. We also dish out tips on how to avoid mindless eating and the benefits of taking time to genuinely enjoy our meals.Finally, we wrap up our conversation with a hearty discussion on weight maintenance and food freedom. We underline the importance of trusting your body to make healthy choices and the significant role of mindfulness in overall well-being.  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/teamcsfp

Join us for episode 2 of 2 in our interview with bikini competitor Erin P.Have you ever had a dream so big that you would do whatever it takes to achieve it, even if it means transforming your entire life? Erin did just that. She dedicated years of her life to the stage, and her journey was anything but easy. But what happens when the goal becomes toxic, both physically and mentally? Erin had to face this reality when the demanding lifestyle of competitive bodybuilding began to take a toll on her. She shows us the importance of knowing oneself and making decisions that serve our well-being. The backstage atmosphere, the lifestyle changes, and overcoming disordered eating - Erin opens up about all these challenges and more.Erin's story doesn't end in defeat. Rather, it is a tale of empowerment. She found strength in her journey and gained confidence to succeed in all areas of life. Strength training was her vehicle to self-esteem and her coach, Tina, her guiding star. However, Erin also teaches us the importance of balance. She chose to end her bodybuilding journey, but her resilience and dedication continue to inspire. Join us as we explore Erin's journey in bodybuilding and beyond. It's inspiring tale of transformation, strength, and self-discovery. 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/teamcsfp

Join us for episode 1 of 2 in our interview with bikini competitor Erin P.This episode brings you Erin's fascinating narrative of self-discovery, resilience, and triumph. We journey through her initial aspirations to compete in a bikini competition, the tough adaptation to a strict meal plan, and the maneuvering of her fitness journey amid the COVID-19 pandemic. You'll be riveted by her tenacity in maintaining focus despite environmental stressors while participating in bodybuilding shows.As we progress through our deep conversation with Erin, the spotlight shifts to the exploration of uncomfortable emotions and the power they hold. Together, we dissect the importance of acknowledging these feelings and how it builds resilience and helps navigate life's hurdles. We also delve into the vital aspect of self-care, a concept often misunderstood in today's hustle culture. With Erin’s empowering perspective, we learn that taking time for oneself is not selfish but essentially a life necessity.Towards the end of this enlightening episode, we embark on a quest to identify one's true identity and drive. Erin provides profound insights on the significance of comprehending our core values which can lead to a more simplified decision-making process. Her story is a beautiful testament to the transformative impact of self-love, determination, and resilience. This inspiring conversation with Erin is sure to leave you motivated to face your own challenges head-on. Don't miss it! 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/teamcsfp

In 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 body, shedding light on how a well-balanced gut microbiome can impact everything from weight management to muscle gain and energy levels. Allison shares her expertise and  insights on the importance of maintaining a healthy gut for optimal physical performance.During this episode, we'll discuss:The gut-body connection: How your gut health influences your metabolism, immune system, and energy levels.The impact of diet on gut health: Learn about the foods that can either promote or hinder a healthy gut.Gut health and weight management: Understand the link between your gut microbiome and weight loss or gain.We also discuss actionable steps you can take NOW to improve your gut health.If you're serious about reaching your physique goals and want to gain a better understanding of the crucial role your gut health plays in this journey, then this episode is a must-listen. Tune in and take the first step towards unlocking your body's full potential.Guest: Allison FahrenbachPro Figure AthleteNBHWC Integrative Health Coach | FDN-P | B.SContact info for Alli :@allisonfahrenbach on IGwww.revivewellness.health  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/teamcsfp

We'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," or, if you think you may be a "high vibration" person, take a listen to today's discussion and let us know if anything resonates with you. 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/teamcsfp

In 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 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/teamcsfp

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 you be YOUR best self? Let's get in touch!www.centerstagethleticscoaching.cominfo@centerstageathleticscoaching.comIG: @teamcsfpFB: https://www.facebook.com/teamcsfp

In 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/teamcsfp

In 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.cominfo@centerstageathleticscoaching.comIG: @teamcsfpFB: https://www.facebook.com/teamcsfp

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 the conversation and maybe even come away with some new perspectives of your own. 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/teamcsfp

In 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 need to be successful in your healthy and fitness journey - no matter what your goals. Check out our programs on our website here: https://www.centerstageathleticscoaching.com/If you're ready to jump right in, start your application here:https://form.jotform.com/203575025444149Want more information? Sent us an email: info@centerstageathleticscoaching.com 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/teamcsfp

In today's episode, Tina sat down to catch up with OCB's Sean "Sully" Sullivan and Marjorie Thrash to chat about what's new in 2022 for athletes. Find out more about what's in store for the Yorton Cup this, what the new Wellness division is all about, and more. OCB's 2022 competition schedule : https://ocbonline.com/event_schedule.phpUpcoming posing workshops:https://www.centerstageathleticscoaching.com/In need of a coach to help you prepare for your 2022 season? Let's get in touch:https://www.centerstageathleticscoaching.com/coaching-services/ 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/teamcsfp

Welcome to another Empowerment Project story. This week we get to hear from Caitlin. Listen and follow along with her journey from "skinny" to fit to competitor. I believe many will be able to relate to her story, especially the years of being the "cardio bunny." You can follow Caitlin on IG @kitty_ca.t1If you are ready to start your own empowerment journey, we're here to meet you where you are. Drop us a message. www.centerstageathleticscoaching.com 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/teamcsfp

Happy New Year everyone! We're kicking off season 3 with just a quick intro to some of the things to come in our 2022 season of Coaching & Cocktails. Check out our Coaching & Cocktails Facebook page for an upcoming LIVE podcast event on January 21st, 2022 @ 6:30 pm EST. This event is FREE for everyone. Feel free to bring a friend or two and join in on the fun. You can submit questions ahead of time via our social media channels or email them to coachingncocktails@gmail.comJoin the fun here: https://fb.me/e/1sVqTrouYAfter the intro, check out a replay of our last Q&A event!Don't forget, if you are interested in coaching, you can check us out @ www.centerstageathleticscoaching.com for more information and to complete an application to work with us. 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/teamcsfp

Happy 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 little guidance and accountability get in touch! We'll meet you where you are and help give you the guidance needed to create the healthiest and happiest version of yourself.Visit our website: Center Stage Athletics CoachingDon'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/teamcsfp