Beyond The Prep Podcast

“Bodybuilding is sexy.” —Ashley Sproat

For too long, women have been constrained by narrow gender stereotypes that define femininity solely by appearances. However, through natural bodybuilding competitions, women find an empowering platform to proudly express their strength, dedication, and multidimensional selves. By challenging conventions and redefining beauty on their own terms, these athletes encourage all women to embrac...

“Just because you're in the gym does not mean that you have to compete. It's not for everybody, and that's okay. It doesn't mean that just because you're not competing, all of a sudden you're not a bodybuilder.” —Cristina Rifo

While bodybuilding requires intense physical training and discipline, the mental demands of the sport are often overlooked. Preparing for a competition brings tremendous stre...

“The mindset is the hardest part. You can do anything with your mind so don't doubt yourself.” —Correna Barthel

Having a positive relationship with food is vital for overall well-being and sustainable fitness goals. Learning to make balanced choices and listen to hunger/fullness cues helps cultivate a healthy mindset around nutrition that supports long-term health and wellness.

Correna Barthel is a competitive bodybuilder who fo...

“There was more to getting healthy than going to the gym. It had to start with nutrition and working on mental health.” —Sara

While the gym is where many see visible progress through strength gains and physical changes, true fitness begins from within. Our mental, emotional, and nutritional well-being lay the foundation for any physical activity to take root and blossom. Only by addressing underlying issues can we empower our bodies...

“Always be yourself 100% because if you can't be yourself, you're not going to get into work.” —Erving Gutierrez

To achieve great things, half measures simply won't cut it. We have to be willing to go all in and give our absolute maximum effort at every step of the journey. And this requires making sacrifices, pushing past discomfort, and persevering even during tough times. If we want to be the best we can be every d...

“It's not just the physical part of it, but you have to be mentally focused on your journey. Keep going and never give up. It may take time, it will suck. But at the end, it’s all worth it.” —Sourav Chowdhary 

It is the marriage of a strong mind with a strong body that sees competitors across the finish line in their best possible shape. Getting one's body into peak condition requires extreme discipline, sacrifice, an...

“Do it for yourself, not for somebody else… especially if you want to stay committed to it.” —Julie

Making a comeback after injury is a challenging but rewarding journey. Through grit and determination, the injured athlete can work step-by-step to recover strengths and skills, starting small with simple movements and building up endurance, flexibility, and power over time. And as the body is reconditioned, we can overcome even ...

“Part of me is to set an example and tell them that there are people out there with PKU on stage.” —Aiden Young

Every athlete faces challenges on their journey, but few overcome obstacles as formidable as their own genetics. 

Aiden Young was born with phenylketonuria (PKU), a rare disorder preventing his body from breaking down protein— an essential macronutrient for building muscle mass. Yet through creativity, perseverance, an...

“Becoming a mom is hard, especially when your little ones want you and only you. Don't be hard on yourself. Take your time.” —Margarita Vailas

For many busy mothers, the challenge of balancing career, family responsibilities, and personal health goals can seem insurmountable. Between shuttling kids to activities, long workdays, and endless household tasks, finding even an hour for exercise often falls by the wayside. However, w...

“Enjoy every second of it whether it's the offseason where you're building to get to your first prep to start your cut. Don't feel like it's a chore because it’s a huge commitment. It's time, it's body, it's everything. It's all of you.” —Renee Gareau

Undergoing bodybuilding prep requires pushing our physical and mental limits. While the desire to improve and compete is motivating, truly liste...

“The community of people that do this are all like-minded. And we all actually genuinely want the best for everyone.” —Hali Lawrence

Pushing through plateaus is tough, but it's what truly separates the contenders from the pretenders. It's easy to keep training hard when you're seeing results, but when things slow down it takes real guts to stick with it. Only the bodybuilders willing to push just a little more each se...

 “I want to thank you all. Without you, this would not be a success. It's been a great experience. I'm loving it, and I'm hoping to continue it for many seasons to come.” —Sherrie Kapach 

Season one of Beyond the Prep was a major success! We want to take a moment to say THANK YOU to our beloved guests and listeners from the bottom of our hearts for joining us on this wild podcast ride. Your support, feedback, and...

 “Make your goal a reality. It's amazing what's out there for you when you step outside your comfort zone.” —Sherrie Kapach 

Beyond the glitz and glamour lies the grit of competitive bodybuilding. From meticulous meal prep to grueling workouts, contenders must push their bodies to the limit to achieve peak physiques. Hear firsthand what it truly takes to succeed from those who have stood on stage and conquered the competit...

 “When you see your body change and your progress is made, you get excited to see it.” —Laila Lanteigne

“Ask yourself why you're doing it. And if you're not doing it for the right reasons, it's not for you.” —Jordan Long 

Whether you're a seasoned bodybuilder or a fresh-faced newbie, the principles, mindsets, and values that fuel success remain the same. Consistent effort, unwavering discipline, and the ...

“Enjoy the process. Enjoy yourself improving.” —Caroline Johnson

Unlocking the secrets to bodybuilding success isn't just about what happens on the stage; it's about what goes on behind the scenes. The post-show routine is where gains turn into victories, where muscles meet their moment, and where the true bodybuilding champions emerge.  From replenishing nutrients to relishing well-earned indulgences, it's the j...

“Take it day by day. Even little changes do add up.” —Savannah Silver

Whether you're a seasoned pro or just starting your fitness journey, the dedication required to get competition-ready is no small feat. 

In this episode, Sherrie and bikini competitor, Savannah Silver, dig into some of the real nitty-gritty aspects of prep that competitors face, from navigating social situations to managing moods on a strict diet.

Savannah fell...

“You can still have a social life, just be disciplined about it and stick to your goal.” —Cleo Wayway

Maintaining balance and discipline is a cornerstone of a successful bodybuilding journey, whether during competition season or the offseason. During competition season, discipline is vital for achieving the desired physique, while in the offseason, it's about managing recovery and controlling body composition. Consistency ...

“It's good to let your body know that it can have those foods too. It's important. And it's good to treat yourself.” —Avril Stead

Bodybuilding is a rigorous sport that requires discipline, dedication, and strict adherence to a well-balanced diet. Many bodybuilders face challenges when it comes to satisfying cravings while staying on track with their nutrition plan. 

The diet struggle is real, but knowing how to satisfy...

“To really take yourself to the next level, you need to think about somehow you're inspiring other people.” —John Mark Nicolet

While bodybuilding and powerlifting share some similarities such as building strength and muscle mass, they differ in their training methods and ultimate goals. By striking the right balance between these two disciplines and incorporating strategies that support both goals, individuals can unlock their ...