The Stage Code

THE HARD TRUTHS OF BODYBUILDING 👀 | Prep, Placing & Posing Happy Monday, team! 💋 This week on The Stage Code, we're getting into the hard truths of bodybuilding — the things we think every competitor should understand before stepping on stage. Bodybuilding can be one of the most rewarding things you ever do, but let's be real: it can also be mentally, physically and emotionally challenging. We're talking about the side of the sport that doesn't always get the spotlight, and why going in with your eyes wide open is so important. Whether you're thinking about competing for the first time, preparing for another season, or already deep in the bodybuilding world, this is your reminder to be realistic, protect your relationship with food and your body, and remember why you wanted to compete in the first place. Love the sport, but understand the risks. Work hard, but manage your expectations. And please, for the love of everything, don't leave posing until prep starts. 😂 As always, we're here for the real conversations — the good, the bad and everything in between. 🎧 Tune in, have a listen, and let us know what you think! — Bec & Paris x 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode @alignedcoachingco @paris.beth1

SCARED TO GO TO THE GYM? WE’VE BEEN THERE 👀 Happy Monday! 💗 This week on The Stage Code, we're talking about something we've both experienced firsthand: being a beginner in the gym and feeling like absolutely everyone is watching you. From walking out of the gym because someone from high school walked in, hiding in the group fitness room with a couple of dumbbells, and having absolutely no idea what we were doing, to becoming the girls who practically live in the gym — we've come a long way! We're sharing our own gym journeys, the anxiety we experienced when we first started, and how we went from feeling completely out of our depth to confidently walking into a gym and doing our own thing. If you're new to training, thinking about joining a gym, or you've been going for a while but still feel intimidated, this episode is for you. We're chatting about: 💗 How to overcome gym anxiety and build confidence over time. 🏋️‍♀️ Where to start when you have absolutely no idea what you're doing. 👀 Why you probably care WAY more about what other people think than they actually do. 📱 How to navigate fitness advice on social media without getting overwhelmed by conflicting information. 🍫 Why you don't need to cut out your favourite foods to get results. 🥗 The importance of eating enough to support your training, recovery and goals. 🎯 Why trying to change everything at once is a recipe for burnout — and how to build habits that actually stick. We'll also get into the pressure beginners can feel to know everything straight away, the judgment that sometimes exists in gym culture, and why we should be encouraging people who are trying rather than tearing them down. Our biggest message? You don't need to know everything before you start. You don't need the perfect program, the perfect diet or the perfect technique on day one. Start small, ask questions, learn as you go and give yourself time to get comfortable. Whether your first session is a full workout or simply walking on the treadmill and getting familiar with the space, it all counts. We've both been the beginners who felt nervous walking through the doors, and now we get to help other people find their confidence too. If you're starting your fitness journey, we're cheering you on! And if you have questions, reach out — we're always happy to help. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode @alignedcoachingco @paris.beth1

Happy Monday! 💗 This week, we're back with another classic yap session — starting with our current obsession with Sophadopha, life highs and lows, financial guilt over buying literally anything for ourselves, and the countdown to some very exciting holidays. Then we're getting into a topic that comes around EVERY year: navigating food, fitness and body image over the holiday season. 🎄 Do you need to track your food on Christmas Day? Should you be restricting before a holiday so you can enjoy yourself? Do you really need to “lock in” before summer? And are you going to lose all your progress if you take a week off the gym? Spoiler alert: absolutely not. We're chatting about finding balance around Christmas parties, family dinners, buffets, cocktails and holiday treats without the guilt, restriction or all-or-nothing mindset. Plus, how to enjoy your holidays and make choices that help you feel good. We're also getting into training on holidays, why consistency doesn't mean being perfect 365 days a year, and how building sustainable habits now can make future holidays feel a whole lot less stressful, because life is supposed to be enjoyed. As always, we're just two girls chatting about real life, fitness, food and everything in between. 💗 Follow The Stage Code on Instagram, send us your questions, and let us know who you'd love to hear on the podcast! 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode @alignedcoachingco @paris.beth1

OLYMPIA RECAP + THE ULTIMATE BODYBUILDING “WOULD YOU RATHER” 👀 We’re back and this week we’re keeping it fun with a little Stage Code game night — Would You Rather: Bodybuilding & Prep Edition. But first, we have to talk about the Olympia. We recap the results, Jazzy taking the win, Maureen in second, our predictions being… well, mostly VERY wrong 😂, Ashley K missing the first call-out, and the thing we love most about watching the best in the world compete: how tiny the differences can be between the girls at the top. We chat conditioning, fullness, posing, stage presence and why some competitors just have that “I could watch you all day” quality on stage. Then we get into the main event: Would You Rather — bodybuilding edition. Would you rather never train legs again or never train upper body? Perfect conditioning but flat muscles or full but slightly softer? Calories cut or cardio doubled? Forget your posing routine or fall over on stage? Perfect glutes or perfect shoulders? Awful tan or awful makeup? Bikini malfunction or broken heel? 👀 And it gets progressively more ridiculous from there. Basically, another week of us chatting shit, justifying our choices and giving you a little insight into what actually goes through our heads as competitors and coaches. Send us your best Would You Rather questions and maybe we’ll do another round next week. 💕 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode @alignedcoachingco @paris.beth1

We’re back with a proper Stage Code catch-up — no cue cards, no real structure, just two girls yapping about everything that’s been happening lately. We get into all the life updates: upcoming trips, clients show day and being on the other side for a change. We also chat about stepping back from structured coaching post-show, finding more flexibility with food, what bodybuilding has actually taught us long-term, and why we don’t necessarily agree with the idea that “bodybuilding ruined me.” Plus… the big question: are we competing again? 👀 And finally, it wouldn’t be The Stage Code without a little bodybuilding chat — we’re giving our bikini Olympia predictions and discussing just how ridiculously close the top girls can be when the smallest details can make a difference. So settle in for a good old-fashioned Stage Code ramble. 💕

YOUR POSING ISN’T AS GOOD AS YOU THINK IT IS… 👀 This week on The Stage Code, we’re getting brutally honest about posing — the mistakes we see all the time, the things that make us cringe from the judges’ table, and why sometimes less is WAY more. We’re talking about why you need to nail the basics before trying to create an elaborate routine , why copying someone else’s posing can completely work against your physique, and why that fancy spin you saw on Instagram might actually be doing you more harm than good. We get into: The biggest posing mistakes we see from newer competitors Why your mandatory poses should come before transitions and “personality” Copying routines from other competitors Trying movements that simply don’t suit your body The difference between posing across different federations Why you need to know the rules and stage format for YOUR show Our biggest posing “icks” 😂 Stiff fingers, floppy hands and the infamous “teapot arm” Touching your bum… please stop 😂 Overcomplicated transitions Walking to the rear WAY too slowly Why looking effortless matters Practising for every possible stage scenario Why learning posing entirely from Instagram isn’t enough Finding the right posing coach for YOU And why getting feedback from someone who can actually see your physique from the outside can completely change your presentation Plus, we talk about starting posing early, getting the right heels, why first-time competitors should NEVER underestimate the importance of a strap , and our plans to expose just how bad our first posing attempts actually were. 😂 Whether you're preparing for your first show or you've been competing for years, there might be a few things in here that make you go… “Yep, I probably need to fix that.” The Stage Code — raw, real conversations about bodybuilding, competing, posing, coaching and everything that happens behind the scenes.

BIG BOOBS, BODY IMAGE & WHY I FINALLY GOT A BREAST REDUCTION This week on The Stage Code, we’re joined by Mia for a very honest conversation about something we don’t hear talked about nearly enough — breast reduction surgery. From developing a large bust seemingly overnight as a teenager, struggling with body confidence, finding clothes that fit, back pain, bra indentations and feeling uncomfortable in her own skin, Mia opens up about what it was really like living with a larger chest for years. She takes us through the whole process — from deciding she wanted a reduction, finding a surgeon, private health insurance and the long wait, to the cost, surgery itself, recovery, body image struggles and finally feeling comfortable in her body. We also chat about the contrast between breast reductions and breast augmentations, particularly within the bodybuilding world, where implants and breast enhancements are so common. Mia gets real about the moments after surgery when she questioned whether she'd made the right decision, the swelling and bruising, getting back into training, intimacy and confidence, and how dramatically something as simple as being able to wear a crop top or go braless has changed her everyday life. If you've ever considered a breast reduction, struggled with your body image, or simply want to hear what the process is actually like from someone who's been through it — this one is for you. And yes… we get VERY honest about boobs. 😂 The Stage Code Podcast — raw, real conversations about bodybuilding, bodies, confidence, life and everything in between. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode @alignedcoachingco @paris.beth1

You don’t need to start Monday. You don’t need to wait until next week. And you definitely don’t need to be perfect. In this episode of The Stage Code Podcast, we’re getting raw and real about the things that can quietly keep you stuck — constantly falling off track, setting unrealistic expectations, relying on motivation, and convincing yourself that you’ll “start again” when the timing is right. We chat about why trying to change everything overnight usually backfires, how setting the bar too high can create a cycle of failure and self-sabotage, and why sometimes doing less is actually the thing that helps you stay consistent. From dropping training from five days to four, learning to have chocolate in the house without feeling like you need to eat the whole bag, figuring out meal prep that actually fits your life, and learning to train even when motivation isn't there — we break down what sustainable progress really looks like. We also dive into the influence of friends and family, setting boundaries when people don't support your goals, knowing when it's time to invest in a coach, and why education and individualisation matter so much when it comes to your health and fitness. Raw, honest and full of the conversations we have with our own clients every single day — this one is all about breaking the cycle and finding a way of doing things that actually works for you . 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode @alignedcoachingco @paris.beth1

Prep is hard enough without making it harder than it needs to be. This week on The Stage Code, we’re getting into the things that make prep, peak week and show day just that little bit easier — from the absolute essentials to the weirdly specific things that only a bodybuilder would understand. Whether you're currently in prep, thinking about competing, heading into peak week, or just want to hear about the random little things that make bodybuilding life easier, this one's for you. Plus, we want to hear from you: what are your weird, niche, non-negotiable prep or show-day essentials? You know… the things that make absolutely no sense to anyone who hasn't prepped. 👀 🎧 Listen now and let us know what we’ve forgotten! 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode @alignedcoachingco @paris.beth1

In this episode of The Stage Code , Bec and Paris dive into one of the biggest questions new and experienced competitors face: which category is actually right for your physique? After Paris recently received feedback that she has a strong structure for Fit Model, the girls unpack what went into making that decision, why Bikini and Fit Model can be so different, and how federation criteria can completely change the way you approach your physique. They chat about: How to assess which category best suits your current physique Why your dream category might not necessarily be your best category right now The differences between Bikini, Fit Model, Wellness and Fitness How your genetics, proportions and muscle development influence category selection Why building the right amount of muscle can take years , especially as a natural athlete Why your off-season should really be your improvement season How posing can help bring out your strengths and minimise areas that don't fit a category Why you shouldn't judge your physique based on how you look in an off-season How feedback from judges can help guide your next season Why different federations can make category selection even more confusing And why sometimes you simply have to get on stage and see what happens! Plus, the girls share some very honest thoughts on staying too lean in the off-season, comparing yourself to athletes who have been bodybuilding for years, and why there is so much more to competing than simply getting lean enough to step on stage. If you're considering competing, currently deciding between categories, or just trying to understand where your physique fits — this one is for you. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

Post-show life can be harder than getting to the stage. In this episode of The Stage Code Podcast , we’re getting real about what happens after the competition is over — the weight gain, the changing body, the food guilt, the loss of structure, and the mental battle that can come with transitioning out of prep. We also break down some of the biggest post-show mistakes to avoid , including: Ghosting your coach once you've stepped off stage Trying to stay stage lean for as long as possible Restricting food or increasing cardio to "make up" for eating Getting caught in the restrict → binge → guilt cycle Negative self-talk and constantly judging your changing body Completely changing your training without communicating with your coach Ignoring the signs that your body hasn't fully recovered yet Putting your entire identity and self-worth into how you look Most importantly, we talk about why post-show isn't about being perfect . It's about gradually getting your body and mind back to a healthier place, learning to trust yourself around food again, communicating openly with your coach and the people around you, and remembering that you are so much more than your stage weight. If you're currently post-show, thinking about competing, or struggling with the transition out of prep, this episode is for you. 🎧 Listen now and come hang out with your gals at The Stage Code Podcast .

Two weeks post show… so what actually happens when the stage tan comes off and real life starts again? In this episode of The Stage Code Podcast , we chat about the reality of coming out of prep — from body changes, body checking and learning to navigate food again, to finally having the energy and freedom to actually LIVE. We get honest about what post-show has looked like so far, including stepping away from the scales, not tracking every bite, dealing with the inevitable fluffiness, and recognising the difference between having a treat because you genuinely want it versus eating just because you can. We also dive into the bigger conversation around why being lean isn't necessarily the goal we think it is. More energy, better sleep, relationships, social events, spontaneous plans and simply being present can be worth so much more than having visible abs. Plus, we talk about what's next with training, rebuilding health, getting the menstrual cycle back, learning to enjoy food again, future competition plans (or lack thereof), and whether the stage might make a comeback somewhere down the track. And, of course, we somehow spend a questionable amount of time talking about Thai food and the life-changing discovery that is an almond croissant. 😂 Prep is over. But the real work of finding balance starts now. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

Paris is officially out of prep ... and we're unpacking everything. In this episode, we take you behind the scenes of Paris' final competition weekend in Melbourne—from delayed flights, tanning, peak week nerves, and show day, to the reality of stepping off stage and navigating life after prep. We chat about: The full Melbourne competition weekend recap The highs, lows and surprises of show day First call-outs, judging, and our honest thoughts on the new Fit Model division Post-show food, cravings and finding balance again The mental side of finishing prep and losing that "next goal" Training in the off-season and building muscle with purpose Why post-show mindset matters more than your first cheat meal Health updates, recovery and what's next Whether you're a competitor, thinking about stepping on stage, or you're simply curious about what really happens after the tan washes off, this episode is an honest conversation about the highs, the challenges, and everything in between. As always, thank you for listening and being part of The Stage Code community. Don't forget to follow the podcast, leave a review, and send us your questions or topics you'd love us to cover in future episodes. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

In this episode of The Stage Code Podcast , Bec and Paris are in the final days of prep as they gear up for the IFBB Nationals in Melbourne . They kick things off with their weekly highs and lows before diving into a behind-the-scenes look at the realities of peak week, last-minute changes, and the emotions that come with reaching the end of a bodybuilding prep. One of the biggest topics is the spontaneous decision to switch from Bikini to Fit Model just two weeks before Nationals. After reflecting on the previous show, both athlete and coach independently came to the same conclusion that Fit Model was a better fit. They share how they scrambled to find an approved bikini, learnt an entirely new posing routine in just two weeks, and adapted their peak week strategy to suit the different division. The conversation also explores the physical and mental challenges of the final week of prep—from extended low-calorie days and food cravings to the excitement of carb loading and planning long-awaited post-show meals. They chat about everything they're looking forward to eating in Melbourne, including donuts, pasta, cookies, bagels, and hot chocolates, while also discussing the importance of approaching post-show nutrition with structure rather than falling into an all-or-nothing mindset. Bec and Paris open up about the emotional side of finishing a competition prep, discussing the loss of routine and purpose many competitors experience once the show is over. They share honest insights into body image, post-show expectations, reverse dieting, and the importance of giving yourself grace during the transition back to normal life. As always, the episode is filled with light-hearted stories and laughs—from Australian coffee versus American coffee, travel plans, tanning mishaps, and a hilarious childhood story involving an unforgettable pot of pea and ham soup. Whether you're a competitor, coach, or simply curious about the realities of bodybuilding, this episode offers an honest look at the excitement, nerves, discipline, and emotions that come with stepping on stage for the final time this season. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

Show day is here… and it did not go exactly to plan. In this episode of The Stage Code, Paris takes us through the highs, lows and complete chaos of her latest bodybuilding competition — from the stress of delayed makeup and last-minute hair decisions, to stepping on stage in one of the biggest and most competitive bikini lineups they've seen. The girls chat about the reality of competing, the nerves and adrenaline that take over on show day, what it's like competing in multiple categories, the importance of having your coach there with you, and why sometimes the biggest win is simply choosing to go back out there and enjoy the experience. They also dive into the coach's perspective of show day, supporting multiple athletes, keeping competitors calm, making those last-minute adjustments and, most importantly, making sure the athlete actually enjoys the experience they've worked so hard for. Plus, post-show food, the realities of dehydration, the emotional comedown after competing, heading straight into another show, and the foods Paris is already dreaming about for post-comp. And just when you think the season is over… it's not. The girls are heading to Melbourne for another show. This episode is a raw, honest and very real look at what actually happens behind the scenes of bodybuilding competition day. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

Peak week is here... and everything is about to get real. With just days until stepping on the IFBB stage, we're taking you behind the scenes of what really happens during peak week—the physical changes, the mental battle, and all the tiny decisions that can make a difference. We chat about carb loading, reducing inflammation, why prep suddenly feels both exciting and terrifying, and the reality of navigating competition after a prep that hasn't exactly gone to plan. But this episode goes far beyond peak week. We dive into one of the biggest mindset traps in bodybuilding: expecting to win. From setting realistic expectations to building confidence without relying on placings, we unpack why your success shouldn't be determined by a judge's scorecard. Whether you're competing this season, thinking about stepping on stage one day, or simply want an honest look at the mental side of bodybuilding, this episode is packed with practical advice, personal experiences, and the conversations every competitor needs to hear. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

In this week’s episode of The Stage Code , we’re diving deep into the realities of prep as Paris hits the final single-digit countdown to show day. From “hell week” lows (goodbye Pepsi Max and sugar-free fixes) to the excitement of peak week appointments and final posing sessions, we unpack what the last stretch of prep really looks and feels like. We also get honest about the mental side of competing — setting realistic expectations, staying grounded, and why having a winner’s mindset is very different from expecting a win. Whether you’re stepping on stage for the first time or you’re deep in a season yourself, this episode is packed with perspective on comparison, confidence, resilience, and what it really means to bring your best package. If you’re in prep, thinking about competing, or just curious about the mindset behind bodybuilding, this one’s for you. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

This week on The Stage Code , we welcome our very first guest — Sophie — for a raw and honest conversation about her 12-year journey to being diagnosed with endometriosis. From getting her period at just 11 years old, dealing with debilitating pain, heavy bleeding, and years of being dismissed, Sophie opens up about what it’s really like navigating women’s health when answers aren’t easy to find. We dive into the realities of diagnosis, surgery, fertility fears, hormonal contraceptives, and the importance of advocating for yourself when something doesn’t feel right. Plus, we chat about how exercise, lifestyle, and education can play a role in managing symptoms. As always, we kick things off with our highs, lows, and prep updates — including a quick check-in on prep, health scares, marathon training, and wedding planning. A vulnerable, educational, and important conversation for every woman to hear. 🎙️💛 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

This week on The Stage Code, we’re unpacking the highs, lows, and chaos of life both in and out of prep. From near-miss car accidents, sports injuries, hospital visits, and navigating pain during peak prep… it’s been a week. Paris shares an honest update on being just weeks out from stage while dealing with some scary health concerns, reduced training, no cardio, and the mental battle of not knowing what’s going on with her body — while still trying to push forward. We also dive into some of the biggest myths in the health and fitness industry, including: – “Lifting weights makes you bulky” – “Carbs make you fat” – “You can spot reduce fat” – “Fasted cardio is better for fat loss” – “Cardio is the only way to lose weight” – “Fasting is the best way to get lean” This episode is raw, honest, educational, and full of the kind of conversations we wish more people were having in the fitness space. Whether you’re deep in prep, just starting your fitness journey, or trying to separate fact from fiction — this one’s for you. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode

This week on The Stage Code , we’re getting real. From prep updates and unexpected emergency room visits to the importance of choosing the right coach, this episode covers it all. Paris shares a scary health scare just four weeks out from comp prep, the girls unpack the realities of pushing your body to its limits, and why health should always come first — even in bodybuilding. Then we dive into the coaching world: the red flags, the green flags, the horror stories, and how to know if your coach is actually the right fit for you. Whether you’re in prep, thinking about competing, or just navigating your fitness journey, this episode is packed with honest advice, personal experiences, and plenty of laughs (including some questionable food habits in prep). 🎙 Topics covered: • Prep updates & refeeds • Health scares in peak prep • Choosing the right coach • Coaching red flags 🚩 • Trust, communication & individuality in coaching • Why bigger followings don’t always mean better coaches Grab your coffee (or your crumpets) and tune in. 🎧 New episodes weekly 📲 Follow us on Instagram: @thestagecode