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In this episode of PROCAST BY JOSH, I sit down with Dan, also known as DY, one of the best prep coaches in Australia, a Men’s Physique competitor, and someone I have known for a number of years through the bodybuilding and coaching world.

Dan is someone I have a huge amount of respect for, not only because of the results he helps create with his athletes, but because of the standard he holds himself to as a coach, competitor and person.

In this conversation, we talk through where his competitive nature first started, why he was drawn to solo sports, and how that mindset eventually carried into bodybuilding, competing and coaching.

From early days in the gym, long training sessions, plenty of volume, nutrition lessons, and learning through trial and error, Dan shares the journey behind how he built himself into the athlete and coach he is today.

We also go deep into the reality of competition preparation. The discomfort, the sacrifice, the pressure, the relationships, and the level of discipline required when things stop feeling good and the backend of prep gets hard.

A major theme in this episode is learning from every experience. Dan talks about being grateful for placing second in his first show, how not winning can often keep athletes hungry, and why getting what you want too early can sometimes stop people from truly appreciating the work required to reach the highest level.

We also discuss the idea that the pro card is not the end point. For highly competitive athletes, it can often be the beginning of a whole new level. The question then becomes whether you are willing to keep raising your standards, keep learning, and keep doing what is required.

Key topics include
• Dan’s competitive mindset from a young age
• his early training years and lessons from the gym
• nutrition, structure and the influence of family
• junk volume, hard training and learning what actually matters
• the discomfort and sacrifice required in prep
• why not winning can teach you more than winning early
• the pro card not being the final destination
• relationships, support and understanding the demands of competing
• learning from every show as both an athlete and coach
• avoiding complacency after success
• coaching athletes with high standards and genuine care
• managing personal competing goals while supporting clients
• what separates people who want results from people willing to uphold the standard
• learning from mistakes and refusing to play the victim

One of the most powerful parts of this episode is hearing how much Dan cares about his athletes. Yes, he loves winning, but it is clear that helping his clients win, improve and achieve what they set out to do means just as much to him.

At the heart of this conversation is a clear message.

The job is not done.

Whether you win, place, fall short, earn a pro card, coach an athlete through a successful season, or reach a new level in your own journey, there is always more to learn, more to refine, and another standard to rise to.

To follow Dan’s journey, learn more about his coaching, or apply to work with him, you can connect with him on Instagram here: @dy.fit

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

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In this episode of PROCAST BY JOSH, I share a shorter solo episode around a theme that continues to come up through coaching conversations, client check ins, guest episodes, and my own life.

The idea is simple.

Good is not always good enough.

Not because what you are doing is bad, and not because you need to be perfect, but because sometimes what worked for where you were is not enough for where you want to go next.

In this episode, I share a personal story from my time working as an architect, when I thought I was making great nutrition choices for my goals. A simple conversation with a colleague changed the way I looked at food, structure, portions, preparation, and what it really means to eat with intention.

That one conversation helped open my eyes to a completely different level of understanding around nutrition, which later led me into competing, studying nutrition, and eventually leaving architecture to build a career in fitness.

Key topics include
• why good choices are not always the best choices for your goal
• the difference between eating healthy and eating with intention
• why being open to feedback can change everything
• how pride can keep us stuck without us realising
• why what got you here might not get you there
• how this applies to bodybuilding, competing, and chasing the next level
• why results are not always in your control, but effort and response are
• the importance of staying curious, humble and coachable
• what it means to be PRO in your own world

At the heart of this episode is the reminder that every new level usually requires a new level of understanding.

Whether you are stepping into the gym for the first time, chasing a physique goal, competing, building a business, or trying to grow in any area of life, the message is the same.

Stay open.

Stay coachable.

And be willing to ask, “what am I not seeing?”

If you enjoyed this episode and want more insights, resources, giveaways, and deeper thoughts around the podcast topics and coaching conversations we discuss here, you can join the PRO YOU newsletter through the link in my Instagram bio.

You can connect with me on Instagram here
@josh_thefitnesspro

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

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In this episode of PROCAST BY JOSH, I sit down with Mia, a Pro Bikini competitor, ICN QLD judge, single mum, and someone whose story has so much more depth than what you see on stage.

Mia has achieved incredible success as a competitor, earning three pro cards across her journey. But this conversation is not just about titles, placings, or the final physique. It is about everything behind it.

We talk through Mia’s journey into health and fitness, from first getting into cardio without really knowing what she was doing, to eventually finding bodybuilding and learning how much structure, guidance, effort and patience the sport truly requires.

Mia also opens up about being diagnosed with bipolar, becoming a mum while still in high school, and the role her family, especially her mum, has played in helping her through some of the most challenging parts of her life.

A major theme throughout this episode is the idea that success is not about simply “getting there.” As Mia shares, it is a journey, and every season brings new lessons. Even after competing multiple times, she talks about learning the hard way that each preparation requires the same level of effort, focus and respect for the process.

We also discuss what it felt like receiving her pro card, dealing with imposter syndrome, and the realisation that becoming a pro is not the finish line. In many ways, it is the start of another level.

Key topics include
• Mia’s journey into training, cardio and eventually bodybuilding
• being a single mum and becoming a parent while still in high school
• living with bipolar and how it has shaped her life and mindset
• the importance of family support, especially the role of her mum
• competing across multiple seasons and earning three pro cards
• the value of having the same coach across multiple preps
• learning to compare yourself only to yourself
• managing the mental side of competing and stepping up as a pro
• miscarriage, post competition challenges and the importance of support
• why reverse dieting is such an important part of prep
• chasing the next goal, including Mia’s pursuit of an IFBB Pro card
• making it happen instead of making excuses

At the core of this episode is a powerful reminder that life will always bring challenges, but we still have a choice in how we respond.

Mia’s story shows the importance of resilience, personal responsibility, support, and continuing to find a way forward even when things feel difficult. As she shares in the episode, if something is not feeling right, or you feel like you are failing, do not give up. Try something slightly different, and you may find the path that works for you.

To follow Mia’s journey and see what she is working towards next, you can connect with her on Instagram here @mia_bikinipro

If you are interested in coaching with PRO YOU, or you would like help with your own training, nutrition, mindset and physique goals, you can connect with me on Instagram here @josh_thefitnesspro

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

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In this episode of PROCAST BY JOSH, Paola and I sit down for our first Q&A style episode, answering a question that came through from one of my clients:

What is the difference between a lifestyle goal and a bodybuilding competition prep?

This is a question I have been asked many times over the years by clients, friends and family, and I am sure it will connect with many of you, whether you have competed before, are thinking about competing one day, or simply want to understand what is actually involved.

Paola and I answer this from our experience as both competitors and coaches, bouncing back and forth on the differences we have seen personally, professionally, and through the people we have worked with.

In this episode, we talk through how lifestyle goals and comp prep can both require structure, discipline and consistency, but the level of precision, flexibility, sacrifice and expectation can be very different.

A lifestyle goal might be about losing body fat, building muscle, improving confidence, getting stronger, creating better habits, or simply feeling more in control of your health and routine.

A comp prep, on the other hand, is a very specific goal with a fixed date, a stage standard, judging criteria, and usually a much higher level of structure and sacrifice required to bring your best possible physique to stage.

Key topics include
• the difference between a lifestyle goal and a comp prep
• why both goals require effort, but not the same level of sacrifice
• why lifestyle goals should improve your life, not make it smaller
• what people often misunderstand about bodybuilding prep
• why most lifestyle clients do not need to copy competitor extremes
• the difference between getting in shape and getting stage ready
• how prep changes your nutrition, training, cardio, routine and mindset
• why wanting stage photos is different to understanding the full process
• what lifestyle clients can still learn from bodybuilding standards
• why neither goal is better, but both need to be respected for what they are

At the core of this episode is a simple message:

You do not need to live like a competitor to achieve a great lifestyle result.

But if you want to compete, you need to understand and respect what that goal actually requires.

This conversation is not about saying one path is better than the other. It is about understanding your goal, your season of life, your expectations, and the level of commitment required to achieve the result you want.

If you have ever compared your lifestyle goal to someone prepping for stage, or wondered whether competing is something you might want to do one day, this episode will help you think through the difference more clearly.

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

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In this episode of PROCAST BY JOSH, I sit down with Justine Demel, a mum of two, gym and studio owner, competitor, ICN judge, and the owner of WHPH Natural Bodybuilding and Fitness Federation.

Justine and I only met a few months ago while judging together at an ICN show, but this conversation quickly showed me how much depth, strength and purpose sits behind her story.

From being diagnosed with rheumatoid arthritis at just 5 years old, Justine has faced challenges from a very young age. But rather than allowing this to limit her, sport and training became a major part of how she managed it, shaped her mindset, and built the strength to keep pushing forward.

In this episode, we talk through how her love for training eventually led her into becoming a fitness and class instructor, studying a Bachelor of Business in Sport and Leisure Management, and later creating something much bigger than she first planned.

What started as a home gym fit out for personal use quickly became the beginning of WHPH Gym, and later evolved into WHPH Natural Bodybuilding and Fitness Federation.

Key topics include
• living with rheumatoid arthritis from a young age
• using sport and training to manage challenges
• building a strong mindset through adversity
• going after the things you want without waiting for the perfect time
• being strong for the people around you
• creating a gym and studio from a personal need
• the evolution of WHPH into a bodybuilding federation
• competing, judging and being involved in multiple areas of bodybuilding
• living with no regrets and seeing what is possible

At the core of this episode is a powerful reminder that your challenges do not have to define your limits.

For Justine, they became part of what pushed her to become stronger, take opportunities, build something meaningful, and continue showing others what is possible.

To find out more about WHPH Natural Bodybuilding and Fitness Federation, visit
https://whphactive.com.au/

To find out more about Work Hard Play Hard Gym, visit
https://workhardplayhardgym.com.au/

You can also connect with Justine on Instagram here
https://www.instagram.com/justine_demel/?hl=en

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

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In this episode of PROCAST BY JOSH, we break down one of the most important but misunderstood concepts in nutrition, maintenance calories.

Most people do not usually ask, “what are my maintenance calories?”

They ask, “what calories should I be on?”

And often, what they really mean is, “what calories should I be eating to lose weight?”

But before we can set a proper fat loss target, or even a building target, we first need to understand maintenance.

Maintenance calories give us the reference point. They help us understand where your body is currently at, so we can make better decisions around whether to create a deficit, a surplus, or spend time building structure and consistency first.

In this episode, we talk through what maintenance calories actually are, why they are only ever an estimate, how they relate to TDEE, and why your body’s feedback becomes so important when trying to work out whether the starting point is right.

Key topics include
• what maintenance calories are
• why maintenance is only ever an estimate
• why TDEE matters
• how training, steps, lifestyle, stress, sleep and body weight can impact maintenance
• why consistency is needed to get clear feedback
• why starting at maintenance can be a smart coaching approach
• how maintenance can change through fat loss and building phases
• why maintenance is not doing nothing

At the core of this episode is a simple message.

Maintenance is not a magic number.

It is a starting point.

From there, consistency gives us feedback, and that feedback allows us to refine, adjust and make better decisions.

If this episode helped you understand maintenance calories a little better, or if you have questions about your own nutrition, feel free to connect with me on Instagram here:

Instagram
https://www.instagram.com/josh_thefitnesspro/

And if you would like help working out your maintenance calories, setting the right targets, or creating a plan that actually fits your life, you can book a call here:

Book a call
https://calendly.com/proyoucoaching/30min

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

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In this episode of PROCAST BY JOSH, I sit down with Rebecca Winman, a mum and former client of over 3 years, to share her journey through training, nutrition, and mindset, and how it has completely evolved over time.

Rebecca’s story is one that so many people will relate to. Growing up surrounded by diet culture, with the belief that carbs were bad and that more cardio was always the answer, she spent years stuck in a cycle of restriction, inconsistency, and a poor relationship with food.

Training was based around cardio and HIIT, with the goal of simply being smaller, rather than truly understanding how to shape the body, fuel it properly, and build something long term.

In this conversation, we talk through the shift that changed everything. Being introduced to resistance training, influenced by those around her, and beginning to see training and nutrition in a completely different way.

We dive into her journey as a mum balancing lifestyle, training, and nutrition, and how structure, consistency, and education allowed her to completely transform not just her physique, but her mindset and habits.

We also explore her move into bodybuilding, what she learnt through competing, the importance of reverse dieting, and how her understanding of food, training, and her body has continued to evolve.

Key themes in this episode include
• breaking away from diet culture and poor relationships with food
• transitioning from cardio based training to resistance training
• the role of education and structure in long term progress
• balancing motherhood with health and fitness goals
• competing and what it teaches you about yourself
• building sustainable habits and a stronger mindset

Rebecca’s journey is a powerful reminder that real change comes from understanding, consistency, and a willingness to do things differently.

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

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In this episode of PROCAST BY JOSH, we build on last week’s conversation and dive deeper into one of the biggest reasons people feel stuck in their health, fitness, and lifestyle journey, constantly restarting.

Most people don’t struggle to start.
They struggle to maintain momentum when things don’t go to plan.

In this episode, we unpack what momentum really is, how it actually looks in real life, and why so many people lose it the moment their routine is disrupted by things like busy schedules, social events, or changes in structure.

We also explore the common mindset of “I need to get back on track,” and why this way of thinking often does more harm than good, creating an all or nothing approach that disconnects you from the progress you have already made.

Key topics include
• what momentum really means and why it does not require perfection
• why disruptions in routine are not the problem
• how black and white thinking leads to restarting
• the importance of zooming out and looking at long term progress
• how basic habits create continuity when life feels out of control
• why your progress does not reset just because your week looks different

At the core of this episode is a simple message
you do not need to restart, you need to continue.

Momentum builds more momentum, and once you have it, the goal is to protect it.

If this episode resonated with you, please share it with someone in your circle who might need this message right now. And if you are enjoying PROCAST BY JOSH, a quick rating or review on Spotify and Apple Podcasts goes a long way in helping us reach more people and continue building a community of people committed to becoming PRO in their own world.

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