In this weeks episode of The Center Stage, Jessica and Carolina cover some of their "must not miss" Do's & Don't of bikini posing!! Make sure to tune in to learn some of their tips to help you shine on stage ..read more

During today's episode the girls catch up, and talk about one of the many influencing factors of progress and overall health - NEAT. They take a deep dive into what is it, how can you benefit from it, and the ways it can - and will - impact your overall physique progress. Tune in to learn a little more! Hope you all enjoy ..read more

On today’s episode the girls catch up and share some pretty exciting news as well as cover all of the ins and out of why you should implement a warmup routine to your training regimen ..read more

In today's episode the girls cover a much underrated portion of a bodybuilding athlete's life; the Pre Contest Phase. Here they cover what does it mean to enter this portion of your journey to the stage, what are some main factors to consider and how to navigate this period in order to ensure a success and seamless transition into your contest prep as well as your stage look. Hope you all enjoy it ..read more

In today's episode Carolina & Jess do a deeper run through of Reverse Dieting - benefits, obstacles, and purpose. All with the purpose to help you better transition from your previous dieting phase in a healthier maintenance and/or growth program. This episode applies for those who compete as well as those who are in the search of a more sustainable nutritional structure after years of chronic dieting.  Make sure to take a listen and let us know what you think ..read more

In this two part episode series the girls cover some of the most commonly used post show dietary strategies for athletes whose goal is to step into their improvement season or mitigate any physiological imbalances after a long prep process.   Here they specifically cover Reverse Dieting as well as Recovery Dieting; what do they entail, their similarities and differences as well as some applications.   Stay tune for our part 2! Resources: Celeste Rains-Turks Social Media - click here ..read more

In this episode the girls review and recap the 2022 NPC Universe and it's Bikini Division - covering the overall look, aesthetics, and guidelines for the look the judges were awarding.  But now that you have entered the IFBB Pro League, what's next? - Jessica and Carolina also discuss different strategies post earning your pro card as well as manage some very real expectations for those athletes who are going to move forward and step on the Pro Stage.  I hope you guys enjoy this one & to all those who competed in this year's Universe - a HUGE congratulations ..read more

In this episode the girls cover all there is to know about Progressive Overload - variables, training strategies, its significance in Bodybuilding and body recomposition, and much more ..read more

This episode has been dedicated to answering some of our follower questions - We wanted to take the time to really hone in on thing YOU want to hear about! We covered questions ranging from the overcoming of personal struggles, to understanding the ins and outs of athlete/coach communications. So it goes without saying that this is a fun one! We also took a little time to fill you in on some big changes both Carolina and Jessica are undergoing in their personal lives. So make sure to tune in to get caught on what our girls have been up to.  Once again we appreciate all of the support you ..read more

On this episode Carolina and Jessica give you a full rundown on some of the main points of feedback that a bikini competitor may expect/receive from a judge after stepping off stage. Understanding your overall performance and being able to improve are two key factors that determine the success of a competitive bodybuilding athlete.  Here we provide you with a step by step analysis of each type of feedback, how to interpret them, and who should you be looking up to for guidance in order to take action.  This is a meaty one, and I hope you all enjoy it ..read more