Center Stage Athletics & Team CSFP

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Bowie, MD
Center Stage Athletics & Team CSFP

Full service general health/fitness/wellness and competition prep and coaching team. We put our clients first, always!

Center Stage Athletics and Team Center Stage Figures & Physiques (Team CSFP) is a full service health, fitness and competition prep coaching team; providing custom training, nutrition, and mindset coaching for women of all walks of life, age, and experience level. We provide individualized physique competition coaching for women that includes training, nutrition, posing and choreography for bikini, figure and women's physique. In addition, we also provide posing and choreography for all men's divisions. In addition to competition prep, we also provide individualized coaching for women looking for help with lifestyle and mindset changes as well as general health, fitness and nutrition. Our coaching team is dedicated to a holistic approach to competition prep and general health and fitness, which includes coaching the whole athlete: mind, body, and spirit. We never incorporate cookie cutter or dangerous practices. Individual attention to nutrition, training, posing and every aspect of your competition or lifestyle fitness journey is our only practice. We are physically located in the MD/DC/VA area and serve clients worldwide virtually and online.

09/19/2026

Happy Studio Saturday!

Clients in studio AND hiring the OCB NATURAL BODYBUILDING YORTON CUP ™ stage today. Juggling all the things!

It's a beautiful day to have a beautiful day! Make it a great one on purpose!

09/18/2026

𝐇𝐀𝐏𝐏𝐘 𝐒𝐇𝐎𝐖-𝐃𝐀𝐘 𝐄𝐕𝐄 𝐉𝐈𝐋𝐋!!!

And this one is a big one.

Tomorrow, Jill steps onto the biggest natural bodybuilding pro stage ever at the OCB Yorton Cup.

I still remember when Jill first became involved with CSA years ago… probably 10+ years now… when she attended one of our “What to Expect When You’re Competing” seminars with the childhood dream of 'some day' stepping on stage for a bodybuilding competition.

All these years later, she has become one of the most inspirational athletes and humans I’ve ever had the blessing to know and coach.

In her 50s.
Mom of 9.
Grandma to 6 grandbabies… although I may be losing count at this point.
29029 trek and endurance athlete.
Natural bodybuilding pro.

And somehow, that still doesn’t fully capture who she is.

In all of our years working together, Jill has never once complained. Not through hard training. Not through prep. Not through the demands of life, family, endurance events, and bodybuilding all stacked together.

She simply shows up.

With grit.
With gratitude.
With humility.
With the kind of positive outlook on life that makes her truly special.

Jill, you are inspirational in every sense of the word, and coaching you has been an absolute blessing.

Happy show-day eve, Jill. Lessssss goooooo!

09/11/2026

𝗗𝗼𝗲𝘀 𝘆𝗼𝘂𝗿 𝗰𝗼𝗮𝗰𝗵 𝗱𝗼 𝘁𝗵𝗶𝘀 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂 𝗼𝘃𝗲𝗿𝗲𝗮𝘁?

𝙊𝙧 𝙢𝙖𝙮𝙗𝙚 𝙩𝙝𝙚 𝙗𝙚𝙩𝙩𝙚𝙧 𝙦𝙪𝙚𝙨𝙩𝙞𝙤𝙣 𝙞𝙨…

𝗗𝗼 𝘆𝗼𝘂 𝗲𝘃𝗲𝗻 𝗳𝗲𝗲𝗹 𝘀𝗮𝗳𝗲 𝗲𝗻𝗼𝘂𝗴𝗵 𝘁𝗼 𝘁𝗲𝗹𝗹 𝘆𝗼𝘂𝗿 𝗰𝗼𝗮𝗰𝗵 𝘄𝗵𝗲𝗻 𝗶𝘁 𝗵𝗮𝗽𝗽𝗲𝗻𝘀?

One of my athletes emailed me after eating significantly over plan. She almost didn’t log it. Almost didn’t tell me. She felt embarrassed, ashamed, and like she had “failed.”

My response was not:
🚫 “Do more cardio.”
🚫 “Cut your food tomorrow.”
🚫 “Why couldn’t you just stick to the plan?”
🚫 “You need more discipline.”

Because that is not coaching.

We talked about hunger. Stress. Comfort eating. The brain’s drive for survival and reward. We talked about how deeply ingrained food behaviors can become over years…and how guilt and shame usually make those patterns worse, not better.

We also talked about neuroplasticity.

Every time you can slow down, notice the urge, get curious about what is actually happening, and make a different choice…you are practicing a new pattern.

It’s not that different from building muscle.

One repetition doesn’t change your body.
Neither does one different decision change your brain.

But repetition after repetition after repetition does.

And before any of that can happen, an athlete has to feel safe enough to be HONEST.

That is why I care so much about creating a coaching relationship where my athletes can tell me the messy stuff too.

Because if your coach only knows about the days you were “perfect,” they aren’t actually coaching the whole athlete.

Real coaching is not just macros, cardio, training programs, and cheering you on show-day.

It’s helping an athlete understand WHY they’re struggling, removing shame from the conversation, and giving them the tools to respond differently the next time.

That is how I choose to coach.

And yes…sometimes the hardest check-ins are actually the most important ones.

09/07/2026

𝐇𝐔𝐍𝐆𝐄𝐑 𝐈𝐒 𝐍𝐎𝐓 𝐅𝐀𝐈𝐋𝐔𝐑𝐄 - 𝐈𝐓'𝐒 𝐀 𝐍𝐄𝐂𝐄𝐒𝐒𝐀𝐑𝐘 𝐏𝐀𝐑𝐓 𝐎𝐅 𝐓𝐇𝐄 𝐏𝐑𝐎𝐂𝐄𝐒𝐒

This is a common conversation I have with my clients and it came up today in a check-in so I thought I'd share a bit of wisdom that I impart on all of my athletes - prep and lifestyle.

Deep into prep, hunger gets louder. That is not a character flaw and it doesn’t mean something is wrong.

As body fat drops and energy availability gets lower, your biological drive to eat increases. Your body is doing exactly what it is designed to do.

But here’s the part athletes often miss:

The more you focus on hunger, worry about it, monitor it, and mentally fight it, the louder it can feel.

Your brain is already paying more attention to food because energy is limited. Add anxiety and constant focus, and food becomes even more mentally important.

𝐈’𝐦 𝐡𝐮𝐧𝐠𝐫𝐲 → 𝐈 𝐟𝐨𝐜𝐮𝐬 𝐨𝐧 𝐛𝐞𝐢𝐧𝐠 𝐡𝐮𝐧𝐠𝐫𝐲 → 𝐟𝐨𝐨𝐝 𝐛𝐞𝐜𝐨𝐦𝐞𝐬 𝐦𝐨𝐫𝐞 𝐬𝐚𝐥𝐢𝐞𝐧𝐭 → 𝐈 𝐧𝐨𝐭𝐢𝐜𝐞 𝐭𝐡𝐞 𝐡𝐮𝐧𝐠𝐞𝐫 𝐞𝐯𝐞𝐧 𝐦𝐨𝐫𝐞.

So the goal isn’t to “control” hunger or make it disappear.

It’s to change your relationship with it.

“𝒀𝒆𝒑... 𝑰’𝒎 𝒉𝒖𝒏𝒈𝒓𝒚. 𝑰𝒕’𝒔 𝒖𝒏𝒄𝒐𝒎𝒇𝒐𝒓𝒕𝒂𝒃𝒍𝒆, 𝒃𝒖𝒕 𝒊𝒕 𝒎𝒂𝒌𝒆𝒔 𝒔𝒆𝒏𝒔𝒆. 𝑰 𝒅𝒐𝒏’𝒕 𝒉𝒂𝒗𝒆 𝒕𝒐 𝒎𝒂𝒌𝒆 𝒊𝒕 𝒕𝒉𝒆 𝒄𝒆𝒏𝒕𝒆𝒓 𝒐𝒇 𝒎𝒚 𝒂𝒕𝒕𝒆𝒏𝒕𝒊𝒐𝒏.”

Acknowledge it. Understand why it’s there. Then give your brain somewhere else to go... walk, shower, get outside, do a chore, work on something.

The goal isn’t to pretend you aren’t hungry. It’s to stop feeding the mental loop around it.

Nobody gets extremely lean for a bodybuilding stage without hunger.

It’s hard because what you’re asking your body to do IS hard.

That doesn’t mean you’re doing it wrong.

www.centerstageathleticscoaching.com

09/07/2026

So incredibly proud of this amazing couple, John and Jessica.

They have worked so hard over the past 9 mths to get to this place and what a place it was!

First show experience for both and a great time was had for sure! Both are excited to do it again (after a healthy growth season).

John
3rd Debut
4th 40+
4th Open

Jessica
3rd Debut
1st Military
3rd 35+
4th Open

I couldn't be more proud! Thank you both for trusting me with your prep and more importantly your overall health and well-being!

09/06/2026

𝗔𝗻𝗼𝘁𝗵𝗲𝗿 𝗪𝗢𝗪 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻 𝗵𝗶𝘁𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝘀𝘁𝗮𝗴𝗲 𝘁𝗼𝗱𝗮𝘆....

Here's another transformation that blew my mind a little bit. With John, I certainly could see the potential there when we first got started back in Jan but this one still really wowed me 40 lbs later!

John has been such a steady rockstar through his entire prep, all while getting ready to retire from the military, finishing his bachelors degree, and move.

He shared with me this morning during his final check-in for the show day that he honestly didn't go on this journey to get on stage. He wanted to get in the best shape of his life and learn how to train and fuel properly... both of which he has successfully accomplished.

This is the win! Today, and getting on stage is all about having fun and that big smile on the right really shows that pride in accomplishment.

I can't wait for him to get to show off all his hard work today alongside his wife, Jessica. The two of them have truly been an absolute blessing to work with... reminding of all the things I actually LOVE about coaching in this sport.

It's finding a love for the lifestyle that will last far after the stage lights have dimmed and the tan has faded.

I meet clients where they are, and aim to always leave them better than when I found them.

We've all accomplished that goal together. It's a team effort with Center Stage Athletics.

Let's go have some fun today John!

www.centerstageathleticscoaching.com

09/05/2026

𝐒𝐨𝐦𝐞𝐭𝐢𝐦𝐞𝐬 𝐚 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐭𝐫𝐮𝐥𝐲 𝐖𝐎𝐖𝐒 𝐦𝐞.

Sometimes when I first meet with a client I can see the potential transformation that is to come.

Sometimes I am just simply floored by what we unveil during the process.

This is one of those transformations for me. Just WOW is all I can say.

And it's NOT by accident.

9 months.

40 lbs.

Hard work, consistency, commitment, dedication, and true grit.

THIS is being in LOVE with the process, not focused on the end result.

And.... absolutely NO TILAPIA was eaten 🤣😂

What you can't see is the transformation underneath and from within. That is truly the win here. A love for strength training. A love for healthy eating. A love for the lifestyle.

My goal is to always leave a client better than I found them. And this is definitely one of those times.

I cannot WAIT to see her hit the stage tomorrow with the tan and the glam to show off all of this hard work. Stay tuned... there's more to come.

www.centerstageathleticscoaching.com

09/04/2026

🚩 𝐑𝐄𝐃 𝐅𝐋𝐀𝐆𝐒 𝐖𝐇𝐄𝐍 𝐂𝐇𝐎𝐎𝐒𝐈𝐍𝐆 𝐀 𝐍𝐀𝐓𝐔𝐑𝐀𝐋 𝐁𝐎𝐃𝐘𝐁𝐔𝐈𝐋𝐃𝐈𝐍𝐆 𝐂𝐎𝐀𝐂𝐇 🚩

After 21 years in this sport, here are a few things that still make my eye twitch....

🚩 No sodium for your entire prep
Sodium is not body fat. Your body actually needs it. And it tastes GREAT!

🚩 No fruit
I promise....the blueberries are not why your glutes aren’t conditioned.

🚩 A supplement list longer than your grocery list
Especially if nobody asked about your medications, health history or what’s actually IN those supplements.

🚩 Water depletion. Period.
Muscles need water to look full. If your coach is dehydrating a natural athlete to look “drier,” they do not understand basic physiology. I’ve literally seen a coach backstage spritz water into an athlete’s mouth instead of letting them drink.

🚩 “Cheat meals”
Narrative matters. We cheat on tests, taxes and spouses....not our goals. A planned refeed meal can have a purpose. An all-you-can-eat weekly free-for-all does not.

🚩 “Eat whatever you want for a week after your show”
Post-show is when athletes often need MORE structure and support....not abandonment.

🚩 Rigid meal plans with zero flexibility
And if “because I said so” is the explanation....that’s a problem.

🚩 Telling you what division or show you HAVE to compete in
A coach should guide you based on your physique and goals....but it is still YOUR body and YOUR experience.

🚩 Taking days to respond....or ghosting completely
Boundaries are fine. Disappearing during prep is not.

🚩 Only caring about scale weight
Sleep, stress, digestion, hormones, recovery and performance matter too.

🚩 Telling instead of teaching
You should understand WHY you’re doing what you’re doing.

And finally....

🚩 Tilapia.

Just no. 😂

If something sounds extreme or doesn’t make sense....ASK WHY.

Ask for the reasoning.
Ask for the science.
Ask what the goal is.

A good coach should never be threatened by an educated athlete.

Natural bodybuilding should challenge you....not require you to abandon common sense.

Build better athletes....not just leaner bodies.

09/02/2026

𝟐𝟏 𝐘𝐞𝐚𝐫𝐬 𝐋𝐚𝐭𝐞𝐫....𝐓𝐡𝐢𝐬 𝐈𝐬 𝐇𝐨𝐰 𝐈 𝐂𝐡𝐨𝐨𝐬𝐞 𝐭𝐨 𝐂𝐨𝐚𝐜𝐡

We used to be one of the biggest teams backstage. We aren't anymore.

After 21 years of coaching natural bodybuilding and 30+ years in health and fitness....I’m actually proud of why.

Because somewhere along the way, I realized I didn't want to simply build a bigger roster.

I wanted to build better athletes.

CSA coaching isn't just macros or meal plans, cardio and getting lean enough to step on stage.

I coach the whole athlete....mind AND body.

Nutrition. Training. Recovery. Sleep. Digestion. Stress. Posing. Mindset. Peak week. Show day. Post-show.

No rigid tilapia-and-asparagus meal plans.
No "good" and "bad" foods.
No punishment cardio.
No cookie-cutter programming.

There IS structure.
There IS accountability.
There IS consistency.
And there ARE results.

But my goal is bigger than a placement.

I want to leave every athlete better than I found them....more knowledgeable, more confident, more resilient and with a relationship with the bodybuilding lifestyle that extends far beyond how they look on stage.

My job is to teach you to fish....not tell you to eat fish.

I want you to understand WHY we do what we do, not blindly follow instructions because "coach said so."

Could I coach a roster of 100+ athletes?

Maybe.

Could I coach 100+ athletes the way I believe athletes deserve to be coached?

Hard No!

That distinction matters to me.

I don't need CSA to be the biggest team backstage anymore.

I want it to be the team where you are never just another check-in, another transformation photo or another athlete in the lineup.

21 years later....I still believe coaching should actually involve coaching.

The whole athlete. Every time.

I’m currently accepting a limited number of competition athletes who are looking for exactly this level of coaching.

If you want more than a meal plan and cardio.... if you want to understand the process, be coached as a whole athlete, as an active participant in your own results, and build something that lasts well beyond prep or the stage....there may be a place for you at CSA.

www.centerstageathleticscoaching.com

08/30/2026

Happy Studio Sunday!

It is Sunday right?

Schedule has been crazy 🤪 😜 and I'm finding it difficult to juggle all my different "careers".... my mind and body literally slammed on the brakes yesterday afternoon and I thought for sure I was getting sick.

I listened to what it was saying and instead of "all the other things I needed to do I decided to sit on the couch instead.

Full disclosure... I was still working... technically.... but at least my body rested.

In bed by 8... up at 5.. and ready to take on a full day of clients.

Still pretty tired but better than I was. Glad I rested a bit instead of pushing it!

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http://www.centerstageathleticscoaching.com/, https://linktr.ee/csacoaching

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