#225 Navigating Body Image, Competition Prep, and Recovery with Coach Mariah Fontana

Jul 18, 2025

Ask episode

Chapters

Transcript

Episode notes

Welcome back to another empowering episode of the Nutrition and Life podcast! In today’s show, host Lisa sits down with Mariah Fontana—physique coach, bikini competitor, and passionate advocate for women’s health. Together, they unravel some of the most talked-about (and misunderstood) aspects of fitness, nutrition, and physique development, offering a fresh perspective on what it really takes to create a sustainable, healthy, and empowered lifestyle.

If you’ve ever struggled with body image, yo-yo dieting, or feeling overwhelmed by “doing it all,” this episode will provide clarity, practical guidance, and a dose of reassurance. Mariah pulls back the curtain on her journey from growing up in a bodybuilding family to overcoming her own body image struggles, her honest experience with competition prep and post-show challenges, and what she believes women really need to focus on for long-term health and happiness.

Tune in for relatable stories, deep dives into the mindset shifts necessary for success, actionable training and nutrition advice, and the candid truth about the world of physique competitions. Whether you’re an aspiring competitor or just someone wanting more confidence in their body, this conversation will inspire and educate.

So grab your favorite drink and get ready for a real, no-holds-barred conversation on health, balance, and unlocking your true potential!

Timestamps Overview:

[00:00] – Introduction & Purpose of the Episode
[01:10] – Mariah’s Journey: From Athlete to Coach to Competitor
[04:20] – Growing Up in a Gym & Food Relationship Challenges
[07:16] – Navigating Identity Loss after Sports & Shifting Mindsets
[11:07] – Who Should (and Shouldn’t) Compete
[13:10] – Post-Show Struggles: Weight Gain, Hunger, and Recovery
[20:12] – Behind the Scenes: Realities of Prep and Show Day
[27:13] – Loving the Process vs Chasing the “Shiny Object”
[27:22] – Coaching Gen Pop vs Competitors
[28:51] – Lessons from Competing for Everyday Coaching
[30:10] – Training Frequency: What Actually Works
[34:44] – The Missing Pieces: Training Upper Body & Building Muscle
[37:27] – Mariah’s Next Steps and Listening to Your Body
[38:00] – Outro and Where to Find Mariah

Follow Mariah Fontana:

Episode Availability: Catch this candid conversation with Mariah Fontana on all major podcast and streaming platforms—Apple Podcasts, Spotify, Google Podcasts, and right here on YouTube.

Connect, Share & Subscribe: Want more nutrition wisdom and inspiring conversations? Subscribe to the podcast and follow us on social for updates, more expert guests, and Lisa’s latest news. Share your favorite takeaway from this episode and tag us on Instagram @nutritioncoachingandlife or our website at https://nutritioncoachingandlife.com/

Don’t forget to drop your biggest takeaway in the comments and let us know—what do YOU want to learn about physique, health, and mindset next?