Coach Phil Pirtle

2024 in the books!

Beyond proud to be in the corner of these two amazing women!

4th place bikini masters 40+ and 2nd place bikini masters 50+
allyson 2nd bikini open B

We beat last year's looks for both of them, and can you believe this was only their second show ever? Give a 💪 for these two badasses!

Photo credit:

Focusing on the day-to-day outcomes can feel like chasing the horizon—always moving but never closer. Here's why broadening your view matters:

✨Growth Over Goals: Embrace the process, not just the prize. It's in the daily grind where strength is forged and habits are built. Remember, muscles don't grow overnight; nor does fat fall off.

✨Patience Pays Off: Achieving your fitness goals isn't a sprint; it's a marathon. Some days will feel like a step back, but it's all part of the journey forward. Learn, adapt, and keep moving.

✨Resilience Over Results: The scale and the mirror don't define your worth or your progress. It's your perseverance, the sweat you pour in, and the resilience you build that truly measure your success.

Let's focus less on the immediate outcome and more on the consistent actions that lead to lasting change.

The journey to the summit is long, and the path isn't always clear, but every step forward is a step towards your ultimate goal. Here's how to ensure your journey is on the right track:

1️⃣ Daily Reflection: At the end of each day, ask yourself if the steps you took are steps you'd be proud to repeat. This reflection turns today's actions into tomorrow's habits.

2️⃣ Confidence in Consistency: If you find confidence in the steps you're taking today, imagine where you could be in 3 years. Consistency isn't just about repetition; it's about refining and improving with each cycle.

3️⃣ Celebrate Small Victories: Each day you commit to your journey is a victory. Celebrate the small wins—whether it's choosing a healthy meal over fast food or pushing through a tough workout. These moments build the momentum that carries you to the summit.

Remember, it's not about the speed at which you climb, but the steadiness of your steps. Trust the process, and you'll find yourself at the summit, looking back on a journey that shaped you into your best self.

Today we are celebrating 7 years of marriage and 10 years since our first date!

A lot has changed over the last decade and we've been through so much together. I cannot imagine life without and all of the hats she wears.

To the wife who has seen me at my best when I didn't realize it and reminded me to acknowledge my own accomplishments; but who has also seen me at my lowest and picked me up to keep going- thank you and I love you.

To the mother of my children who understands that I bond with the kids by gift giving and wrestling them (I'm the ultimate jobber at a career record of like 0-900)- thank you and I love you.

To the best friend who appreciates the random crap I know (fact: glass windows were first used by the Romans)- thank you and I love you.

To the business partner who understands the late nights, the endless research and readings to grow as a coach, and the investments into our company- thank you and I love you.

Lemme talk to ya!

Paige's path to this point was not the one she had in mind. When we first connected in June 2023 I heard everything she had been trying to do to get the results she wanted- the cardio, the intense workouts, the low calories.

But despite her hard work and efforts the outcome she was looking for wasn't happening.

I was honest with her in what her body needed, rest rather than pushing harder than she already was.

It can be scary when a coach says 'To reach your goal we need time, patience, and a period of eating more and training less.'

Paige put her trust in me and I do not take that for granted.

We raised calories up, dropped down to training 3x per week at low intensity, no cardio, and tagged in the rockstar .indigovasquez to look at her HTMA and lab work to see what her body needed.

It can be so hard to decrease training and intensity like we did. But week by week her body responded to every calorie increase we made.

Here she is now!

Proud of you and grateful for the trust and friendship formed in the process!

Interested in coaching? DM to get connected!

🌶️ Pepper Power to the Rescue!

Dicing up some colorful veggies like bell peppers isn’t just a feast for the eyes—it’s one of my favorite ways for keeping meals light, flavorful, and super satisfying.

Whether you’re whipping up an omelette, making a salad, or topping your pizza, these vibrant veggies add the perfect crunch. 🍳🥗🍕

What’s your go-to dish with diced peppers?

Drop your favorites below!

🎄 Day 1 of Fitmas: Enjoy the Day - The Grand Finale! 🌟

As we conclude our 12 Days of Fitmas, let's embrace the most important message: Enjoy the day. The holidays are a celebration of joy, family, and yes, the occasional treat. Remember, indulging for a day or two won't erase all the progress you've made throughout the year. Life is a beautiful balance.

Reflecting on the year gone by, we see how much has changed, how much we've grown, and the memories we've cherished. It's a time to be grateful for our journey and excited for the road ahead.

So today, on our final day of Fitmas, allow yourself the joy of the moment. Relish the festive flavors, the laughter with loved ones, and every precious second. These moments are what life is all about.

If you're looking to make the next year your best yet, let's connect. Whether it's reaching fitness goals, enhancing your lifestyle, or personal growth, together, we can achieve great things. DM me or click the link in my bio to start your coaching journey. Let's schedule your consultation call to ensure that this time next year, you're celebrating your accomplishments.

Thank you all for joining me on this Fitmas journey. Here's to savoring the holidays and creating a fantastic future. Merry Christmas! 🎄

🎄 Day 2 of Fitmas: Cheers to Coffee! ☕️🌟

Coffee isn't just a warm, comforting beverage; it also has some great health benefits. Let's dive in:

1️⃣ Boosts Physical Performance: Caffeine increases adrenaline levels, which can enhance physical performance – perfect for a pre-workout energizer!

2️⃣ Rich in Antioxidants: Coffee is packed with antioxidants, helping to combat cell damage and reduce inflammation.

3️⃣ Supports Mental Alertness: It sharpens brain function, improving mood, reaction times, memory, and general cognitive abilities.

4️⃣ Holiday Spirit Lifter: The warmth and aroma of coffee can be a real mood lifter during the festive season, adding to the cozy, cheerful atmosphere.

5️⃣ Aids in Fat Burning: Caffeine can boost your metabolic rate and assist in fat burning, which is helpful for weight management.

Enjoy your coffee in moderation this holiday season for a healthful and joyous boost! 🎄

🎄 Day 3 of Fitmas: Plan Your Other Meals! 📝🍽️

When indulging during the holidays, having a plan for your other meals can make a big difference. Here's why it's beneficial:

1️⃣ Balances Nutrition: Planning ensures you get a mix of protein, carbs, and fats, keeping your meals balanced.

2️⃣ Controls Caloric Intake: Knowing what you'll eat helps manage your total daily calorie intake.

3️⃣ Keeps You Satisfied: Planned meals like an egg white and veggie omelette for breakfast or yogurt and fruit for a snack keep you full and prevent overeating.

4️⃣ Reduces Stress: Having a plan takes the guesswork out of what to eat, reducing mealtime stress.

5️⃣ Supports Fitness Goals: By planning, you can align your meals with your fitness and health goals, even during the holiday season.

Plan ahead to enjoy your festive treats guilt-free and stay on track! 🌟

🎄 Day 4 of Fitmas: Try To Exercise! 🏋️‍♂️🚶

Exercise isn't about "earning your meal"; it's about feeling your best! Even a walk or a quick bodyweight circuit can make a big difference. Here's why:

1️⃣ Boosts Metabolism: A bit of exercise, even a brisk walk, can kickstart your metabolism, helping your body process your festive meals more efficiently.

2️⃣ Reduces Stress: Physical activity is a great stress reliever, especially important during the busy holiday season.

3️⃣ Improves Digestion: Gentle exercises like walking aid in digestion, especially after a large meal.

4️⃣ Maintains Routine: Sticking to some form of exercise helps maintain your routine and keeps you in the rhythm of regular physical activity.

5️⃣ Increases Energy: Exercise invigorates your body, elevating energy levels and improving overall mood.

A short walk or a bodyweight workout can be a great addition to your holiday routine. Stay active and enjoy the festive season to the fullest! 🌟

🎄 Day 5 of Fitmas: Don't Skip Over the Veggies! 🥦🥕

Vegetables are often overlooked during the holiday feasts, but they're crucial for a balanced diet. Here's why you shouldn't skip them:

1️⃣ Nutrient-Rich: Veggies are packed with essential vitamins, minerals, and fiber, supporting overall health.

2️⃣ Low in Calories: They help fill you up without adding too many calories, which is great for weight management.

3️⃣ Enhances Meal Balance: Including veggies with your meals ensures a more balanced and nutritious diet.

4️⃣ Versatility in Cooking: There are so many delicious ways to prepare veggies, from roasting to making festive salads.

5️⃣ Helps Curb Overeating: Filling a portion of your plate with vegetables can reduce the likelihood of overindulging in richer, calorie-dense foods.

This holiday season, make sure to give veggies a spotlight on your plate! 🌟

🎄 Day 6 of Fitmas: Incorporate Active Traditions 🏃‍♂️🎉

Make movement a part of your holiday cheer! Here's why incorporating active traditions is beneficial:

1️⃣ Boosts Physical Health: Regular activity, even in small amounts, contributes to overall fitness and health.

2️⃣ Enhances Mood: Physical activity releases endorphins, lifting your spirits and reducing stress.

3️⃣ Family Bonding: Active traditions are a great way to bond with family and friends while doing something fun and healthy.

4️⃣ Creates Lasting Memories: These activities can become cherished memories and traditions that last for years.Ideas to

5️⃣ Get Started: Consider a family walk to see holiday lights, a friendly game of touch football, a dance-off to festive music, or a new year's day hike.

Let's make movement a joyful and integral part of our holiday traditions! 🌟

🎄 Day 7 of Fitmas: Stay Mindful of Alcohol 🍷🚫

The holiday cheer often comes with festive drinks, but it's important to stay mindful of alcohol consumption. Here's why:

1️⃣ Calorie Control: Alcoholic drinks can be high in calories. Being mindful helps manage your calorie intake.

2️⃣ Better Sleep and Energy: Less alcohol means better quality sleep and more energy the next day.

3️⃣ Staying Hydrated: Alcohol can dehydrate you. Alternating with water keeps you hydrated and reduces overall alcohol intake.

4️⃣ Enjoyment Without Overindulgence: You can still enjoy your favorite drinks, but in moderation, which is key to a balanced lifestyle.

5️⃣ Healthier Choices: Opt for lighter options like wine or spirits with low-calorie mixers, and limit sugary cocktails.

Enjoy the festivities while keeping your health and fitness goals in check! 🌟

🎄 Day 8 of Fitmas: Bring a Side Dish! 🥗🍲

Bringing your own side dish to holiday gatherings is a smart move. Here's why it's beneficial:

1️⃣ Ensures Healthy Options: You'll have at least one healthy choice you can count on at the meal.

2️⃣ Contributes to the Feast: It's a great way to contribute to the gathering and share something you love.

3️⃣ Control Over Ingredients: By preparing it yourself, you know exactly what's in it, making it easier to stay on track with your diet.

4️⃣ Encourages Variety: It adds variety to the meal and can introduce others to healthier eating options.

5️⃣ Side Dish Ideas: Consider bringing options like a veggie tray, macro-friendly buffalo chicken dip, a fresh fruit salad, or a quinoa and roasted vegetable dish. These are not only delicious but also align with healthier eating.

Bring a dish, share the health, and enjoy the holiday feast! 🌟

Congratulations what a great job!

Week in and week out you've shown up and given it your all. In this prep we've had travels, a move, and the holidays but you found the time to get the work done. To say you rock is an understatement.

2 years in the making- we put on the muscle needed first, then approached prep with good health as the focus with the goal of being nationally qualified for 2024, and now that goal is achieved!

Thank you for your dedication to your goals and for allowing me to be in your corner along the way! Coach is proud of you!

Congratulations what a great job!

Week in and week out you've shown up and given it your all. In this prep you've had travels, a move, and the holidays but you found the time to get the work done. To say you rock is an understatement.

This accomplishment was +2 years in the making. We put on the muscle needed first, then approached prep with staying in good health as the focus. Getting nationally qualified for 2024 was the goal, and now that goal is achieved!

Thank you for your hard work, the dedication to your goals, and for allowing me to be in your corner along the way! Coach is proud of you!

🎄 Day 10 of Fitmas: Don't Starve Yourself All Day! 🍽️

In our journey of holiday eating, it's important not to skip meals for the sake of one big feast. Here's why eating regularly is beneficial:

1️⃣ Less Likely to Binge Eat: Avoiding starvation during the day means you're less likely to overeat at mealtime. This approach fosters a healthier, more positive relationship with food, as you're eating mindfully rather than reactively.

2️⃣ Better Digestion: Regular meals can help your digestive system function smoothly, avoiding the discomfort of heavy eating after a long fast.

3️⃣ Stable Blood Sugar Levels: Keeping your blood sugar balanced through consistent eating helps maintain energy levels and mood.

4️⃣ Savor Your Meal: When you’re not excessively hungry, you tend to enjoy and appreciate your food more, rather than rushing the experience.

5️⃣ Keeps You Focused and Energized: Regular eating helps maintain your energy levels and focus, making it easier to engage in holiday activities and enjoy time with family and friends.

This holiday season, nourish your body consistently for a more enjoyable and healthy festive experience. 🌟

🎄 Day 11 of Fitmas: Don't Get Glued to the Couch! 🚶

The holidays are for relaxation, but let's not forget to move! We don't work out just to "earn" our holiday meals, but staying active is essential for our health and happiness. Here are five easy ways to incorporate movement into your holiday:

1️⃣ Take a 20-Minute Walk: A brisk walk, either in the morning or after dinner, helps with digestion and boosts your mood.

2️⃣ Hit Your Daily Steps: Aim to reach your usual daily step count. It's a simple yet effective way to stay active.

3️⃣ Play with the Kids: Join their games or activities. It's not just exercise; it's making memories!

4️⃣ Dance to Holiday Music: Turn up your favorite festive songs and dance. It's a fun way to burn calories and lift your spirits.

5️⃣ Stretch During Movie Nights: Instead of sitting still the whole time, use this as an opportunity to do some gentle stretching. It's great for your muscles and can be very relaxing.

Let's keep moving and enjoy the holidays in a healthy, happy way! 🌟

🎄 Day 12 of Fitmas: Stay Hydrated! 💧

As we start our 12 Days of Fitmas, let's not forget about the power of water. Staying hydrated is key, not just for your fitness journey, but for navigating the holiday feasts too. Here's why:

1️⃣ Boosts Satiety: Water helps fill you up. Drinking a glass before meals can make you feel fuller, reducing the chances of overeating.

2️⃣ Enhances Metabolism: Proper hydration keeps your metabolism humming, helping you burn calories more efficiently.

3️⃣ Maintains Energy: Tiredness can often be a sign of dehydration. Staying hydrated helps keep your energy levels up.

4️⃣ Supports Digestion: Water aids in digesting those big holiday meals, making you feel more comfortable.

5️⃣ Curbs Cravings: Sometimes when we think we're hungry, we're actually just thirsty. A glass of water can help manage those unnecessary snack cravings.

This holiday season, keep a water bottle handy and sip your way to a healthier, more controlled feast. Your body will thank you! 🌟

Holidays are here and one of the questions I get asked most frequently is what should we do to "make up" for what was consumed on a given holiday? Well let me quote the immortal wisdom of Rafiki from Lion King, "It doesn't matter it's in the past."

An hour of "make it up" time on the treadmill the next day isn't going to burn nearly as many calories as the machine is calculating. Know what it will do though? Wreck your relationship with food and how you view holidays.

Client Spotlight! (asked to be kept anonymous)

Mr. E and I have been working together for a while now.

He'd come a long ways before we started working together. On the left he'd already had an amazing transformation all on his own losing 95lbs! But he had hit a plateau and that's when we got connected.

After first accomplishing his goal of doing a Tuff Mudder it was time to shift focus towards building muscle and then begin chipping away. So that's what we've been doing. Along the way he'd been talking more and more about giving consideration to doing a show and one day on his check in he decided it was time to go for that goal.

As a coach I want to make sure that when my clients decide to step on a stage they're doing it for themselves. Not for me, not for their significant other, not for a trophy; but for their own sense of accomplishment and because of their ability and desire to push themselves harder than ever before.

Mr. E is truly doing this for himself to add another chapter to his already badass story.

Need protein?

Hungry for nachos?

Got 10 minutes?

Coach Phil has you covered! Super simple to execute this one- 2 bags of your preferred flavor of Quest Protein Chips, 4oz of cooked ground chicken breast, 120g of fat free refried beans, 56g of fat free shredded cheese, and 70g of salsa.

Preheat oven to 420F. Layer ingredients in order listed into a pan, bake at 420F for 5-8 minutes or until cheese is melted. Chow down and get on the gain train!

If you have health and fitness goals then your focus shouldn't be on always being motivated. Motivation is a fleeting, cruel mistress that will 100% betray you one day.

Because the bad days will come- your car will break down, work will keep you late on a project, you'll have a fight with your significant other, the sock gremlin in your dryer will decide to sneak out and break your favorite coffee mug, etc. You will go through hard days where the last thing you'll want to do is go to the gym or stick to your nutrition goals. But if you focus on developing the discipline to do what is ultimately in line with your goals even on those hard days then results will come.

What can be done in a year? I get this question a lot especially here in January. Well let's look at my good man Chaz here who has now graduated from working with me. Here is what we did during this last year.

1) Established his goals to get leaner and maintain results.

2) We used a responsible starting calorie deficit along with consistency in habits to start seeing some great results during his cutting phase.

3) Planned ahead to use diet breaks during vacations and holidays so he could enjoy them guilt free.

4) Adjusted macros only when plateaus were seen.

5) Once his desired physique was obtained (middle) we reverse dieted to maintenance calories. Thanks to his commitment to his training we'd even built some muscle and his metabolism responded exceptionally well.

6) Lastly we made sure his calories and macros translated to sustainable habits by practicing intuitive eating. Meaning no more daily tracking or weighing food.

Chaz' commitment to his reverse dieting phase was monumental in this successful year together. He took the reverse as serious as the initial fat loss phase, recognized what his normal daily habits were, and now has the tools and confidence to fly on his own.

What can you do in 1 year?

For coaching inquiries email [email protected]

When I start working with someone who has never tracked macros before I first start them off on what I call Foundations.

We first start by looking at protein on labels and making sure a protein source is the first thing we build a meal around. Then we log into an app. Next is getting a feel for total calories. Once we're consistent with all of this is when I will have them start working on macro targets.

Eventually they almost always ask this great question: why am I over/under on calories but I hit my macros?

1) the FDA allows for calories to be rounded. This accounts for variability in mass production. (When the new guy running the machines accidentally puts in not enough sugar, flour, etc.)

2) the entry you found may be incorrect. If you're using a crowd sourced logging app like MyFitnessPal, then 2 years ago when Johnny McKeto made an entry for something like bread he may not have counted the calories or carbs from fiber- now you're using his incorrect entry. Or if Johnny McBrotein made an entry for chicken breast that did not include tracking the fat you could be using his old entry.

So what do you do?

1) make sure you are entering your own food info.

2) simply focus on being within +/- 5g of each of your target macros.

The Pro Physique transformation challenge returns for 2022!

Online entries open on Monday, November 15th, 2021 and close on Thursday, December 31st, 2021 at 11:59pm EST.

Submission of contestant photographs open on Monday, January 17th, 2022. All entries with the Check-In Card and starting photos (front, side, back and a picture of the scale depicting the contestant’s weight) must be submitted by 11:59pm EST on Sunday, January 23rd, 2022.

The official start of the Transformation Challenge is Monday, January 17th, 2022.

2 Years!

It's cliche but true: time flies by in the blink of an eye. I can't believe it's already been 2 years since I joined the coaching staff here at Pro Physique. From a 16 year old kid following advice from on the bodybuilding.com message boards to coaching for the company he built- it's been a wild ride.

I wouldn't be the coach I am today if it hadn't been for those I've learned from especially in the last two years so I'd like to recognize some special ones.

thank you for providing the best educational course on evidence based nutrition approaches. Your attention to detail and how you dive so thoroughly into WHY something works in terms sets the bar for me as a coach and lifelong student of the world.

thank you for the opportunities early on to simply sit and shadow you and ask questions (what's Canva? Is that from Poliquin or Rippetoe? 😂). Time and time again you've been a sounding board for me as both a mentor and a friend, and that's what I appreciates abouts youse good buddy.

Client spotlight!

My objective as a coach is to give everyone the tools they need to not only accomplish their goals, but to KEEP their results. Sometimes this means having to simplify how someone approaches their view for fat loss, muscle gain, strength increases, etc.

I'm going to let this all-star speak for himself.

"Good talking with you yesterday and thanks again for the past 6 months. I have never stuck to any kind of fitness endeavour this long. I think the most amazing thing is that weight loss is no longer a mystery. It really is as simple as calorie reduction with an eye on macros, moving and lifting, weekly adaptation, and most important...persistence. I have learned a lot and I think the accountability to you each week was the major factor that kept me on track."

Want to be successful at anything you are doing? Then just do this one simple thing- give it your all.

Pour your heart and soul into what's making you wake up every day to chase a dream. Give 100% of yourself TO yourself. Even on the less than ideal days when you can only give 70% still give every last drop of that 70% to yourself.