Coaching & Cocktails
By Tina Peratino and Ginny Grivas-Ford
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Image by Tina Peratino and Ginny Grivas-Ford
Category: Fitness
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Episodes: 132
Description
Don't get weird, use your head, everything will be OK.
Welcome to Coaching & Cocktails, where Team CSFP coaches Tina and Ginny talk about life, health, fitness, natural bodybuilding, and all the beautifully messy stuff in between. With decades of combined experience helping athletes and everyday humans chase their strongest, sanest selves, we dive into training, nutrition, mindset, hormones, stress, and the mental gymnastics required to juggle real life while pursuing big goals.
We’re not here to lecture. We’re here to tell the truth, share our lived experience, and sprinkle in some humor, realism, and science—shaken, not stirred.
If you want a podcast that feels like coaching, therapy, and girl talk had a baby (and that baby lifted weights), pull up a chair. Laugh with us, learn something new, and remember: you’re absolutely not alone on your journey.
| Episode | Date |
|---|---|
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S5 Ep4: Behind the Show: What Athletes & Promoters Need to Know
|
Dec 29, 2025 |
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S5 Ep3: From Stage Lean to Strong again - Reverse, Recover, Rebuild
|
Dec 22, 2025 |
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S5-Ep2: From Athlete to Coach: Ginny’s Rise — Prep Smart, Live Your Life the Team CSFP Way
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Dec 08, 2025 |
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S5 Ep1: Reconnecting and Reflecting After 20 Years In the Sport - Coach Q & Coach T Tell All
|
Mar 28, 2025 |
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S4 Ep18: Unraveling the Secrets of Fitness, Metabolism, and Weight Loss
|
Mar 18, 2024 |
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S4 Ep17: Life Beyond the Podium, Post Goal Blues, Identity Crisis, and Strategies for Emotional Recovery
|
Mar 04, 2024 |
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S4 Ep16: The Building Blocks of Success: From Morning Rituals to Evening Routines
|
Feb 19, 2024 |
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S4 Ep15: Move, Heal, and Thrive in the Sport of Life - Interview with Dat Cao, PT OCS
|
Feb 05, 2024 |
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S4 Ep14 - Digesting the Truth Behind Netflix's 'You Are What You Eat'
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Jan 22, 2024 |
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S4 Ep13 Before and After - The Untold Sacrifices of Athletic Achievement
|
Jan 08, 2024 |
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S4 Ep12 - Harnessing Mindfulness to Rewire the Brain and Create Healthy Habits
|
Dec 25, 2023 |
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S4 Ep 11 - From Competitive Dieting and Macro Tracking to Food Freedom
|
Dec 11, 2023 |
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S4 Ep10 - From Broken to Built & The Strength Inside: Erin P's Transformative Journey Beyond the Stage
|
Nov 27, 2023 |
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S4 Ep9 - From Broken to Built & The Strength Inside: Erin P's Transformative Journey Beyond the Stage
|
Nov 13, 2023 |
|
S4 Ep8 - Gut Health: The Hidden Key to Unlocking Your Best Physique
|
Oct 30, 2023 |
|
S4 Ep7 - Hitting the "Factory Reset" Button to Break Through a Plateau
|
Oct 16, 2023 |
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S4 Ep6 - Unlocking Potential: The Coach-Client Connection
|
Oct 02, 2023 |
|
S4 Ep5 - Stress and the Power of Perception
|
Sep 18, 2023 |
|
S4 Ep4 - And they Call it "Self-Sabotage"
|
Sep 04, 2023 |
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S4 Ep3 - Bodybuilding...When is Enough Enough
|
Aug 21, 2023 |
|
S4 Ep2 - You are Enough
|
Aug 07, 2023 |
|
S4 Ep1 - Don't Call it a Comeback....
|
Jul 24, 2023 |
|
Episode 86: Empowerment Project - Tina Fryar Jones' Story
|
Feb 04, 2022 |
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Episode 85: What's New in 2022 Interview with the OCB
|
Jan 28, 2022 |
|
Episode 87: Empowerment Project - Caitlin's Story
|
Jan 26, 2022 |
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Episode 84: Upcoming LIVE Podcast Q&A
|
Jan 07, 2022 |
|
Episode 83: Happy New Year - Resolutions and Motivation
|
Dec 31, 2021 |
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Episode 79: What to Expect When You're Competing - Pre Prep
|
Dec 23, 2021 |
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Episode 80: What to Expect When You're Competing - Prep
|
Dec 23, 2021 |
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Episode 81: What to Expect When You're Competing - Peak Week and Showday
|
Dec 23, 2021 |
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Episode 82: What to Expect When You're Competing - Recovery and Reverse
|
Dec 23, 2021 |
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Episode 78: Starting Over - Failure or Another Opportunity for Success?
|
Dec 10, 2021 |
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Episode 77: Empowerment Project - Kelly D.'s Pro Bikini Prep and Reverse
|
Dec 03, 2021 |
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Episode 76: Empowerment Project - Chris's Post Competition Recovery Journey
|
Nov 19, 2021 |
|
Episode 75: Empowerment Project - Kelly F
|
Oct 22, 2021 |
|
Episode 74: OCB Apex Natural 2021 Show Review and a fiTfany Update!
|
Sep 17, 2021 |
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Episode 73: Show Review - OCB Presidential Cup 2021
|
Aug 16, 2021 |
|
fiTfany Project Ep 7: Meet Me at the Carnival
|
Jul 30, 2021 |
|
fiTfany Project Ep 6: Help is Not a 4-letter Word
|
Jul 30, 2021 |
|
fiTfany Project Ep 5: Going Down with the Ship
|
Jul 30, 2021 |
|
fiTfany Project Ep 4: That’s a Trigger, Go Figure!
|
Jul 30, 2021 |
|
fiTfany Project Ep 3: Sometimes You’re the Windshield and Sometimes You’re the Bug
|
Jul 30, 2021 |
|
fiTfany Project Ep 2: Time to Set Some Boundaries
|
Jul 30, 2021 |
|
fiTfany Project Ep 1: What in the Hell Did I Sign Up For?!
|
Jul 30, 2021 |
|
fiTfany Project Ep 0: Introducing the fiTfany Project
|
Jul 30, 2021 |
|
Episode 72: What's Been Up and Our Summer Preview
|
Jul 23, 2021 |
|
Making Mama T Episode 4: Life on Divorce Court
|
Jul 02, 2021 |
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Making Mama T Episode 3: School is for Fools
|
Jun 25, 2021 |
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Making Mama T Episode 2: Bar Fights, Arrests and Other Tales
|
Jun 11, 2021 |
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Making Mama T Episode 1: Don't Drink the Bong Water
|
Jun 04, 2021 |
|
Episode 71: Feedback - The Good, The Bad and The Straight Up Whack!
|
May 21, 2021 |
|
Episode 70: Spring Show Review - OCB Richmond & Catonsville
|
May 14, 2021 |
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Episode 69: What it Takes to Compete - Stacey Chatman Interviews Coach Tina
|
May 04, 2021 |
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Episode 68: Ask the Coach - What's Your Favorite Carb Source?
|
Apr 23, 2021 |
|
Episode 67: Ask the Coach - What's Your Favorite Protein
|
Apr 16, 2021 |
|
Episode 66: Coaching Without Cocktails - Real Talk About Women and Alcohol.
|
Apr 09, 2021 |
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Episode 65: Lifting Weights Make Women Bulky and Other Fitness Myths Debunked
|
Mar 26, 2021 |
|
Episode 64: Back to Basics - The BASICS!
|
Mar 19, 2021 |
|
Episode 63: Back to Basics - Cardio
|
Mar 12, 2021 |
|
Episode 62: When Good Coaching Goes Bad - Red Flags and Crowd Sourcing
|
Mar 05, 2021 |
|
Episode 61: Back to Basics - Training
|
Feb 26, 2021 |
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Episode 60: What Your Poop is Trying to Tell You & Why You Should Listen with Allison Fahrenbach
|
Feb 19, 2021 |
|
Episode 59: Back to Basics - Food Logging
|
Feb 12, 2021 |
|
Boni-sode 11: Walk Down Memory Lane and OCB Natty Bodybuilding in 2021
|
Feb 08, 2021 |
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Episode 58: Mindfulness - The REAL Magic Pill?
|
Feb 05, 2021 |
|
Episode 57: What's in a Client Check-in?
|
Jan 29, 2021 |
|
Episode 56: Happy New Year and Exciting Things to Come in 2021!
|
Jan 22, 2021 |
|
Episode 55: I Want to Compete, but....
|
Jan 15, 2021 |
|
Episode 54: Happy New Year, Resolutions and F&$k Motivation
|
Jan 01, 2021 |
|
Episode 53: The Empowerment Project - Nathalia's Story
|
Dec 23, 2020 |
|
Boni-sode 10: Introducing the New Team Membership
|
Dec 18, 2020 |
|
Episode 52: OCB Queen City Showdown 2020 Show Review
|
Dec 11, 2020 |
|
Episode 51: Holiday and Travel Eating Survival Guide
|
Dec 04, 2020 |
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Episode 50: The Empowerment Project - June's Story
|
Nov 27, 2020 |
|
Episode 49: Burnout - The Secret to Unlocking the Stress Cycle
|
Nov 20, 2020 |
|
Episode 48: Burnout - Airing Out Our Grievances
|
Nov 13, 2020 |
|
Episode 47: The Empowerment Project - Yvonne's Story
|
Nov 06, 2020 |
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Episode 46: The Empowerment Project - Chris's Story
|
Oct 30, 2020 |
|
Episode 45: Improvement Season and Accountability
|
Oct 23, 2020 |
|
Episode 44: The Empowerment Project - Lindsay's Story
|
Oct 16, 2020 |
|
Boni-sode 9: OCB Chesapeake Classic 2020 Show Review
|
Oct 11, 2020 |
|
Episode 43: Introducing Season 2 - The Empowerment Project
|
Oct 09, 2020 |
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Episode 42: Happy Anniversary Walk Down Memory Lane
|
Oct 02, 2020 |
|
Episode 41: When Training and Nutrition Aren't Enough
|
Sep 25, 2020 |
|
Episode 40: What the Hell Am I Looking At - Top Competition Mistakes
|
Sep 18, 2020 |
|
Episode 39: Hometown Intuition
|
Sep 11, 2020 |
|
Episode 38: WTE Series Part 4 - Post Show Recovery and Reverse
|
Sep 04, 2020 |
|
Episode 37: WTE Series part 3 - Peak Week and Showday
|
Aug 28, 2020 |
|
Episode 36: Fuck Politeness Part 2
|
Aug 21, 2020 |
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Episode 35: WTE Series Part 2 - Prep and Cutting Phase
|
Aug 14, 2020 |
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Episode 34: WTE Series Part 1 - Prepping for Prep
|
Aug 07, 2020 |
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Episode 33: Beauty is in the Eye of the Beholder and Those Who Judge You
|
Jul 31, 2020 |
|
Boni-sode 8: We'll Be Right Back!
|
Jul 24, 2020 |
|
Boni-sode 7: Who Wants to Win Free Shit?
|
Jul 17, 2020 |
|
Episode 32 - How to Lose the COVID 19 (pounds)
|
Jul 10, 2020 |
|
Episode 31: Life Athlete Pillar 4 - Personal Growth
|
Jul 03, 2020 |
|
Episode 30: Racism - It Starts with Me (Part 2)
|
Jun 26, 2020 |
|
Episode 29: Racism - It Starts with Me (Part 1)
|
Jun 19, 2020 |
|
Episode 28: Body Image - The Good, The Bad, and The Bullshit
|
Jun 12, 2020 |
|
Episode 27: The Stress of all this Stress is Stressing Me Out!
|
Jun 05, 2020 |
|
Episode 26: Greatness Without Regret - Relentless vs. Reckless Pursuit of Goals.
|
May 29, 2020 |
|
Episode 25: Life Athlete Pillar 3 - Life Strategies
|
May 22, 2020 |
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Boni-sode 6: The Fit and the Listless
|
May 15, 2020 |
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Episode 24: Life Athlete Pillar 2 - Healthy Headspace
|
May 08, 2020 |
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Episode 23: Life Athlete Pillar 1 - Physical Health
|
May 01, 2020 |
|
Boni-sode 5: Journey to Becoming a Life Athlete
|
Apr 24, 2020 |
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Episode 22: Get Out of the Fridge and Into Your Feelings
|
Apr 17, 2020 |
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Episode 21: When to Hold'em and When to Fold'em Part 2: Interview with ANBF's Kent Bierly
|
Apr 10, 2020 |
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Episode 20: When to Hold'em and When to Fold'em - Special Guest Interview with OCB's Marjorie Thrash
|
Apr 03, 2020 |
|
Episode 19: Get Your Hand Off the Mute Button and a Tiger Costs How Much?
|
Apr 01, 2020 |
|
Episode 18: Who or WHO are You? Resilient and Flexible? We're all in This Together.
|
Mar 25, 2020 |
|
Episode 17 - What to Expect When You're Competing LIVE Q & A
|
Mar 23, 2020 |
|
Episode 16: A Day in the Life (aka our daily ramblings)
|
Mar 16, 2020 |
|
Episode 15: Fat is NOT a Feeling and Other Body Image Woes.
|
Mar 09, 2020 |
|
Episode 14: The Long Road to Figure Pro - Special Guest Interview with Rebecca W
|
Mar 02, 2020 |
|
Episode 13: Mystical Magical Supplements !?!?
|
Feb 24, 2020 |
|
Episode 12: Every Setback is an Opportunity for a Comeback
|
Feb 17, 2020 |
|
Episode 11: Ask Us Anything - Your Burning Questions Answered
|
Feb 10, 2020 |
|
Episode 10: From Party Girl to Bikini Pro - Special Guest Interview with Kelly D
|
Feb 02, 2020 |
|
Episode 9: Call Your Mom You're in a Bar - Tales of Resilience, Empowerment & Advocacy
|
Jan 27, 2020 |
|
Boni-sode 4: Muscles, Murder and Life Lessons
|
Jan 20, 2020 |
|
Episode 8: I Want to Compete BUT....
|
Jan 14, 2020 |
|
Episode 7: Pimp My [Coach] Biz
|
Jan 07, 2020 |
|
Episode 6: Fuck [the word] Motivation
|
Dec 31, 2019 |
|
Boni-sode 3: These are a Few of Our Favorite Things
|
Dec 23, 2019 |
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Episode 5: Drink Your Water and Other Secrets to Success
|
Dec 17, 2019 |
|
Episode 4: And We Quote "F&*K Polite!"
|
Dec 10, 2019 |
|
Episode 3: What to do When Life Serves You a Shit Sandwich
|
Dec 03, 2019 |
|
Boni-sode 2: Bartender Pour Me Another
|
Nov 22, 2019 |
|
Episode 2: WTF - What in the Fad Diet?
|
Nov 15, 2019 |
|
Boni-sode 1: Who and What the F*&^ is This?
|
Nov 08, 2019 |
|
Episode 1: How NOT to Lose Your Shit with Holiday and Travel Eating
|
Oct 25, 2019 |