Episode 36: Life After Contest Prep with Teresa McDonald
In this episode of Training Age, hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) sit down with returning guest Teresa McDonald (@mrs.t_mac) to explore the multifaceted world of physique competitions—from show day glam to the mental and physical shifts that come with the post-show phase.
Teresa shares her firsthand experience competing across multiple divisions, offering insight into the dynamic, high-energy environment of a show weekend. The conversation highlights the vital role of presentation—posing, makeup, hair, and styling—and how these elements complement physical preparation. Valerie lends her expertise with practical beauty tips, while Teresa reflects on the meaningful community among competitors and the value of thoughtful feedback from judges.
Now 12 weeks into her maintenance phase, Teresa opens up about the transition from contest prep to everyday life. She talks about adjusting her nutrition, navigating shifting hunger cues, and embracing a more flexible routine while staying consistent. With honest reflections and actionable tips, this episode offers a candid look at what it takes not just to compete—but to thrive in the seasons that follow.
Episode Summary
(0:00:08) – Contest Prep and Show Day
Heather Adams, Valerie Lusvardi, and returning guest Teresa McDonald dive into the high-energy world of bodybuilding competitions. Teresa, now 12 weeks into her maintenance phase following her December 7th show, shares what it’s like navigating the chaos and excitement of competition day. The group discusses different divisions—novice, masters, and open—as well as the importance of stage presence. Val and Heather offer insights from their own experiences attending shows, emphasizing how hair and makeup can elevate an athlete’s presentation. Val even shares some practical makeup advice with Teresa. They also cover the behind-the-scenes logistics, like booking makeup artists and tanning services, and reflect on the camaraderie among competitors.
(0:09:47) – Embracing Feedback and Continuous Improvement
This chapter centers on the value of feedback in competitive bodybuilding. Teresa shares a pivotal moment of receiving advice from head judge Sandy, who recommended she add hair extensions to better balance her lean upper body. Teresa made the change before her next show—and saw a noticeable improvement in her overall package. The discussion emphasizes the importance of presenting a polished, confident appearance, from hair and suit to stage presence. Teresa’s ability to connect with the audience is highlighted, drawing a compelling comparison between bodybuilding and other performance arts.
(0:23:29) – Peak Week and Post-Competition Adjustments
Heather, Val, and Teresa unpack the intricacies of “peak week,” the final phase before competition. They clarify that while peak week fine-tunes a physique, it isn’t a magical transformation. The conversation focuses on careful manipulation of carbs, food timing, and hydration. Post-show, Teresa describes the mental and physical changes she experienced—including increased hunger and hormonal shifts. The hosts stress the value of continued coaching after a competition to help navigate this transition in a healthy, sustainable way, drawing parallels to other intense physical pursuits like marathon training.
(0:36:00) – Transitioning to Maintenance
This chapter explores Teresa’s experience transitioning from prep to maintenance. Topics include regulating hunger and sleep, stabilizing body weight, and finding a sustainable routine after the rigors of show prep. Teresa notes a 30% increase in food intake and how she continues to stay active with a daily step goal. She shares how habits like meal prepping and regular gym sessions have stayed in place, now with added dietary flexibility. The group also offers practical strategies for staying on track while traveling—like planning meals and prioritizing protein—even on family trips to Disneyland.
(0:44:41) – Balancing Aesthetics and Well-Being
The conversation turns to the challenges of maintaining an elite-level physique post-show. The group discusses the allure and validation that can come from being ultra-lean, but also the trade-offs—like increased food focus and reduced quality of life. Heather and Val share experiences working with clients and emphasize the importance of aligning physique goals with personal values. This chapter reinforces that competitive physiques are temporary, and pushing limits can provide clarity—but balance and well-being should remain the ultimate aim.
(0:51:50) – Post-Competition Body Image and Self-Acceptance
Teresa offers a candid look at the disciplined routine required for her stage-ready physique: a 1300-calorie diet, 16,000 daily steps, and four days in the gym—rarely eating out. The group reflects on how these routines shift post-show, and how body image can evolve during that time. Teresa and Val discuss embracing natural features like cellulite and resisting the pressure to conform to social media ideals. They encourage listeners to define beauty on their own terms and celebrate what their bodies can do, rather than how they look. The episode closes on a powerful note of self-love, resilience, and appreciation for the body’s adaptability.