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.