Center Stage Fitness

The importance of working with your coach year round!

6 months Purposeful Progress
The photo on the left was taken one week out from GBO Lro Figure Athlete DaLonna Ryan Atlas appearance last year in November. The photo on the right is one week out from her upcoming GBO Pro show this weekend.
This is exactly what a productive offseason is supposed to look like.
Many athletes focus only on getting leaner. The real goal is to build a better physique while maintaining balance, symmetry, and conditioning. Looking at these photos, several improvements stand out:
Noticeably more glute development, rounder and fuller while still maintaining shape and detail.
More overall muscle maturity and density, especially through posterior chain and rear delts
Improved back thickness which was my main priority for her and upper-back detail, giving her a more complete and balanced look from the rear which is most important for a figure athlete.
Better overall structure and physique appearing more athletic, polished, and competitive.
Better quality sweep from the back pose causing more x-frame.

What I'm most proud of is that this wasn't achieved through extreme measures. This was the result of consistency, patience, intelligent training, and trusting the process.
A successful offseason isn't about staying stage lean year-round. It's about strategically adding muscle where it's needed, improving weaknesses, and bringing a better package the next time you step on stage. She has done exactly that.
As a coach, there is nothing more rewarding than seeing an athlete commit to long-term improvement rather than chasing short-term gratification. The scale doesn't always tell the story, but these photos certainly do.
One week out and excited to see her bring her best package yet to the GBO Pro stage this weekend.
Trust the process. Build the physique. Then reveal it.

“The trophy is earned long before show day. It’s built through every meal, every workout, and every decision nobody else sees.”

IFBB Pro Womens Physique and Centerstage Athlete Nachol Green

Lets talk about recovery and why it is very important.
These photos were taken just a day apart.
Left: Yesterday morning
Right: This morning
Why the difference?
Sleep and recovery.
DaLonna Ryan is one of the hardest working athletes that I coach. Most mornings she's up around 4:00 AM to get her training done before the rest of the world wakes up. But today she was able to get a few extra hours of sleep, and the difference is obvious. Now I should mention that not only till you get this lean or close to a show can these differences be seen. If you still have fat and not show ready you will most likely see this.

Look at the changes:
Fuller muscle bellies
Tighter waistline
Better overall shape and roundness
Less visible water retention
Improved muscle separation

Many athletes think progress only happens during training, but the truth is that the body really goes to work during rest and recovery.
When you sleep, your body produces more growth hormone, lowers stress hormones like cortisol, improves insulin sensitivity, reduces inflammation, restores muscle glycogen
When cortisol stays elevated from lack of sleep, or constantly tearing it down in the gym, the body tends to hold extra water, especially around the midsection. When recovery improves, that water retention often drops and the physique appears leaner, tighter, and more complete, even without changing food or cardio. DaLonnas meal plan has changed very little the past two months, but she has been improving weekly, all I have done is a burger and fries here and there 😀
This is a great reminder that sometimes the best thing you can do for your physique isn't another workout, more cardio, or lower calories, it's getting to bed earlier.
Recovery is a strong tool, use it.

GBO Pro Figure Athlete: Dalonna Ryan
Coached by Centerstage Fitness

Online client Mike Prejean is killing his plan. Mike is highly dedicated to his program and getting amazing results!
Great job sir.

Great job this week by online client JoJo Dailey.
This is her exact summary I sent her this week:

JO, GREAT PROGRESS THIS WEEK!

05.16.26 → 05.23.26

Weight: 168.6 → 166.3 (-2.3 lbs)
Body Fat %: 46.3% → 44.0% (-2.3%)
BMI: 32.9 → 32.4
Lean Body Mass: 90 → 93 (+3 lbs muscle)
Body Fat Mass: 78 → 73 (-5 lbs fat)
Waist: 36” → 35” (-1”)
Hips: 44” → 43” (-1”)
Thighs stayed the same at 24”

This is EXACTLY the type of progress we want to see. body fat dropping while lean body mass increases. The added cardio is clearly helping, and your body composition is improving fast. Keep staying consistent with the plan, cardio, nutrition, and training. Proud of the work you’re putting in!

Great job!
Online client Damarcus Bernstein down 12lbs in three weeks.

COACH TIP:
It's normal to look worse in the beginning stages, before you begin to look better.

“Ready to take your physique to the next level? Online contest prep coaching available now.”

Contest prep of client Phillip Flemming.

“The trophy is earned long before show day. It’s built through every meal, every workout, and every decision nobody else sees.”

GBO Pro Shape Client Xochitl Garza winning in South Padre Island.