Life After
StageThe Reverse Guide
Your guide to navigating what comes next: recovering, rebuilding and finding yourself again once the show is over.
For athletes coming out of a prep
Okay... what
now?
You spent months preparing for one day. Tracking your food. Getting your steps in. Doing cardio. Training when you were tired. Saying no to things. Pushing through hunger. Watching your body change week after week.
And then suddenly, the show is over. The tan comes off. The bikini gets packed away. You eat the foods you've been dreaming about for months. And then you're left thinking: okay... what now?
This guide is here to remind you that this is normal.
The goal isn't to give you a DIY reverse diet protocol. Your coach should be guiding your individual nutrition, training and activity changes. Instead, this is here to help you understand what is happening, what to expect and how to navigate the transition without panicking. Let's make the reverse simple.
The Post Show Decision Tree + Daily Journal Prompts
Two bonus tools for the hardest moments after your show, when the scale jumps, the binge happens, or your head just won't switch off.
- A decision tree for weight jumps, binges and body image struggles
- Daily journal prompts to reframe your mindset on the hard days
- A simple gratitude practice for the tougher post show days
16 chapters. Every stage of your reverse.
From the first 72 hours off stage to deciding when, or if, you're ready to prep again.
Welcome to your reverse
The first 72 hours after competing
The post show binge
Your coach is your biggest asset
Rest, you've just finished a prep
Getting back into training
Your new goal, build don't just maintain
The scale is going to scare you
The mental battle
Your relationship with food after prep
The physical and hormonal side of coming out of prep
Creating your post show routine
Your first 4 to 6 weeks, your reverse roadmap
Getting extra help and building your support network
How long should you stay out of prep?
What happens when you're ready to prep again?
Bonus: decision tree and journal prompts
16 chapters plus bonus tools, delivered instantly as a PDF
This is your recovery guide, not a replacement for one.
This guide is designed to help you understand and navigate your reverse. It isn't a replacement for your individual coach, medical professional or personalised nutrition plan. If you're coming out of a prep without support, my coaching takes you through the entire process, from the first 72 hours to building your new normal.
Go show them
how you recover.
You've already proven you can get lean. Now it's time to prove how beautifully you can recover. Get the Reverse Guide and navigate what comes next with confidence.
PURCHASE YOUR COPY"You've already proven you can get lean. Now let's prove how beautifully you can recover."
Samantha Wicks, WF Coaching