PODCAST · health
Strength + Self
by Courtney Ustrzycki
Where physical discipline meets emotional intelligence. Hosted by IFBB Bikini Pro and transformation coach Courtney Ustrzycki, this podcast gives you real strategies for training, mindset, confidence, boundaries, and becoming the human behind the goals. No fluff, no filters, just growth, grit, and the tools to elevate every phase of your life. Welcome to Strength + Self.
Episodes
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139: Weight Loss Plateau in Prep - Don't Panic
Sharing a chat with a first-time competitor amiga. Hitting a weight plateau during contest prep can trigger self-doubt, but the scale is only one data point in a much larger picture. In this episode, I break down why the scale stops moving, how the "whoosh effect" works, and why trusting your…
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138: Hosting The Fit Wkd Fest, Hyrox impulse, starting therapy
From hosting The Fit Weekend Fest in Mérida to unexpectedly chatting with bodybuilding legend Kevin Levrone, this episode is a mix of behind-the-scenes moments, impulse decisions, and a lot of honest reflection. Oh ya, and my birthday too! I talk about what it was like hosting the event, the...
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137: Finding my Goldilocks in training
This episode is for anyone who’s ever swung between extremes in training, doubted their own knowledge, or felt stuck in their physique progress. The real story of how I went from doing everything myself… to giving up all control… to finally landing in the middle... I call it my Goldilocks in...
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136: 30 lessons & advice I wish I listened to in my 20s
For the ones who feel “I should have my life together” but also know they’re just getting started. Whether you’re in your 20s or reflecting back, I know at least a few of these will resonate for you. I'm personally hitting self-trust, confidence, money, boundaries, dating yourself, friendships,...
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135: Choosing change, even when you don't know where it leads
Change doesn’t happen by thinking about it. It happens when you finally decide to move. Because nothing changes if nothing changes. Sharing some current feels (and shifts) while I navigate through the messy middle between who I’ve been and who I’m becoming… that space where things feel uncertain,...
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134: Olympia wkd & competition pressure
A vulnerable message shared from my amiga, inspired all of this. The pressure to perform (compete) and a common struggle many competitors feel/experience. It needed to be said. All with love in a safe space. Website: coachcourtneypro.com IG: instagram.com/courtney_ifbbpro
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133: squirrels: calm after the storm, the face of Evolve, gifts from Korea
“Squirrel spirit” theme of this epi (more to come like this?) feeling familiar resistance > seeking new opportunities for growth and expansion update since last epi/competition > mindset 180°, new boundaries, giving up protocol control I’m the official/first/only ambassador for Evolve Gym in…
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132: hardest prep yet
First competition of 2025 (hopefully not my last) and it was like a mini Olympia... this prep broke me, pushed me through my hardest challenges yet, reminded me why I 'get to' (not 'have to') do this. The good, the bad and the ugly, all spilled in this episode. My 2025 Pro season is sponsored by:...
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131: The Mind-Gut Axis and Bodybuilding Mindset
The connection between the mind and the gut, and how this relationship impacts our mindset within bodybuilding. A well-functioning gut supports the production of mood stabilizers, dopamine (think: reward-driven behaviours we experience in prep), and a more calm, focused mind. I explain what a...
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130: Understanding Bodybuilding (NPC / Canadian Physique Alliance)
Me and IFBB Pro Humberto Kauffmann (owner of Overcome & Become competition prep coaching, and my prep coach!) discuss all thing bodybuilding and the Canadian Physique Alliance (CPA) tier system for all bodybuilding divisions, both the open and natural streams, and how shows are usually run....
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129: insights into my own post show phase
Navigating my own post show phase over the last 6 weeks, including: Finding my calorie sweet spot in a surplus Measuring proper data points with skin-fold calipers and measurements Expected weekly rate of weight gain and off-season weight projection Different training split & working timing New…
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128: Staying on track with your prep/goals while keeping your relationship strong
Competing in bodybuilding brings its own set of challenges, and trying to find harmony with a relationship can sometimes feel tricky—especially when your partner doesn't share the same fitness lifestyle or goals. But it’s possible to maintain a strong connection without compromising your goals.…
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127: Challenges and opportunities that come with off season
Off-season can be mentally and physically challenging, but it’s where the real progress is made. It’s where we grow the most, mentally and physically. It’s where we develop our inner and outer strength. We build mental resilience. We realign our purpose and fine-tune our focus. It’s where our WHY...
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126: 2024 competition season wrap & improvement season plans
In this episode, I share: 3x judge’s feedback from Mexico Grand Battle areas I want/need to focus on and improve (beyond my physique but in my daily life as well) my improvement season goals (personal and professional) anticipated challenges (hint: my health) how long of a growth season I think…
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125: You don’t learn if you quit & keeping focused amongst big competition
In this epi, I share real-time feels and fears, in peak week of my 2nd (and final) competition of my 2024 season. pushing improvements since my last show (Vancouver Pro in July) being uncertain if I’ve made enough improvements as expected facing my fears as opposed to backing out how I’m staying...
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124: WTF does 'prep is hard' mean?
We usually know going into prep that it's going to be hard, but what that looks and feels like really hits differently when we get into it. Listen to this epi as I ask coaches, and first-time and experienced competitors what does 'prep is hard' look and feel like for them, based on their...
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123: Best tips for training during travel
Best tips and navigation tools to consider applying for your workouts when you’re traveling (hotel, resort, vacation, etc) Mentioned episode: 84: Understanding Effective Reps Physique transformation: www.courtneyforlife.com/coaching Fitness app: www.courtneyforlife.com/cflapp IG:...
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122: Finding & Breaking my own Limiting Beliefs
Recently discovering my own glass ceilings and limitations (more so around prep-related ‘things’ - but applicable and impactful in all areas of life.) Physique transformation: www.courtneyforlife.com/coaching Fitness app: www.courtneyforlife.com/cflapp IG: www.instagram.com/courtneyforlife_ IG…
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121: Mexico Grand Battle Bikini Pro Show Weekend
Topics include: - 15 weeks and peak week going into the Mexico Grand Battle Bikini Pro Competition - most insane travel shenanigans possible in Mexico City - revealing my self sabotage that has held me back in preps - competition experience, feedback, personal reflection - answering your Qs (what...
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120: Disappointments, Deflecting Compliments, Pro Debut Feedback
Topics include: - rabbit hole of astrology, human design & new moon - disappointments in valued relationships - what deflecting compliments looks like and why you need to stop - judge’s feedback from my pro show; what I need to change in my physique - Rapid fire: matching gym fits, pork oats, and...
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119: IG Threads, Extremes in the Fitness Industry, Becoming Rich
Topics include: - Recognized by the algorithm on Threads - Extremes with protocols in the fitness/wellness industry - is more of the boring shit actually working for you? - How I'm becoming rich - Taking back control of my time - Rapid fire: things I’m loving lately Dr. Kasey Jo Orvedis:...
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118: Tarot Cards, Not Ready to Compete, Hormones & Things I Love
Topics include: - My first tarot card reading and what the cards showed. - Signs that you’re not ready to get into competition prep, and what you can do before you commit. - Hormone replacement therapy: why I’m not getting the pellet anymore, what my doctor and I are implementing instead. - Rapid...
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117: Boundaries & Expectations for Yourself
Boundaries, standards, and expectations are not just things that we set for other people, but are important to set for ourselves. Adhering to these builds confidence, autonomy and can support success. But failing to adhere can encourage overstepping boundaries from others. Lead by example…
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115: Coaching for Fat Loss via Flexible Dieting: part 3/3: entering a ‘Health Phase’
A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 3: how to approach a reverse dieting in a way that ‘makes sense’ for the client For coaching inquiries visit my website (click the Coaching tab for program specifics and...
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114: Coaching for Fat Loss via Flexible Dieting: part 2/3: transitioning out of the deficit
A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 2: knowing when to transition out of the deficit For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website:...
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116: Maintenance Phase
Being in a maintenance phase often gets overlooked; it can be hard to see progress if we aren’t focused on a deficit (cut) or surplus (gain). But there are so many benefits and reasons why maintenance is important - something we emphasize at CFL Coaching. Join me and Coach Kayla as we unpack so...
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113: Coaching for Fat Loss via Flexible Dieting: part 1/3: approaches to fat loss
A 3-part series providing insight into my approach to a fat loss phase with clients at Courtney For Life (CFL) Coaching. Part 1: 2 common approaches + 1 less common approach that I take with clients For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry...
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112: Why I Prefer a Macros-Based Approach with Clients
6 reasons why I prefer to guide my clients (and most of our clients at Courtney For Life / CFL coaching). Bonus: 6 factors I take into consideration when creating client’s macro targets. These factors cannot properly be accounted for with an online calculator. For coaching inquiries visit my...
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111: 8 Reasons Why Athletes are so Successful
I collected 8 reasons I’ve seen in myself that can help define my success as an athlete in both bikini and powerlifting preps/competitions. I can see other athletes in other sports embody these as well. And I’m talking specifically about competitive athletes in this epi, but that doesn’t mean…
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110: Things I Do That Help Me Stay Motivated
Motivation isn’t a bad thing; social media seems to shit on that term these days. Yes, we need to cultivate discipline, but it’s ok to be motivated as well! I am! These are things I do that help me stay motivated - whether I’m in competition prep or a lifestyle phase - within workouts, nutrition,...
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109: 6 Personal Trainer Red Flags
6 red flags that I have seen from personal trainers in many different countries. As a past PT, I know these aren’t acceptable actions or traits and it’s important to address these. If you have a personal trainer, be on the lookout for these flags and know what’s not acceptable. This is your body,...
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108: Social Responsibilities as a Competitor
It’s not my ‘job’ as a bikini competitor to show you all the highs and lows during prep, but as an influencer with a decent social media following and as an educated coach (albeit for lifestyle clients) I believe I have a responsibility to be honest and share all of it. Here’s an insight into a…
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107: Ego Training
I had a conversation with Coach Kayla from CFL Coaching about ego training. What is it? How do we find it and 'fix it' (if needed) in training? We share our experiences as athletes with ego training, and when we see it with our clients too. Hope this gives you some insight into your own training...
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106: Different Prep Experiences
I got to talk with Atlas Bodybuilding teammate and my CFL Coaching assistant coach Kayla Weaver about her experience through her first NPC Bikini Competition (May 2022). Her and I worked together like a 'pre prep' but the challenges and protocols she experienced were harder than she thought.…
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105: Prep Hacks For Life
There are a lot of things that physique competitors do during their prep that honestly can—and should—be applied to many people in every day life. These are four things that I do because of prep, that I truly believe will add value to your days and you can begin to apply them today. Website:...
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104: Meet the CFL Coaches
The first 'guest' chat on the Courtney For Life Podcast with my 3 team coaches! Meet these 3 incredible industry leading Queens, enjoy the conversations, and throw a little rapid fire Q session at the end. Follow each of them on IG: Kayla: www.instagram.com/kaylamauws.fitness Rachel:...
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103: Level Up Your To Do List
Anyone can make a to do list, but I'm sharing my personal best tips on how to level up your organization and success skills with your schedule and lists! For coaching inquiries visit my website (click the Coaching tab for program specifics and inquiry form) Website: www.courtneyforlife.com...
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102: Overlooked Responsibilities of Influencers
Being an influencer comes with a lot of responsibilities, and IMHO: a lot of influencers don’t take their power seriously, especially in the fitness (health/wellness) industry. The important context (like warnings, disclaimers, research, evidence) isn’t flashy or interesting, so a lot of people...
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101: Balancing Relationships, Goals And Nutrition
Sparked by a conversation from one of my competition friends about trying to find the balance within a (new) relationship, and goals when it comes to nutrition. I share my POV, experiences and encouragements for her to navigate and to have her balance to still nail her nutrition-aligned needs and...
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100: Hormone Therapy Update
An update on my 'new' Hormone Replacement Therapy procedure; a personal share into why I actually need this and the responses in my body after 10 days. This is not any kind of medical advice or intended to help others. This is simply my experience, my personal choices based on my body's hormonal...
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099: 2022 Competition Season
All the details and insight into what's in store for my 2022 competition season! Back with Atlas Bodybuilding to continue to develop my best physique. Sharing our approach to my nutrition and macro targets, weak areas to improve in my training, posing practice, sharing some very personal insight...
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098: Being Ok with Pivoting
There's a different level of pivoting when you're actually ok with making this choice, versus self-inflicted judgement, guilt, shame, regret, etc. I made an incredibly last-minute pivot to change my entire day (literally the morning of) and the sense of relief and acceptance that came with this…
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097: Arnold Weekend Recap
A weekend to remember! Arnold Sports Festival 2022: recapping my experience at the expo, the bikini competition (that's what I went for) and sharing my personal struggles this weekend; one of the most difficult weekends for me personally with my habits, routine and structure. For coaching…
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096: Feminine Energy
Expressing my feelings, experiences and awareness while trying to tap into my feminine energy. Thanks to my amazing nomad friends who shared in a powerful chat (ok, felt like an intervention!) to help me to grow. Part 1 of this new journey, just a few fresh days in. My first 'car chat' episode...
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095: Hormone Replacement Therapy
Sharing my personal experience and process with Hormone Replacement Therapy, why I chose to start it and what my 'dose' is like. This is also an IGTV video. This is not any kind of medical advice or intended to help others. This is simply my experience over the last 2 years with HRT. For coaching...
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094: My Journey 2013-2021
This is the full version of my journey from 2013 to 2021. It actually started back in 2007 (my first gym membership) but the biggest ‘I need to change’ moment was in 2013. This is divided into 5 very short bits through recent IG posts, and this episode is the full detailed version of all…
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093: Dating A Competitor
My view on what it’s like in my relationship (being the competitor) and how I’ve found my balance. Being in a relationship when you are so focused on nutrition and training can be a challenge, especially when your approaches do not entirely align. It doesn’t mean that the other person has to be…
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092: The Truth About Abs
The only thing abs ‘do’ are imply that we have a low body fat amount. They don’t make us happier, healthier, more successful or improve the quality of our life. We all have them (somewhere!) and they’re such a common goal amongst clients, so it’s definitely a great conversation to have. For...
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091: Big Pivots in My Life
Sharing some personal bits about moving to a new city and all the pivots I’ve needed to make in my daily habits and routine. It’s been hard because it’s uncomfortable and new, but it’s all for good reason. When faces with challenges like this, either we can change our mindset, change the…
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090: How to Go From 0-100 the Right Way
Why can’t we just focus on one thing at a time, the next step after the first one? That’s a much more realistic, streamlined and sustainable approach. It builds momentum, it builds memory, it builds practice and repetition. And the only way we’re going to get good at something is if we keep...
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ABOUT THIS SHOW
Where physical discipline meets emotional intelligence. Hosted by IFBB Bikini Pro and transformation coach Courtney Ustrzycki, this podcast gives you real strategies for training, mindset, confidence, boundaries, and becoming the human behind the goals. No fluff, no filters, just growth, grit, and the tools to elevate every phase of your life. Welcome to Strength + Self.
HOSTED BY
Courtney Ustrzycki
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Frequently Asked Questions
How many episodes does Strength + Self have?
Strength + Self currently has 137 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Strength + Self about?
Where physical discipline meets emotional intelligence. Hosted by IFBB Bikini Pro and transformation coach Courtney Ustrzycki, this podcast gives you real strategies for training, mindset, confidence, boundaries, and becoming the human behind the goals. No fluff, no filters, just growth, grit, and...
How often does Strength + Self release new episodes?
Strength + Self publishes regularly with 137 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Strength + Self?
You can listen to Strength + Self on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Strength + Self?
Strength + Self is created and hosted by Courtney Ustrzycki.
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