BOUNDLESS Fitness Frequency

Hello! On this episode, I’m getting into something I think about constantly as a physique coach: being in the weird liminal space between the fitness industry telling you that body fat is a moral failure and the body acceptance movement telling you wanting to change means something is wrong with you. I disagree with both, and I’m curious if you’re stuck in the middle too.Here’s what we’re getting into: ∙ Why waiting for the body to change before you show up as who you want to be is literally working backwards ∙ The be → do → have model and why most of us are running it in reverse ∙ How the body stores everything you’ve stuffed down, and why you can’t bring that energy into a transformation and expect it not to show up in the final product ∙ Why fitness is actually a low stakes environment to practice being a different personThere is nothing wrong with you. Not your body, not your shape, not the fact that you want something different. And also…that impulse to see yourself expressed differently? That can be the start of something really beautiful. Both things are true at the same time, and that’s exactly what this episode is about.I’d love to hear from you on this one! DM me, debate me, tell me you feel seen. I’m up for all of it, and you can find me on Instagram at @alexarukstela

Your BFF is BACK. Join me for a bestie conversation about the past 6 months. The crash out for the books.The heartbreak of realizing you’ve been living completely out of alignment.The messy and painful part of burning everything to the ground to start fresh.We get up close and personal, and I take you behind the scenes to how I ended the year of the snake to set me up for a firey new year fueled by a deeper mission.It’s been a lot, grab a tasty drink and listen to this like you would a memo from one of your girlfriends.

Hello! This episode describes my protocols going into my off season with descriptions of my training, nutrition, supplementation, and general considerations as I coach myself into my next off season. Examples: movement selection, high frequency training, power building, nutrition and meals, gut health protocols, HRT dosing and issues, PTSD considerations. To see the protocols I’m talking about, click this link: https://www.instagram.com/p/DKxMgN6Jgn9/?igsh=eGRrcG9zYzA4MWs1If you have any questions about self coaching or 1:1 coaching, DM me on Instagram @alexarukstela Can’t wait to hear what you guys think!

I say cookies 10000x in this episode. This is an unscripted, completely off the cuff, and very personal description of the post show experience and how this looks for me right now. I hope you get something from this whirlwind of an episode Instagram: @alexarukstela

On today's episode, you will hear a very strangely put together, slightly diary-esque podcast about the challenges I have faced in the past couple of months since I've last recorded a solo episode. It feels slightly like a monologue of a play, but maybe you guys will get something out of it. Maybe not, but do with this what you will. For coaching: https://pnz5v02cu0z.typeform.com/to/zELSfQHk For posing or RCM waitlist, email me at [email protected]

Here I get a lil personal and talk about my introduction to yoga and all the ripples it's had in my life since then. I talk about how yoga can be such a beautiful compliment to any weightlifting practice as well as a sneaky training technique that helps you in and out of the gym. For coaching, please click this link to go to my personal questionnaire: https://pnz5v02cu0z.typeform.com/to/zELSfQHk Follow me on Instagram @alexarukstela and reach out if you would like one of my prerecorded yoga audios!

If you find yourself frustrated by lack of progress or counting down the days to the end of your diet, or just overall unmotivated--listen in to this podcast. We talk about: --Training for results instead of training for process --Why you have the goals you do --How to move from outcome-oriented to process-oriented. For coaching inquiries, click this link to go to the questionnaire: https://pnz5v02cu0z.typeform.com/to/zELSfQHk Follow me on Instagram @alexarukstela Please leave a 5 star rating and share with your bestie!

I share SEVEN tips in 5 minutes on how to improve your sleep TONIGHT! Yes, you can apply these right here right now and sleep 10x better. Enjoy and sweet dreams!

If you wanna hear me get heated and go on 100 rants in 20 minutes THIS IS THE PODCAST FOR YOU! People pleasing is rampant in our culture and the fitness space is no different. Here we break down what people pleasing is, why you do it, how it shows up in your fitness, and why it's holding you (and your coach) back from the best experience possible. For coaching, please click this link: https://pnz5v02cu0z.typeform.com/to/zELSfQHk

We have all had cravings (if you say you haven't then I want to have a word with you). Here's how to know what to do with them when they sneak up on you! Nutrient deficiency website: Cronometer: Eat smarter. Live better.

If you're tired of eating 10,000 pounds of zucchini or pounding 5 packs of gum a day to get rid of hunger, you will want to hear this one. Here's a sneaky way to manage hunger that goes outside tea, gum, volume foods, and diet sodas. For online fitness coaching, click this link: https://pnz5v02cu0z.typeform.com/to/zELSfQHk Please share with your friends and leave me a 5 star rating to help grow our lil podcast <3 Thank you for listening!

I share 3 tips to help you have better, more enjoyable training sessions on your cycle (actually just in general). Save these for later!

I'm sooooo tired of this lol. Here I break down how our constant efforts to confuse, deceive, trick, and manipulate the body into getting what we want is NOT getting us what we want (who would have thought?). Tune in to my noodle-brained, unplanned rant, and let me know what you think! For coaching, please apply here: https://pnz5v02cu0z.typeform.com/to/zELSfQHk For feedback on this episode, follow me @alexarukstela on Instagram and send me a DM (seriously, send me a DM I'm SO CURIOUS what you think of the podcast!!).

Ever wondered how much protein to get in every day? How many meals to have? How to know if you're eating too much? Is protein powder safe? Here's a 5 minute crash course to stay in the know!

I knowwwww we talked about something similar but this topic is just too good to share only once. We dive into how we expand your capacity to reach all your wildest dreams from BOTH perspectives where capacity and desire are out of alignment. This builds off of the Self-Sabotage episode and is a crucial part of any transformation journey you want to be a part of. For coaching inquiries, reach out at [email protected], and join the conversation on Instagram @alexarukstela. Click this link for 1:1 coaching: https://pnz5v02cu0z.typeform.com/to/zELSfQHk

If you're stuck and can't seem to make ANY more progress on your fitness journey, take 5 minutes and listen to this episode for the sneaky way you can break that plateau.

We don't believe in "New Year New You" over here. We believe in keeping the foundation and updating from year to year. This episode is a more personal reflection of what I have learned in 2023 where I share 4 things I am taking with me, and 4 things that I am leaving behind. Let me know if any of these pieces resonate with you as well! For coaching inquiries, reach out at [email protected], and join the conversation on Instagram @alexarukstela.

In this episode we go over.... Why we even set goals in the first place Why typical goal setting tactics DON'T work (and why) And then I give you a brand new, done for you framework to help you set goals in the most EFFECTIVE and EMBODIED way possible to head into the new year (and really any time, don't let the passing of 1/1 stop you from going after what's yours!). The masculine in movement challenge can be purchased HERE: https://stan.store/alexarukstela For coaching inquiries (and a sick, never before seen discount) click here: https://pnz5v02cu0z.typeform.com/to/zELSfQHk And for sharing with me any and all of your amazing goals, please DM me on IG @alexarukstela or email me at [email protected]

This episode covers the phenomenon that almost every human experiences: self-sabotage. But what if self-sabotage was not what you think? What if it wasn't this evil behavior holding you back from what you want? What if it was something else? We will go over this in depth with examples, as well as other ways for you to move forward when your self-sabotaging behaviors come out. Podcast episode with Sarah Ford Bishop: https://open.spotify.com/episode/1ElkFzpnymXgU4dj7nnCx5?si=aa8401aa27bf4493 Existential Kink Book: Amazon.com: Existential Kink: Unmask Your Shadow and Embrace Your Power; A Method for Getting What You Want by Getting Off on What You Don't (Audible Audio Edition): Carolyn Elliott PhD, Carolyn Elliott PhD, Blackstone Publishing: Books Richard Schwartz "No Bad Parts" : Amazon.com: No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model (Audible Audio Edition): Richard C. Schwartz PhD, Alanis Morissette - foreword introduction, Charlie Mechling, Sounds True: Books Application for coaching: https://pnz5v02cu0z.typeform.com/to/zELSfQHk If you enjoy the epsiode, please leave a 5 star rating and review (pretty please?) For coaching inquiries, reach out at [email protected], and join the conversation on Instagram @alexarukstela.

This episode was inspired by a listener asking about my personal decision to stop regularly eating meat as a part of my diet. We go over how this decision was made, how to get protein in as a vegetarian bodybuilder, and how to start making decisions for yourself regarding your nutrition. For coaching inquiries, reach out at [email protected], and join the conversation on Instagram @alexarukstela.

Not many of us talk about some of the stickier feelings training can bring up in us, so today I discuss: --The difference between STRESS and TRAUMA --My experience with unwelcome sensations in training --How coaching can sometimes activate discomfort in those with trauma --Real and practical action steps you can implement when/if these sensations come up for you If you would like to purchase my mindful training guide, you can click this link below: https://stan.store/alexarukstela For coaching inquiries, reach out at [email protected], and join the conversation on Instagram @alexarukstela.

Everyone and their goldfish are fitness coaches these days, but what happens behind the scenes in these relationships after the client signs up? We riff on: The current coaching space and the wounded relationship dynamics we experience as a collective. The abusive and absent coach dynamic ruining fitness journeys. The delivery of "tough" love. The athlete/client's power and responsibility in these relationships. For coaching inquiries, reach out at [email protected], and join the conversation on Instagram @alexarukstela. I would be honored to receive a 5-star rating and review from you!

Having a poor body image, body dysmorphia, or simply just having a part of your body that is *not* your favorite is common in the collective right now, so we explore: What are these issues, really? Where do they come from? And what we can do about them right now, to live a more integrated and rich life For coaching inquiries, reach out at [email protected], and join the conversation on Instagram @alexarukstela. I would be so grateful to receive a 5-star rating and review from you!

In the pilot episode of the Boundless Fitness Podcast, I will introduce myself as your trustee host, describing my background and history of holistic fitness and setting the stage for why this podcast exists. This serves as the introduction for the juicy episodes we have planned moving forward. Thank you for listening! For coaching inquiries, reach out at [email protected], and join the conversation on Instagram @alexarukstela.