Fitness Queens - Empowering your Mind & Sculpting your Body!

In this episode of The Results Method Podcast, Sarah Priestley sits down with Freshian Rucker — athlete, coach, and high performer — to unpack what it really takes to succeed across multiple arenas. From stepping on stage at FMG Worlds to competing in HYROX and coaching business owners, Fresh shares the mindset shifts, internal battles, and honest truths that most people never talk about. This isn’t just about training or nutrition. It’s about discipline, identity, burnout, and learning how to navigate the moments where pushing harder isn’t always the answer. We cover: The difference between pushing through vs pulling back Why discipline starts with your “why” The loneliness of competing at a high level How to balance being an athlete and an entrepreneur The internal dialogue that separates high performers What burnout actually looks like (and how to fix it) Why he admits he didn’t “want it enough” on the world stage How to build a body that performs, not just looks good Fresh also shares his journey from basketball and track to bodybuilding and HYROX — and how everything ultimately came full circle. If you’re chasing a goal in fitness, business, or both… this conversation will challenge how you think about effort, energy, and what it actually takes to win. 🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/ 📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/ 📲 Follow Freshian https://www.instagram.com/freshianrucker/ 📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/ 📲 Follow Sarah https://www.instagram.com/sarah_bikinipro/ If this episode made you rethink what prep is supposed to feel like, share it with an athlete who needs to hear it. Progress isn't just the scale. Precision beats pressure every time. This is The Results Method. 🎙️

Ally and Sarah sit down for a Q&A covering some of the questions they get asked most often by clients, athletes and followers. They unpack practical topics like how to improve sleep, how to manage hunger during prep, how to stop comparing yourself to other athletes, and what discipline actually looks like in real life. They also get into social media confidence, how to talk about food around kids, whether you really need carbs, and what the best training split for muscle growth actually is. Ally also shares her honest thoughts on whether she’ll ever compete again, how she managed her pregnancy injury, and why structure, consistency and the right environment matter more than extremes. This episode is a good one if you want practical answers, straight-talking advice, and a better understanding of how to apply these principles in the real world, whether you’re deep in prep or just trying to get your basics right. 🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/ 📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/ 📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/ 📲 Follow Sarah https://www.instagram.com/sarah_bikinipro/ If this episode made you rethink what prep is supposed to feel like, share it with an athlete who needs to hear it. Progress isn't just the scale. Precision beats pressure every time. This is The Results Method. 🎙️

If you feel like you’re doing everything right… but your body isn’t responding, this episode is for you. We’re breaking down one of the most common frustrations we see in women who train seriously feeling stuck, not seeing progress, and assuming something is “wrong” with their body. In reality, most women aren’t broken. What’s usually off is the strategy. In this episode, we unpack what’s actually happening physiologically when progress stalls and why pushing harder is often the worst thing you can do. We cover: • Why fat loss plateaus happen (and what they actually mean) • The concept of energy availability and why it matters more than calories alone • How chronic dieting impacts metabolism, hormones, digestion and recovery • The role of stress and sleep in masking real progress • Why more cardio and less food is rarely the answer • How to structure your training and nutrition for sustainable results We also share real examples from experience, including what it looks like when someone is unknowingly under-fuelling, overtraining, and stuck in a cycle that keeps them from progressing. This episode is about shifting your perspective from “what’s wrong with me?” to “what needs to change in my approach?” Because your body isn’t working against you. It’s adapting to the environment you’ve created. And once you understand that, everything changes. 🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/ 📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/ 📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/ 📲 Follow Sarah https://www.instagram.com/sarah_bikinipro/ If this episode made you rethink what prep is supposed to feel like, share it with an athlete who needs to hear it. Progress isn't just the scale. Precision beats pressure every time. This is The Results Method. 🎙️

In this episode, we break down Kristina’s recent Pro Wellness win at FMG Texas and the strategy behind it. This isn’t just a highlight reel. It’s a real check-in conversation covering what actually went into bringing a stage-ready physique together across travel, peak week, and a postpartum prep. We discuss how the physique responded in real time, how adjustments were made across peak week, and why this prep looked very different to what most people expect. Kristina navigated: • International travel and time zone shifts • Peak week adjustments in real time • Maintaining performance and fullness on higher food • A full prep while postpartum and breastfeeding One of the key takeaways from this prep was how much could be achieved without aggressive dieting or excessive fatigue. With food kept higher, recovery prioritised, and energy availability maintained, the result was a physique that came in full, conditioned and stage-ready without the typical “crash” approach. We also break down: • How peak week was adjusted based on real-time feedback • Why digestion, sleep and stress management mattered as much as macros • The difference between looking good in the morning vs performing on stage • What we’re changing heading into the next shows This episode gives insight into what evidence-based contest prep actually looks like when applied properly. Because the goal isn’t just to get lean. It’s to present your best physique on stage, at the right time, under the right conditions.   🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/ 📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/ 📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/ If this episode made you rethink what prep is supposed to feel like, share it with an athlete who needs to hear it. Progress isn't just the scale. Precision beats pressure every time. This is The Results Method. 🎙️

Welcome back to The Results Method Podcast. In this episode, Alicia Kyrgios and Sarah Priestley take you inside a real athlete check-in, five weeks out from the FMG Gold Coast show and nine weeks out from FMG Italy. This week threw up a curveball. Midweek, Sarah had already dropped 800 grams, nearly double their target rate of loss. Instead of celebrating, Ally flagged it as a red flag and made immediate adjustments. More food. Less output. And the result? Sarah looked fuller, sharper, and continued to lose fat. If that sounds backwards, this episode is for you. Ally breaks down exactly why pushing harder at this stage of prep is one of the most common and costly mistakes she sees, and what she did instead to protect Sarah's muscle, performance, and stage-ready physique. In this episode we discuss: Why losing weight too fast in prep is actually a red flag How to identify when your body has shifted from resisting fat loss to adapting to it Why more food and less cardio can produce better conditioning The real markers Ally assesses beyond scale weight (and why most coaches stop too early) How strategic carbohydrate placement improved Sarah's training performance Why low resting heart rate at this stage signals adaptation, not fitness What efficient fat loss actually looks like versus excessive fat loss How the coach-athlete relationship and open communication changes outcomes This is what a real, collaborative, data-driven prep looks like from the inside. No guessing, no pushing through, no shrink-at-all-costs mentality. 👥 About the Hosts Alicia Kyrgios is an Accredited Sports Nutritionist and Contest Preparation Coach with over two decades of experience helping both lifestyle clients and competitive athletes achieve sustainable results. She is also the Director of the FMG Italy and Dubai shows, an international MC for FMG events, and sits on the board of the Sports Nutrition Association. Sarah Priestley is an FMG Pro athlete and social media manager and strategist coach who helps business owners and competitors build strong personal brands online. Together, they bring elite performance insight and real world practicality to every conversation. 🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/ 📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/ 📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/ 📲 Follow Sarah https://www.instagram.com/sarah_bikinipro/ If this episode made you rethink what prep is supposed to feel like, share it with an athlete who needs to hear it. Progress isn't just the scale. Precision beats pressure every time. This is The Results Method. 🎙️  

Welcome to the very first episode of The Results Method Podcast. In this episode, Alicia Kyrgios and Sarah Priestley break down one of the biggest reasons people struggle to get results. Trying to follow “perfect routines” that don’t match their current season of life. From social media morning routines to rigid schedules that only work in ideal circumstances, we discuss why so many people feel like they’re failing and what actually works instead. Ally and Sarah share two very different seasons of life right now, with Ally navigating postpartum recovery and newborn life, and Sarah deep in competition prep. On paper their routines look completely different, but the principles they use to create results are exactly the same. In this episode we discuss: * Why “perfect routines” fail in real life * The difference between rigid routines and flexible structure * How to build structure that supports your life instead of competing with it * What non negotiables actually matter for results * How competitors structure their day during prep * What structure looks like during postpartum recovery * The biggest mistake people make when copying routines from social media We also introduce The Results Method 4 Step Framework for building structure that actually works in your current season of life. Whether you're trying to lose body fat, improve your health, or step on stage as a competitor, the principles in this episode apply. 👥 About the Hosts Alicia Kyrgios is an Accredited Sports Nutritionist and Contest Preparation Coach with over two decades of experience helping both lifestyle clients and competitive athletes achieve sustainable results. She is also the Director of the FMG Italy and Dubai shows, an international MC for FMG events, and sits on the board of the Sports Nutrition Association. Sarah Priestley is an FMG Pro athlete and social media manager / strategist coach who helps business owners and competitors build strong personal brands online. Together, they bring both elite performance insight and real world practicality to every conversation. 🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/ 📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/ 📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/ 📲 Follow Sarah https://www.instagram.com/sarah_bikinipro/ If you enjoyed this episode, make sure you follow the podcast and share it with someone who’s stuck in the all or nothing cycle. Structure changes with seasons. Results come from alignment, not comparison. This is The Results Method and this is just the beginning. 🎙️

Your hosts Alicia & Stephanie discuss starting or returning to fitness at any age, emphasizing that dedication, consistency, and health prioritization enable one to maintain a competitive physique later in life. They share examples like Michelle and Joan, proving that age is no barrier to achieving fitness goals. The hosts dive into the distinctions between fitness categories, highlighting the new Bikini Athletic category, which fills a gap for athletes between traditional Bikini and Fitness. They stress that each category demands specific conditioning and symmetry, advising athletes to choose based on their natural physique. The episode also covers the transparency in competition judging, focusing on muscle balance and presentation. Alicia shares her journey with injuries, underlining the importance of finding root causes and not just masking pain. They discuss how genetics and a solid training foundation contribute to long-term results. Reflecting on recent shows like the FMG Texas, UK, and California events, they express excitement for future competitions, including a potential amateur Dubai show. The hosts praise the supportive, positive community at these events, encouraging athletes to embrace personal growth over external validation. Key Takeaways: Starting Later in Life: Age is not a barrier to fitness; it's about prioritizing health and consistency. Category Nuances: Each fitness category has specific requirements; athletes should align with their natural physique. Managing Setbacks: Addressing the root of injuries is crucial for long-term success. Positive Community: Recent fitness shows foster a supportive atmosphere, promoting personal growth. Closing Thoughts: Alicia and Stephanie remind listeners that the competition stage will always be there. Success is about personal growth and self-improvement, not rushing or chasing perfection.

In this episode, we meet Sarah, the visionary behind The Comp Closet, an innovative platform revolutionizing how athletes approach competition expenses. Discover how Sarah's personal challenges in affording competition costs led her to create a marketplace for buying and selling pre-loved competition attire, making the sport more accessible and sustainable for everyone. From the financial struggles of saving for a house to the joy of competing, Sarah shares how her passion for the sport inspired her to support others in their athletic journeys. The episode dives into the nuts and bolts of The Comp Closet, highlighting its impact on reducing costs and fostering a vibrant community of athletes who support each other. Whether you're a seasoned competitor or a newcomer, you'll find invaluable tips on how to care for and repurpose competition wear, alongside discussions on the latest trends in competition fashion and how to navigate the challenges of competing on a budget. Join us as we explore how The Comp Closet is not just changing wardrobes but also empowering athletes worldwide.

Join Alicia Kyrgios and Stephanie McHugh in a transformative discussion with Coach Nick McCallum on the evolution of athletic training and injury prevention. This episode dives deep into the misconceptions and routine practices that lead athletes into repetitive cycles of injury and inadequate rehabilitation. Nick emphasizes the importance of personalized assessment over generic protocols, highlighting how understanding each athlete’s unique body mechanics can lead to more effective and sustainable recovery strategies. The trio explores the critical role of identifying and addressing the root causes of pain and imbalance, rather than merely treating symptoms. By challenging traditional methods and advocating for a holistic integration of therapy and training, they shed light on how athletes can achieve better health and enhanced performance. Tune in to learn how to break free from the "loop of shit" and redefine your approach to training and recovery for optimal well-being and athletic longevity.

Join Alicia Kyrgios and Stephanie McHugh, your world-renowned fitness champions and women's health coaches, in this effervescent episode as we illuminate the path to setting and achieving monumental fitness and personal growth goals. We’re not just about quick fixes; we’re crafting a radiant, resilient lifestyle that endures and inspires. Tune in as Alicia and Stephanie share their joyous and heartfelt stories from the front lines of life’s serendipitous detours – from navigating the complexities of newborn care to turning renovation chaos into a testament of strength. It’s a genuine, heart-to-heart conversation about overcoming obstacles and finding the power within to rise again, stronger and more determined. We also unwrap the joy of adapting when life throws us curveballs, celebrating the beauty of pivoting towards new successes when original plans take unexpected turns. It's about the exhilaration of exploring new avenues for growth, igniting passions in business, and enhancing our well-being with every step we take. Dive deep into the world of parenting with Alicia and Stephanie, as we balance our shimmering ambitions with the precious realities of personal life. From the trenches of postpartum recovery to the triumphs of motherhood and health, we share our most intimate experiences, laughter, challenges, and victories. This episode is your invitation to a celebration of growth, resilience, and visionary goal-setting. Alicia and Stephanie invite you to join us on an unforgettable journey of embracing life's marathon with joy, grace, and a touch of sparkle. Let’s stride into a future of achievements, together, with confidence and flair.

Join us as your hosts delve into the valuable lessons they wish they knew at the beginning of their fitness journeys. This episode is a heartfelt exploration of insights and revelations, shedding light on common fitness myths and misconceptions. Alicia and Stephanie kick off the discussion by revisiting the evolving landscape of fitness science, underscoring the significance of a results-driven approach that harmonizes scientific knowledge with real-world outcomes. They share their transformative experiences of focusing not just on lifting weights but mastering the art and intention behind each exercise. The conversation takes a deep dive into the mental aspect of fitness. The hosts open up about their initial pursuit of quick results and how their perspectives evolved to appreciate the importance of a holistic, long-term approach. They emphasize the power of mindset in fitness, discussing how training the mind is as crucial as training the body. Recovery, often sidelined in fitness discussions, is brought to the forefront. Alicia and Stephanie challenge the pervasive 'no days off' mentality, advocating for a balanced training regime that values recovery as a key component. They also confront nutritional misconceptions, moving from carb-phobia and restrictive diets to a more enlightened and sustainable approach to food. Addressing the topic of body composition, the hosts question the overemphasis on scales and advocate for a broader understanding of physical progress. The episode serves as a call to action for listeners to re-examine and learn from past misconceptions, inspiring a journey of continuous learning and adaptation in fitness and health. Tune into "Hindsight in Fitness: Lessons We Wish We Knew From the Start" for an empowering session filled with candid stories, practical advice, and motivational insights, guiding you to a more informed and fulfilling fitness journey.

Welcome to this episode where your hosts delve into the essential phase of competition preparation often overlooked: the pre-prep phase. In this insightful episode, they unravel the complexity and necessity of a solid pre-prep strategy for athletes aspiring to shine on stage. Alicia and Stephanie begin by highlighting the importance of understanding your body composition through methods like dexa scans. They emphasize the need for nutritional consistency and the ability to track macros accurately, as these skills form the bedrock of successful competition prep. The conversation takes a deeper dive into the psychological aspects, discussing the importance of having a positive mindset and clear intentions for competing. They caution against the common pitfall of entering a prep phase without adequate muscle mass and strength training foundation, a crucial aspect often underestimated in the rush to hit the stage. Listeners will find invaluable insights into the intricacies of managing a pre-prep phase, including setting realistic body composition targets, aligning dietary habits with training, and maintaining mental health. The hosts share personal anecdotes and professional experiences, emphasizing the significance of a year-round coaching relationship for champion athletes. This episode is not just for seasoned competitors but also offers guidance for first-timers, addressing potential red flags and the importance of an off-season to build a strong foundation. Alicia and Stephanie advocate for an approach that balances physical readiness with mental preparedness, ensuring that competitors enter their prep phase with clarity, confidence, and a roadmap to success. Tune in to "The Art of Preparation: Mastering Pre-Prep for Competition Success" for a comprehensive guide on navigating the challenging yet rewarding journey to the competition stage. Whether you're a seasoned athlete or new to the world of competitive fitness, this episode is packed with wisdom, tips, and motivation to help you excel in your fitness journey.

In this refreshing episode of "We Fitness Queens," join us as we dive into the transformative power of embracing change in fitness and life. The duo shares insights on the importance of decluttering, both in our physical spaces and mental realms, revealing how simplifying our surroundings transforms your lead to a rejuvenated mind and body. They discuss the rejuvenating power of nature and the personal sanctuaries that help us recharge. The conversation shifts to realistic goal setting and preparation for the new year. Alicia and Stephanie stress the balance between enjoying festive seasons and maintaining good habits, advocating for an 80-20 rule that blends discipline with enjoyment. They emphasize the significance of setting meaningful goals that align with personal growth and changing lifestyles. Wrapping up, the hosts delve into the importance of positive self-talk and setting actionable plans. They encourage listeners to embrace new challenges and hobbies, underscoring the importance of starting small yet starting now. This episode is a motivational guide for anyone looking to redefine their fitness journey and life aspirations in the new year. Tune in to "Embracing Change: A Fresh Start to Fitness and Life" for a burst of inspiration and practical advice to kickstart your transformative journey!

Dive into an exhilarating journey of self-discovery and empowerment with our latest episode of "Fitness Queens"!  Join your hosts as they delve into the heart of personal growth and mental resilience. This episode is a treasure trove of wisdom, exploring how small victories shape our journey and why embracing every facet of progress is crucial. 💭 Reflect on the past, understand the power of letting go, and discover how to move towards a brighter, more fulfilling future. We tackle the tough questions, unravel the beauty of growth in various life roles, and share personal stories that resonate with everyone striving for betterment. 👶 From the anticipation of new life to the strategic planning for new challenges, this episode is a blend of heartfelt narratives and practical advice. Whether you're a fitness enthusiast, a parent, a career-driven individual, or anyone in between, you'll find inspiration to redefine your own growth story. 🚀 Get ready for a journey that’s not just about achieving goals but about celebrating the path to getting there. Tune in now and be part of an empowering conversation that could change the way you view your world. 🎧 Listen, reflect, and let us know your thoughts. Your journey to growth starts here!

In this insightful episode of the Fitness Queens Podcast, hosts Alicia Kyrgios and Stephanie McHugh dive deep into the challenges and strategies for navigating fitness and nutrition during the festive season, especially for women! We discuss the importance of setting realistic goals and learning to decline social invitations that conflict with your fitness objectives gracefully. The episode also highlights how to handle societal pressures and maintain discipline without compromising on social interactions. We share personal anecdotes and expert advice on managing dietary habits during social gatherings, emphasizing the need for balance and smart choices. From modifying recipes to prioritizing protein intake, we cover practical tips to enjoy festive meals without derailing fitness goals. The conversation also explores the psychological aspects of fitness, including dealing with family dynamics and self-imposed pressures. Moreover, the episode touches on the inspiring stories of individuals finding love and passion in later life, proving that age is just a number. We also discuss the importance of staying active and making health-conscious decisions during the winter months and how to use the festive season to your advantage in a fitness journey. Join us for an empowering discussion that's not just about staying fit but thriving in social settings while staying true to your health and fitness goals.

In this empowering episode, we delve into the transformative world of fitness and health, particularly for women navigating midlife and beyond. Our special guest, Michelle MacDonald, the owner and director of the Wonder Woman official, joins us to share her insights and experiences. We explore the notion that it's never too late for a major health reversal, encompassing not just physical but also mental and spiritual health.  Michelle’s journey obliterates the common misconceptions around menopause, muscle growth, and competing at an older age. We discuss the evolution of fitness passions, from yoga to bodybuilding, and how these changes reflect broader life transitions. Highlighting the impact of stress management, accurate nutritional tracking, and dealing with societal pressures, the episode provides practical advice for women of all ages. We also touch on the crucial role of strength training in combating age-related issues like sarcopenia and maintaining bone health. The episode addresses the often overlooked issue of alcohol consumption and its effects on health and fitness goals, particularly in midlife.  Listeners are invited to join us in rethinking aging and fitness, inspired by stories of women who redefine what's possible at any age. Whether you're a fitness enthusiast or someone looking to make a positive change in your lifestyle, this episode is a treasure trove of motivation, wisdom, and practical tips.

In this episode, we dive into fitness and nutrition for women in midlife, addressing the stress of unrealistic body comparisons and the importance of strength over striving for a younger self. We explore stress management's role in wellness and how subtle dietary habits like unnoticed snacking or liquid calories can derail fitness goals. The episode also highlights the psychological impacts of rigid macro tracking, advocating for a balanced nutritional approach. Excitingly, we introduce special guest Michelle MacDonald, a global fitness inspiration, for further insights. This episode isn't just about debunking fitness myths; it's a guide to a more mindful, empowered approach to health and self-improvement.

In this exhilarating episode, we journey down to the heart of Australia's vibrant fitness community. Experience firsthand the fresh, farm-to-table flavors of Australian cuisine and the unique camaraderie of its fitness world. We explore the Australian pro fitness scene, where competitors are nurtured and encouraged, fostering an environment of growth and sportsmanship unlike any other. This episode delves into the nuances of competition, the value of persistence, and the importance of genuine support within the community. We also touch upon personal fitness journeys, the challenges and joys of motherhood, and the anticipation of upcoming fitness events. Join us for an eye-opening discussion on the nuances of professional fitness, the impact of travel on health, and the excitement brewing in Australia's fitness sphere. Whether you're a fitness enthusiast or simply love a good adventure story, this episode is packed with insights, laughter, and a contagious passion for the sport.

In this episode, we embark on a profound journey through the intricacies of trauma. From personal tales of rebellion, weight struggles, and self-discovery to the broad spectrum of trauma sources, we uncover the importance of empathy, support networks, and the continuous path to healing. Delve into our exploration of acute trauma, moral injury, and PTSD, and learn how confronting these shadows can lead to liberation and a renewed sense of self. Join us for an intimate discourse on emotional resilience and the transformative power of self-awareness.

In this heartfelt episode, our hosts dive deep into the essence of personal growth, the significance of a grounded "why", and the power of resilience and adaptability in the face of challenges. Amid rebranding and life changes, including a tease about an upcoming stage performance, we unpack the journey from prioritizing sleep to breaking barriers in personal development through sports. With candid discussions about transparency, the pitfalls of seeking mere recognition, and the dangers of losing one's self-confidence, the episode offers a raw look at the struggles and triumphs that shape our paths. The underlying message? Growth is continuous, and while life may throw curveballs, it's essential to remain grounded in your purpose and keep evolving.

In today's episode, the "Why" Behind the Importance of Strong Pelvic Health, we delve deep into the importance of pelvic health in overall well-being, breaking down the anatomy of the pelvic region, discussing common pelvic floor disorders, and sharing practical methods for maintaining strong pelvic health. Wrapping up with answers to listeners' questions, we highlight the crucial role of this under-discussed topic in women's fitness journey. 

In this exciting episode, join our hosts as they delve into the revolution of wearable technology in the fitness world, and how it's empowering women to reach their fitness goals. Discover the latest cutting-edge devices that have transformed how we track and optimize our health. We'll weigh the pros and cons of different wearables, and reveal our personal favorites. Whether you're a tech enthusiast or a fitness buff, you'll gain invaluable insights on how to harness the power of wearable tech to elevate your fitness journey. Don't miss this blend of innovation and wellness!

On this episode, your hosts are joined by creative genius and WBFF official designer Renata Massaccesi.  Renata talks about things that inspire her imaginative mind to create some amazing looks on and off the WBFF stage! Renata talks about some of the emerging trends in the fashion industry and gives some advice from all the decades of experience throughout her journey.

Stress can be such a huge factor in stopping us all from achieving our results... and the worst part is that we may not even realize the severity of the stress that we are under!  Stress comes in many different forms, and some types of stress are even good - but if it is not managed and gets out of control, it can be one of the most debilitating and damaging external factors to our fitness journey and overall health.  Our hosts will share with you our various strategies to identify, combat, and prevent stress!

It's already MAY!  On this episode, your hosts bring you up to speed on the show season so far as well as some of the things they have been doing in their own personal lives.  Further study and personal development is something that is very important for people at every stage of their journey, as well as goal setting and further learning/progress to stay relevant! Listen in on this awesome catch-up podcast episode.

Photoshoots should happen all year round!  When you're building a body, trying to lose weight, or whatever your goal may be, it is important to embrace every stage of the journey and be your own biggest support! Remember that although you may not yet be where your ultimate goal is, you are on an important step of the journey and you should be celebrated each step of the way. Your hosts share their best tips, styling advice, and conquering a healthy body image.  

We can't stress enough the importance of your environment and habits on your progress and your results! Your hosts take you through consciously being aware of the environment that you surround yourselves in, which could be directly impacting the level of progress you're experiencing in life, weight loss, career, relationship, and every aspect of your life! Learn new skills and carefully, proactively, and purposely create an environment that produces your best.

So many times people think they want to be a certain body weight, but the weight doesn't line up with the actual body shape they aspire to have! When building the body you want, focusing on strength and building muscle, rather than simply shrinking size is key.  Your hosts take an in-depth look at how you might need to rethink the body you're striving to achieve!

So many of the recovery methods out there don't actually help you recover, and some are even bad for your overall health!  Which ones are valuable and which are you wasting your time with? On this episode, our hosts share with your their top methods for recovery that have proven results for effectiveness, will improve your training, and improve your overall health!    

On this episode, we talk all things gut health, and bowel care and discuss colonic hydrotherapy!  Your hosts are joined by Kyah Seary, owner and lead therapist, Kyah Seary, is one of Brisbane’s most experienced colon hydrotherapists, starting her personal journey with colonics back in 2006 at the age of 16 in Seattle, Washington.   After colonics transformed her life by eliminating the built-up waste and toxicity her own body couldn’t, Kyah realised her passion in natural health and healing, becoming a trained Colon Hydrotherapist in 2013.   Since then she has since given over 8,000 colonics and achieved the Advanced Gold Certificate in Holistic Colon Hydrotherapy Award making her one of Australia's most qualified holistic therapists.

On this episode your hosts recap how Alicia thought the WBFF Atlantic City Pro stage went, after her long awaited return to the stage post having baby George just 6 months earlier!   We discuss the mindset she has after the show, dealing with post comp blues and how she felt about her placing. What is in store for 2023 and what are your Queens planning for the rest of 2023?

This preparation to the stage has looked completely different to past preps for Alicia after giving birth in late June.  The healing time for the caesarean section took longer than anticipated and she has been left with around 12 weeks to regain muscle lost while in the IVF process, as well as being pregnant, and dropping enough body fat to bring an amazing package to the WBFF Pro Stage with the goal of reclaiming her crown! Listen in to hear about the various challenges she has encountered on the journey so far, the massive amount of output/steps required to create enough of a caloric deficit to hit her goals, and how she has managed to stay on track!

On this episode your hosts dive into a topic that is so important to us all -  self esteem and confidence! How we see ourselves and our perception of self has such an impact on our actions and our direction. Whether we like it or not it has a profound impact on our ability to succeed so we share our tips on how to build it over time and how to change that lttle voice in your head. We try to teach all our clients to be their own biggest fans, that's how you truly win!

On this episode we discuss one of the most thrown around terms in the fitness industry, "step count". We give our definition of the term as well as why it is such an amazing tool in monitoring your output throughout the day to make sure you meet your caloric burn goals. We discuss our favourite tips to master your step count and other various activies you can do to help boost it up with minimal extra effort!

Social media can become a problem!  It is also a hugely important way to increase your online presence, put your face out there in the public for business marketing and sponsorship acquisition... so it is important that it is done right! Without us noticing it can become overwhelming, consuming, addictive and then toxic!  Taking a break and managing your social media use can be a great way to avoid it becoming a problem.

Online and in-store shopping tips to make the most of your shopping! Your hosts discuss some of their greatest strategies in mixing and matching basics with luxury brands to create awesome looks.  We share our favourite spots to shop, to find amazing value and quality as well as effective shopping hacks to make the most of your spending sprees!

After successfully giving birth to a beautiful boy, Alicia is straight back into competition prep for the WBFF Atlantic City Pro stage in just 3 months time.  Alicia is preparing to return to the pro fitness stage after going through a 5 month preparation process immediately after have a cesarean section procedure. We talk about training safely after birth, managing output with a newborn and the many challenges ahead as she returns to competitive fitness modelling.

Alicia and Steph give their rundown of what was an amazing show at Paris Casino Resort in Vegas for the WBFF 2022 Worlds! Alicia was seated next to Allison Dillett judging both the amateur & pro shows getting a great up close perspective on what has been one of the best shows post COVID.  The music was banging, the physiques were impressive, the glitz and glam was everything the WBFF is known to be.  Our co-host Stephanie stepped back on stage to defend her World Title and she secured the Open fitness crown for the 5th year running.  Goat status.

On this episode your hosts teach you how to build your confidence! There are no shortcuts around doing things that make you feel uncomfortable, but there are loads of strategies that can help you step up to the plate and out of your comfort zone to grow. Life is full of challenges and confidence is one of the key ingredients to overcoming hurdles along the way.  Listen in to our best tips! Confidence is built through experience, learning, failures - and through just doing the thing you’re scared of.  

On this episode your hosts go through the new types of travel requirements and challenges you will face heading overseas!  Stephanie recently travelled to the Bahamas (from the US) for the WBFF Pro show and we discuss how things at the airports, customs, and on the journey are different to what we might all be used to.

On this episode your hosts speak about their experiences (and their clients experiences) with social media pressure.  Constantly seeing other people’s bodies, their meal plans, what they wear, how they live, do these pressures directly result to pressure in your own life? We discuss methods on how to notice these signs, how to deal with the social media pressures and how to stop it from occurring! It is well documented through research and studies and we explore these findings!  

On this episode we are joined by Professor Britt Frank who speaks to us about her amazing research driven book, the Science of Stuck.  We all go through negative periods where you feel like you're stuck, moving slowly, spiraling and struggling to get traction... but how do we break through these phases? We talk about feeling stuck in work, relationships, body struggles, literally everything that can be improved through a shift in mindset and internal healing to help you live your best life.  Listen in!

In this episode, your hosts talk about facing adversity on their journeys on the way to achieving goals!  Both Alicia and Stephanie have faced extreme challenges on the way to their World Titles.  Stephanie is currently prepping to defend her World Title in the WBFF and win a 5th World Championship all the while having excruciating stress fractures in her foot. Challenges are a given in life, it is important that from early on you cultivate a mindset that allows you to be ready, and thrive when they arise to throw you off your path.  Listen in to hear some tips from the champions about how you can never let adversity win!

On this episode your hosts discuss one of the most common things associated with competition prep that they see in their coaching teams!  As shows get closer and Season A is kicking off, the irrational conversations and inaccurate self assessment of peoples own physiques is everywhere!    Cruising through social media posts and conversations people are having around their conditioning and the ability to "be ready" are coming in thick and fast.  We need to identify the signs of body dysmorphia and when the obsession goes too far, where professional help might be the suitable option rather than pushing on to the stage!

On this episode your hosts give you all the tips and tricks on how to eat healthy in a way that won't break the bank!  Often, eating to a meal plan can give you the opportunity to buy things in bulk and save money on your food bill!  Recipes, getting creative, bulk buying, multi-use preparation, and many other hacks can really help your body and your wallet get into the best possible shape.  Listen in!

On this episode we speak about the benefits of documenting your progress on your fitness journey!  Selfies can be an excellent way to track your progress and make sure that you're heading in the right direction on your journey, but there are plenty of other ways as well! Your hosts discuss the best ways to document your fitness journey and the reasons why it can help you with motivation, accountability and most importantly, achieving your goals!  

Following on from our discussions on the growth phase and putting on quality lean muscle we spoke about delayed onset muscle soreness.... Now we dive into the foods you should be consuming and WHEN specifically after workouts to create the most change!  It is so important for you to get your protein in after a workout, and we discuss the best ways to do it!

In this episode, we talk about delayed onset muscle soreness (DOMS)!  Everybody has that one memory, that one time they did the most epic leg day and then sitting down to go to the toilet the next day is nearly impossible... even walking is a challenge! We all get that nice pain the next day but what does it mean?  If you do a workout and you don't feel sore the next day... did you even work out?  Was the workout even effective?  Did the workout even help you towards your goals if you didn't feel any type of good muscle pain?  Is there any truth to the saying... no pain, no gain?  Listen in!

In this episode your hosts talk about the struggle of the gains phase!  Clothes don't fit, you eat more food than usual and you feel big.  This is NORMAL and this is OK.  It is a necessary step in the progression of your physique because nothing good (in terms of body growth) happens in a deficit!  You will not grow muscle, you will not change your shape stage to stage without a high caloric intake and some targetted lifting.  There are growing pains, there are mindset challenges, there are hurdles - here is how to overcome them and why you need to get comfortable being uncomfortable.

The show season is about to kick off for the WBFF!  Your hosts are first hand experiencing all the hype as they are starting to prepare big teams for the upcoming shows. Here are the top questions we are being asked by our competition client teams. Some of the best tips and advice for the competition are discussed, make sure you take note!