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. 🎙️

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. 🎙️

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.

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.

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.

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.

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!

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!

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.

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.

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.

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.

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.

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!

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.

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.

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!

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?

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!

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!

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!

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.

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!

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 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.

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.

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!

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!

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!

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!

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!  

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!

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!

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.

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!

Implement these little fitness hacks to aid in your weight loss journey, improve your energy, your clarity, your strength or your enjoyment of sticking on the healthy road.  No matter who you are or what you do, some of these habits will be sure to improve your daily life!

We aren't talking about a complete new gym regime or hours of breathing techniques, these are easy every day inclusions that can add tonnes of benefit to your life.  Our top health hacks are found inside!

On this episode Stephanie discusses her experience with the virus and exactly how significant the symptoms were for her.  This isn't a promotion of vaccination, anti-vaccination, simply a depiction of the effects of the virus - for someone as fit and strong as a World Fitness Champion.  Listen in here!

 She had a mandarin sized tumor removed from the right side of her brain that has an 80 percent mortality rate.  She has done something truly amazing in surviving this brutal health condition and her mindset throughout the adversity was the epitome of strength. 

Chatting with her helps to provide us all with a great perspective check with someone who has faced real adversity in life.  This is not to say that all problems are not valid, but something we are all guilty of is making problems bigger than they are and using them as excuses to not continue pursuing our goals.  Listen in and hear about a real-life miracle!

Make sure your macros are on point, you're spending less time in the kitchen, you're enjoying your food - and most importantly, you're continuing to make progress with minimal expense on other aspects of your life!

Your hosts share experiences with clients past and present and how they have worked together in building suitable plans to work around these medical conditions and continue to make progress on their respective fitness journeys.

Steph talks about the journey to her victory and the various strategies she needed to implement to secure the crown! Your hosts discuss the mindset that was needed around moving shows and the tumultuous landscape given COVID.  

They go over the champion mindset and what sets apart winners from losers!

On this episode of the podcast, Stephanie dives into detail about the various components of her preparation to the defense of her World Title on the WBFF Fitness stage in Vegas.

Stephanie discusses with Alicia the various hurdles, challenges, and road bumps that she has had to overcome in returning her body back to the world class physique that has seen her win the hattrick of championships on the World Stage.

One of the most challenging parts of this preparation to the stage has been the constant moving of the goal posts, with COVID causing changes in show dates and circumstances around the show.  This has sure been a tougher prep to navigate – but rest assured your co-host, Stephanie is bringing her best package yet to the WBFF stage and is going to light this UP!

We are joined by Dr Fiona Tassoni to discuss women's fertility and how it can be significantly impaired through heavy dieting, high levels of training, competitive sport and especially through competing! 

Your hosts speak with Fiona about the IVF journey that Alicia has been on currently, and the many challenges that she has had to face as a likely consequence of many years of dieting and training.  It is very important for all females in the competing space to know and understand the changes that occur within the body as a direct result of the sport they are participating in.

Is walking around with abs the best environment for your body to be in when considering fertility?  How much body fat is the right amount? What foods should you be eating? All these questions, and more - answered on this week's episode!

Dr Fiona Tassoni is a Registered Doctor of Chinese Medicine Specializing in Fertility. As a Fertility Coach with a master’s degree in Chinese Herbal Medicine, 20 years of medical practice and over 32,000 hours of clinical experience, Fiona is able to offer her fertility clients an 80% Success Rate!

Fiona is the founder of the Pregnancy Accelerator Program and the director and founder of Solaris Health which is a leading fertility health centre for acupuncture, Traditional Chinese Medicine (TCM) and herbal medicine.

Fiona primarily focuses on women’s reproductive health conditions such as infertility (natural conception and IVF assisted), pregnancy, preparation for birth, labor and postnatal care. Fiona also works with an array of complex health disorders such as endometriosis, ovulatory disorders, polycystic ovarian syndrome (PCOS), pelvic inflammatory disease (PID), problems with follicular phase or at ovulation, problems in the luteal phase or at implantation, fibroids, polyps, amenorrhea, auto-immune diseases, anemia, morning sickness, pre-eclampsia, placenta previa, miscarriage, ectopic pregnancies, gestational diabetes mellitus (GDM), male infertility and declining sperm counts.

Fiona has an empathic and compassionate approach to find a person’s or couple’s tailored health solution while working intuitively and from a totally integrative perspective. Want to know how fertility coaching can help you get pregnant, when IVF doctors fail? Click here: https://pregnancyaccelerator.com/ Instagram: https://www.instagram.com/dr.fionatassoni/

On this episode, your hosts Alicia & Stephanie discuss the importance of sleep.  They will share the common pitfalls that many of us fall into around bedtime that significantly hinder the quality of our sleep and share some useful guidelines to follow to get your best sleep!  Tune in to understand why it's so important, and more importantly how to get a lot of it!

Kayla talks about the female physiological difference between male and female and how training/eating needs to be modified accordingly.  

With busy lives, we want to get in and out of the gym as quickly as possible. However, if we cut corners, that is when our bodies can talk back to us with nagging pain and injuries!

Today we talk about how to maximize your training efforts, how to structure your sets and reps for your goal success and how to minimize the likelihood of injury or mishap.

The best way for us to have a good relationship with food, and to not be living in a prison when it comes to eating healthy, is to increase your knowledge of what is OK to eat, when. 

Nutritional freedom is something that both Steph & Alicia teach their clients.  They pride themselves in teaching their clients how to be flexible in what they eat, and still make the most of eating out & being in social settings, all the while continuing to achieve the body composition changes, they are looking for.  It is all about creating confidence and know-how in food values and combinations, how to read food labels and to make better choices.

Not all foods are created equal.  You cannot just substitute any type of protein for another type of protein because there are many things that are different about them, and the way they affect your body. 

Tune in to learn more.

On this week episode we go through the importance of having a solid social support network.  Who is in your corner?  Are you surrounding yourself with the best people in terms of motivating & supporting you to achieve your goals? Are you best managing the relationships close to you to increase your chances of achieving the goals you set for yourself?

The relationships you harbor, and the people you allow in your close circle will always influence your ability to achieve your goals.  This is concerning true, but if you take control of who you allow to be in your space, you are less likely to be thrown off track by things out of your control.

Steph talks about things returning to normal in the USA, heading to a fully packed-out UFC fight night.  Rapid testing for COVID is happening in numerous venues as people are out and about and trying to get back to normal life.

On this episode we will be discussing strategies post a fitness stage.  How to conduct yourself after competing on the stage.  The nature of a fitness show is that you will be awarded a placing at the end, one which you may or may not be happy with.  On this episode we discuss the best ways to approach winning, losing and how to take the feedback, either way, and use it constructively in building a plan for post the stage.

Having this strategy in play, helps us combat many post show problems including lack of goals, post competition blues, and getting back into a solid constructive routine to help you on the next steps of your fitness journey.

We discuss everything from how to win gracefully, how to take feedback constructively and most importantly, how to be a good sport and approach competing in a positive light.

An appropriate reverse dieting structure and strategy are integral. There are so many downsides and negatives associated with not following a proper reverse process and executing it efficiently.  Your hosts Alicia & Stephanie give their own personal experiences of highs and lows post shows at the highest level, and strategies they have come up with to make the rollercoaster of emotion much more bearable.

Reverse dieting is essential for any long-term healthy weight loss journey, whether it is for a stage or a general weight loss client!

We also speak to who should be using "prehab" exercises and ensuring you're working with rehabilitation professionals who also understand the demands of your sport and the gym.

Zenia Wood is an Exercise Physiologist in Brisbane, Australia who graduated from the University of Queensland in 2014 with First Class Honours. She is the founder of Swift Movement Academy; a company that prides itself on empowering individuals to self-manage their own injuries through movement education. She specializes in Exercise Rehabilitation of Musculoskeletal Conditions to not just get people out of pain but to get them back doing what they love better than ever before.

Outside of working with clients, Zenia has a strong desire to develop the next generation of health professionals as demonstrated through her roles as a University tutor and year-round Practicum Supervisor. Furthermore, Zenia runs both Educational and Business Mentorship programs to help foster the development of health professionals who are looking to better themselves as clinicians, coaches, and business owners.

Whether its work, competition, family commitments, or just general travel - learn how world champions continue to prepare on their journeys to international fitness stages for themselves and for their teams of clients.

On this episode there is a great discussion of all aspects of travelling; including how to being prepared for any and all fitness goals. How to stay on track, remain fit and healthy, or achieve your aesthetic goals even while travelling.

It can be because of many different factors including guilt, embarrassment, regret, or a whole range of other reasons that can significantly damage the coaching relationship, and detail your fitness journey. The key is to bring up these issues early!

Identify them, flesh them out, work through them and overcome these challenges that may be holding you back from being your best.

In 2019 Stacy hit a 1435lb total by way of 565lb squat / 320lb bench press and a 550lb deadlift to hit the highest wilks score of all time.

Stacy currently runs her own personal development podcast called The Champion Mindset and spends time traveling across the nation hosting seminars and workshops. 

It is only suitable then, that on this episode - the THREE World Champions discuss mindset, and how this is the cornerstone and starting point for EVERY successful journey.

Join them to hear which ones might have some use, and which ones are likely to completely derail your goals this year.

Preparing to compete in the WBFF World Championships, running large online businesses, managing relationships, and progressing positively forward through a time that was overwhelmingly negative for the world. 

Learn the key tips and strategies to improve your efficiency, time management & productivity through habit stacking!