Fitness Queens - Empowering your Mind & Sculpting your Body!

Ally sits down with her athlete Sarah for a live check-in / podcast episode as Sarah prepares to board a plane to compete at FMG Italy. We're talking a 27+ hour door-to-door journey, a 9-hour first leg, a 5.5-hour layover in Hong Kong, a 13-hour overnight flight to Milan, and then a train to the venue. No pressure. In Part 1 of this two-part series, Ally walks through the actual travel plan - every meal, every electrolyte window, the hydration strategy, what's getting frozen, what's getting carried on, and exactly why you should never strip sodium before a long haul flight (spoiler: it backfires). They also get into the questions Ally gets asked every single competition season - does conditioning tank on a travel day? Do macros change? Should you train? What actually causes that puffy, watery post-flight look? And why poor sleep in peak week can be more damaging to your stage finish than any meal timing mistake. Funny, practical, and surprisingly technical - this episode is for any competitor who's ever stepped off a long haul flight feeling like a hot air balloon and wondered what went wrong. Part 2 drops when they're back. The debrief. The truth. Whatever chaos unfolds. Save this one. Send it to someone who's got a show coming up. 🔗 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.

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. 🎙️

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 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 Instagramhttps://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. 🎙️

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.

A catch-up after a brief layoff - resilience, growth and the power of patience on the 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.

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 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 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 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 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!

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!