Shows
Fitness Queens - Empowering your Mind & Sculpting your Body!Competing Later in Life, Overcoming Challenges, and the Evolution of the Bikini Athletic CategoryYour 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...2024-09-291h 02
Fitness Queens - Empowering your Mind & Sculpting your Body!The Comp Closet: Transforming the Economics of Competitive WearIn 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...2024-06-2054 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Rethinking Athletic Training: Breaking Free from Injury CyclesJoin 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 ad...2024-06-161h 12
Fitness Queens - Empowering your Mind & Sculpting your Body!Embracing the Marathon: Beyond the Finish Line
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 findin...2024-04-071h 04
Fitness Queens - Empowering your Mind & Sculpting your Body!Hindsight in Fitness: Lessons We Wish We Knew From the StartJoin 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...2024-01-1243 min
Fitness Queens - Empowering your Mind & Sculpting your Body!The Art of Preparation: Mastering Pre-Prep for Competition SuccessWelcome 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...2024-01-041h 05
Fitness Queens - Empowering your Mind & Sculpting your Body!Embracing Change: A Fresh Start to Fitness and LifeIn 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...2023-12-2942 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Redefining Growth: Embracing Change and Celebrating ProgressDive 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 reso...2023-12-211h 01
Fitness Queens - Empowering your Mind & Sculpting your Body!Healthful Holidays: Tips for Balancing Fitness and FestivitiesIn 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...2023-12-0755 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Unleashing Fitness Breakthroughs: Michelle MacDonald’s Midlife RevolutionIn 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 the...2023-11-301h 12
Fitness Queens - Empowering your Mind & Sculpting your Body!Midlife Fitness Unveiled: Strength, Balance, and the Power of Self-AwarenessIn 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...2023-11-2339 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Aussie Fitness Odyssey: Passion, Plates, FMG and Pro StagesIn 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...2023-11-1657 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Unmasking Trauma: Tales of Resilience That Will Change Your LifeIn 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.
2023-10-241h 03
Fitness Queens - Empowering your Mind & Sculpting your Body!Rising From the Ashes: The Untold Power of Personal Growth & Finding Your ’Why’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...2023-10-171h 03
Fitness Queens - Empowering your Mind & Sculpting your Body!The ”Why” Behind the Importance of Strong Pelvic HealthIn 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.
2023-07-2641 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Unveiling the Future: Wearable Tech in Women’s FitnessIn 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!
2023-06-2032 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Fashion inside & outside the WBFF!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.
2023-05-301h 11
Fitness Queens - Empowering your Mind & Sculpting your Body!Don’t Stress: how it affects us all in so many different ways!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!
2023-05-171h 05
Fitness Queens - Empowering your Mind & Sculpting your Body!May Catch-up and WBFF Show recaps!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.
2023-05-0857 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Embracing your physique and shape at every step of the journey!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.
2023-04-2141 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Your Environment (and habits) will determine your Success!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.
2023-04-0354 min
Fitness Queens - Empowering your Mind & Sculpting your Body!The body you want may not be the weight you think!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!
2023-03-211h 12
Fitness Queens - Empowering your Mind & Sculpting your Body!Recovery Hacks - we share our best tips for recovery!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!
2023-03-091h 04
Fitness Queens - Empowering your Mind & Sculpting your Body!The dirty scoop on gut health, bowel care, and poo!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 Adv...2023-02-201h 28
Fitness Queens - Empowering your Mind & Sculpting your Body!Alicia’s Wrap up After the WBFF AC Pro StageOn 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?
2023-02-0255 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Alicia’s prep back to the WBFF Atlantic City Pro StageThis 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 o...2022-11-081h 02
Fitness Queens - Empowering your Mind & Sculpting your Body!Self-Esteem! How you see yourself defines your success!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 w...2022-10-1537 min
Fitness Queens - Empowering your Mind & Sculpting your Body!What is a ”Step Count” and how to BOOST it up!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!
2022-10-0446 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Social Media Detoxing!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.
2022-09-2458 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Online and Instore Shopping Hacks!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!
2022-09-1752 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Back to the Stage after giving birth!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.
2022-09-121h 21
Fitness Queens - Empowering your Mind & Sculpting your Body!Recapping 2022 WBFF Worlds with THE GOAT!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 sta...2022-08-231h 19
Fitness Queens - Empowering your Mind & Sculpting your Body!Overcoming Fear and Building Your Confidence!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.
2022-06-2338 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Is Travelling Overseas back to normal?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.
2022-06-161h 21
Fitness Queens - Empowering your Mind & Sculpting your Body!How to Handle Social Media Pressure!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!
2022-05-2554 minFitness Queens - Empowering your Mind & Sculpting your Body!What do you do when you feel STUCK?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!
2022-05-0358 min
Fitness Queens - Empowering your Mind & Sculpting your Body!How to Beat Adversity on the way to your Goals!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...2022-04-2556 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Is the Mirror Lying To You?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 rath...2022-04-1344 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Getting shredded on a Budget!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!
2022-04-0757 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Documenting your Fitness Journey!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!
2022-04-0149 min
Fitness Queens - Empowering your Mind & Sculpting your Body!What You Should Eat Post Workout!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!
2022-03-2356 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Why Do Your Muscles Hurt After Exercise?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 towa...2022-03-0935 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Building Your Body - Get Comfortable feeling uncomfortable.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 overc...2022-03-021h 06
Fitness Queens - Empowering your Mind & Sculpting your Body!The WBFF Show Season is about to Begin!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!
2022-02-0946 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Naturally Improving Your Immunity!In this episode, your hosts go through the many different ways through lifestyle changes, food intake, and training, ways that you can improve your immunity naturally! In the current pandemic and in a world where health is so important, these small lifestyle changes could provide you with the best defense against sickness.
2022-01-2832 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Small Daily Habits that completely change your life!On this episode your hosts discuss small daily habits that can be used by you, me, or anyone to drastically change their overall health and fitness!
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!
2022-01-181h 00
Fitness Queens - Empowering your Mind & Sculpting your Body!Christmas time in the USA and in Australia!Your hosts discuss the differences between Christmas in the USA and Christmas in Australia! The festive season can also be a massive time where eating gets out of hand and movement.... just doesn't happen - so your hosts give their best healthy HACKS to use on Christmas day and the holidays!
2021-12-2551 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Our Top Easy Fitness & Lifestyle Health Tips!On this episode your hosts share with you their top fitness health hacks! These are great little additions that anyone can make to their current lifestyle and easily pop these into their schedules.
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!
2021-11-2936 min
Fitness Queens - Empowering your Mind & Sculpting your Body!What is it like getting COVID-19? Stephanie lets us know how it affected her.In this day and age, we ALL have heard a story about how COVID affects people. Some people have no symptoms, some people get affected so severely that they aren't able to get out of bed. Does it matter if you're fit? Does it matter if you're healthy before you contract the virus? Does it matter if you're vaccinated?
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 f...2021-11-2341 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Beating a Brain Tumour and Forging a Strong Mindset!On this episode our hosts speak with the amazing lady Renee Jennison and walk through her battle with cancer. With the extremely devastating diagnosis of a tumour the size of a mandarin in her brain, the choice to fight or to give up was an easy one for this outstanding lady. Forging a strong mindset was the only way to fight through! Perspective is always key in life. There are some challenges that are bigger or smaller than others, and it's how you approach beating them that counts.
She had a mandarin sized tumor removed from the righ...2021-11-0243 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Meal Prep Hacks, Mistakes, Tips, Tricks & Strategies to Make Meal Prepping EASY!On this episode your hosts give you all the insight to meal prep like a pro. Through the years of experience and thousands of client journeys, your hosts have heard ALL the challenges people face when it comes to preparing the right food on your diets. Listen in on all the common challenges and mistakes people make when preparing their food - then hear the many tips and tricks that cut down the time, keep costs down, keep you on track, and most effectively keep you on your fitness journey!
Make sure your macros are on...2021-10-1844 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Endometriosis, Adenomyosis and Polycystic Ovarian Syndrome (PCOS) and women!Your host Alicia catches up on the results of her laparoscopy and discuss some commonly found health issues found in women including Endometriosis, Adenomyosis and Polycystic Ovarian Syndrome (PCOS). They discuss the causes, the symptoms, the effects, and some of the ways that the conditions can be addressed through food, training, but also through more traditional medical approaches.
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.
2021-09-2655 min
Fitness Queens - Empowering your Mind & Sculpting your Body!The GOAT Repeats! Steph wins her 4th Crown - Mindset Discussion!On this episode your hosts give a recap of the WBFF 2021 Worlds in Las Vegas. Steph successfully defended her WBFF Fitness Diva World title and has now made it back-to-back 4 World Championships!
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!
2021-09-0855 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Steph's World Title Defense Begins!Steph’s Title Defense – Bringing the best package to date to the WBFF stage regardless of COVID and other challenging factors. The week long show of World’s WBFF Vegas kicks off this week – let’s all make sure we are giving Stephanie our best wishes!
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 h...2021-08-0841 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Dieting, Competition Prep & Women's Fertility!Being super lean isn't always the most ideal scenario!
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...2021-07-311h 09
Fitness Queens - Empowering your Mind & Sculpting your Body!Sleep is Queen!Not only when you are on a competition prep to achieve optimal physical change, but sleep is important for mental health, cognitive function, and essential to keep the body running at a high level.
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...2021-07-1639 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Female Hormones & their impact on training & food with Kayla Mulvogue!Your hosts Alicia and Steph are joined by Kayla Mulvogue who specialises in female fitness, especially around hormones and female specific physiology. The ladies talk through the various processes that are female specific, and why these are super important considerations in putting together your food and training as a woman.
Kayla talks about the female physiological difference between male and female and how training/eating needs to be modified accordingly.
2021-06-3054 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Training is confusing – how can you be sure you’re doing the right thing in the gym or at home?So you are eating right and focused on sleep and now you just need to make training deliver all the benefits to your physique that you desire!
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.2021-05-3054 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Nutritional Literacy - what is it? Understanding your meal plans & macrosWhy is it important and what should you know at a basic level? It is so important for us to have an adequate understanding of what is in the things that we eat!
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...2021-05-1639 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Who you let in your social circle has a big impact on your goals!Be careful of everyone you let have a seat in your boat, not everybody is rowing in the same direction!
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 in...2021-05-1050 min
Fitness Queens - Empowering your Mind & Sculpting your Body!How winners win, and how winners lose!Feedback is key to the progression of your goals and accepting constructive criticism is fundamental to growth!
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.
...2021-05-0259 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Reverse Dieting is Essential for any Long Term Health Goals!We tackled the elephant in the room with most competitors. Not only are there the post comp blues to deal with, but one of the most important elements of any competition preparation process is the element of reverse dieting after the show, to ensure that the body returns to homeostasis and an environment of healthy bodily function is achieved.
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 hi...2021-04-2550 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Surviving Hunger when eating in a caloric deficit!In this episode - your hosts give you some tips on what to expect and how to combat the hunger that you will inevitably feel when you're on a fat loss journey. Whether you're trying to just lose some body fat, or you're preparing for a fitness stage, there will always be periods that you feel hungry! You will be burning more calories than required to maintain weight, so it is only natural that your body will feel hungry during this fat-burning period. Once you know that, we can develop strategies to help battle these cravings, and stay on tra...2021-04-0431 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Taking your Business Online: How to transition from the floor onto your computer.In episode 7 this week, your hosts Alicia & Steph expose all the mistakes they see commonly made within the fitness space, when trainers and coaches try to make the transition from in the gym, to on the web! Growing your business can be a time consuming yet rewarding journey - but there are loads of tips and trips to make the transition smooth and successful! Your hosts go through the many things they have done through their careers in the fitness industry, as well as tips they give for running big online coaching businesses, while shedding light on the things th...2021-03-2745 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Training through injury: where rehab meets hypertrophy.Rehabilitation and training are often seen as separate entities but n this episode of the podcast we discuss how this should not be the case. We dive into Alicia's rehab and how she is constantly working on preventing and managing her injuries with a tailored approach to training that blends the rehab she needs with the load to continue to create hypertrophy AT THE SAME TIME!
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...2021-03-0858 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Navigating travel in 2021As the COVID vaccine is rolled out around the world and travel seems to be headed back to normal, your hosts Alicia & Steph discuss some of the challenges usually found when you're trying to stay on your diet while you're on the road!
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 a...2021-02-2155 min
Fitness Queens - Empowering your Mind & Sculpting your Body!The tough stuff: powerful coaching conversationsCommunication is always the key to success. In this episode, your hosts break down some of the most commonly found topics of conversation that always prove very difficult for a client to bring up with their coach.
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...2021-02-1545 min
Fitness Queens - Empowering your Mind & Sculpting your Body!The Champion's Mindset - how your thoughts and internal voice shape your reality!In Episode 3, your hosts have their first guest on the show. Stacy Burr is the Head Coach of Team BBS Training and a 4x All Time World Record Holder.
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 di...2021-02-0159 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Breaking bad diet trends before they break your 2021 goals!Alicia & Stephanie share with our listeners many of the phony diet trends and fads they have seen throughout their fitness careers, as well as some that are making a resurgence in today's fitness industry.
Join them to hear which ones might have some use, and which ones are likely to completely derail your goals this year.
2021-01-2345 min
Fitness Queens - Empowering your Mind & Sculpting your Body!Top Lessons & tips from learning to adapt through Coronavirus & 20203-time WBFF World Champions Alicia & Stephanie share their personal experiences of 2020.
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!
2021-01-1750 min