The Results Method Podcast

In this episode, we break down Kristina’s recent Pro Wellness win at FMG Texas and the strategy behind it.

This isn’t just a highlight reel. It’s a real check-in conversation covering what actually went into bringing a stage-ready physique together across travel, peak week, and a postpartum prep.

We discuss how the physique responded in real time, how adjustments were made across peak week, and why this prep looked very different to what most people expect.

Kristina navigated:
• International travel and time zone shifts
• Peak week adjustments in real time
• Maintaining performance and fullness on higher food
• A full prep while postpartum and breastfeeding

One of the key takeaways from this prep was how much could be achieved without aggressive dieting or excessive fatigue.

With food kept higher, recovery prioritised, and energy availability maintained, the result was a physique that came in full, conditioned and stage-ready without the typical “crash” approach.

We also break down:
• How peak week was adjusted based on real-time feedback
• Why digestion, sleep and stress management mattered as much as macros
• The difference between looking good in the morning vs performing on stage
• What we’re changing heading into the next shows

This episode gives insight into what evidence-based contest prep actually looks like when applied properly.

Because the goal isn’t just to get lean.
It’s to present your best physique on stage, at the right time, under the right conditions.

 

🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/

📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/

📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/

If this episode made you rethink what prep is supposed to feel like, share it with an athlete who needs to hear it.

Progress isn't just the scale. Precision beats pressure every time. This is The Results Method. 🎙️

Welcome back to The Results Method Podcast.

In this episode, Alicia Kyrgios and Sarah Priestley take you inside a real athlete check-in, five weeks out from the FMG Gold Coast show and nine weeks out from FMG Italy.

This week threw up a curveball. Midweek, Sarah had already dropped 800 grams, nearly double their target rate of loss. Instead of celebrating, Ally flagged it as a red flag and made immediate adjustments. More food. Less output. And the result? Sarah looked fuller, sharper, and continued to lose fat.

If that sounds backwards, this episode is for you.

Ally breaks down exactly why pushing harder at this stage of prep is one of the most common and costly mistakes she sees, and what she did instead to protect Sarah's muscle, performance, and stage-ready physique.

In this episode we discuss:

• Why losing weight too fast in prep is actually a red flag
• How to identify when your body has shifted from resisting fat loss to adapting to it
• Why more food and less cardio can produce better conditioning
• The real markers Ally assesses beyond scale weight (and why most coaches stop too early)
• How strategic carbohydrate placement improved Sarah's training performance
• Why low resting heart rate at this stage signals adaptation, not fitness
• What efficient fat loss actually looks like versus excessive fat loss
• How the coach-athlete relationship and open communication changes outcomes

This is what a real, collaborative, data-driven prep looks like from the inside. No guessing, no pushing through, no shrink-at-all-costs mentality.

👥 About the Hosts

Alicia Kyrgios is an Accredited Sports Nutritionist and Contest Preparation Coach with over two decades of experience helping both lifestyle clients and competitive athletes achieve sustainable results. She is also the Director of the FMG Italy and Dubai shows, an international MC for FMG events, and sits on the board of the Sports Nutrition Association.

Sarah Priestley is an FMG Pro athlete and social media manager and strategist coach who helps business owners and competitors build strong personal brands online.

Together, they bring elite performance insight and real world practicality to every conversation.

🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/

📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/

📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/

📲 Follow Sarah https://www.instagram.com/sarah_bikinipro/

If this episode made you rethink what prep is supposed to feel like, share it with an athlete who needs to hear it.

Progress isn't just the scale. Precision beats pressure every time. This is The Results Method. 🎙️

 

Welcome to the very first episode of The Results Method Podcast.

In this episode, Alicia Kyrgios and Sarah Priestley break down one of the biggest reasons people struggle to get results. Trying to follow “perfect routines” that don’t match their current season of life.

From social media morning routines to rigid schedules that only work in ideal circumstances, we discuss why so many people feel like they’re failing and what actually works instead.

Ally and Sarah share two very different seasons of life right now, with Ally navigating postpartum recovery and newborn life, and Sarah deep in competition prep. On paper their routines look completely different, but the principles they use to create results are exactly the same.

In this episode we discuss:

* Why “perfect routines” fail in real life
* The difference between rigid routines and flexible structure
* How to build structure that supports your life instead of competing with it
* What non negotiables actually matter for results
* How competitors structure their day during prep
* What structure looks like during postpartum recovery
* The biggest mistake people make when copying routines from social media

We also introduce The Results Method 4 Step Framework for building structure that actually works in your current season of life.

Whether you're trying to lose body fat, improve your health, or step on stage as a competitor, the principles in this episode apply.

👥 About the Hosts

Alicia Kyrgios is an Accredited Sports Nutritionist and Contest Preparation Coach with over two decades of experience helping both lifestyle clients and competitive athletes achieve sustainable results. She is also the Director of the FMG Italy and Dubai shows, an international MC for FMG events, and sits on the board of the Sports Nutrition Association.

Sarah Priestley is an FMG Pro athlete and social media manager / strategist coach who helps business owners and competitors build strong personal brands online.

Together, they bring both elite performance insight and real world practicality to every conversation.

🔗 Learn More About The Results Method

Online coaching for lifestyle clients and competition athletes

https://www.theresultsmethod.com.au/

📲 Follow The Results Method

Instagram
https://www.instagram.com/theresultsmethod__/

📲 Follow Alicia (Ally)

https://www.instagram.com/aliciakyrgios/

📲 Follow Sarah

https://www.instagram.com/sarah_bikinipro/

If you enjoyed this episode, make sure you follow the podcast and share it with someone who’s stuck in the all or nothing cycle.

Structure changes with seasons.

Results come from alignment, not comparison.

This is The Results Method and this is just the beginning. 🎙️

Your hosts Alicia & Stephanie discuss starting or returning to fitness at any age, emphasizing that dedication, consistency, and health prioritization enable one to maintain a competitive physique later in life. They share examples like Michelle and Joan, proving that age is no barrier to achieving fitness goals.

The hosts dive into the distinctions between fitness categories, highlighting the new Bikini Athletic category, which fills a gap for athletes between traditional Bikini and Fitness. They stress that each category demands specific conditioning and symmetry, advising athletes to choose based on their natural physique.

The episode also covers the transparency in competition judging, focusing on muscle balance and presentation. Alicia shares her journey with injuries, underlining the importance of finding root causes and not just masking pain. They discuss how genetics and a solid training foundation contribute to long-term results.

Reflecting on recent shows like the FMG Texas, UK, and California events, they express excitement for future competitions, including a potential amateur Dubai show. The hosts praise the supportive, positive community at these events, encouraging athletes to embrace personal growth over external validation.

Key Takeaways:

• Starting Later in Life: Age is not a barrier to fitness; it's about prioritizing health and consistency.
• Category Nuances: Each fitness category has specific requirements; athletes should align with their natural physique.
• Managing Setbacks: Addressing the root of injuries is crucial for long-term success.
• Positive Community: Recent fitness shows foster a supportive atmosphere, promoting personal growth.

Closing Thoughts:
Alicia and Stephanie remind listeners that the competition stage will always be there. Success is about personal growth and self-improvement, not rushing or chasing perfection.

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

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

Join Alicia Kyrgios and Stephanie McHugh, your world-renowned fitness champions and women's health coaches, in this effervescent episode as we illuminate the path to setting and achieving monumental fitness and personal growth goals. We’re not just about quick fixes; we’re crafting a radiant, resilient lifestyle that endures and inspires.

Tune in as Alicia and Stephanie share their joyous and heartfelt stories from the front lines of life’s serendipitous detours – from navigating the complexities of newborn care to turning renovation chaos into a testament of strength. It’s a genuine, heart-to-heart conversation about overcoming obstacles and finding the power within to rise again, stronger and more determined.

We also unwrap the joy of adapting when life throws us curveballs, celebrating the beauty of pivoting towards new successes when original plans take unexpected turns. It's about the exhilaration of exploring new avenues for growth, igniting passions in business, and enhancing our well-being with every step we take.

Dive deep into the world of parenting with Alicia and Stephanie, as we balance our shimmering ambitions with the precious realities of personal life. From the trenches of postpartum recovery to the triumphs of motherhood and health, we share our most intimate experiences, laughter, challenges, and victories.

This episode is your invitation to a celebration of growth, resilience, and visionary goal-setting. Alicia and Stephanie invite you to join us on an unforgettable journey of embracing life's marathon with joy, grace, and a touch of sparkle. Let’s stride into a future of achievements, together, with confidence and flair.

Join us as your hosts delve into the valuable lessons they wish they knew at the beginning of their fitness journeys. This episode is a heartfelt exploration of insights and revelations, shedding light on common fitness myths and misconceptions.

Alicia and Stephanie kick off the discussion by revisiting the evolving landscape of fitness science, underscoring the significance of a results-driven approach that harmonizes scientific knowledge with real-world outcomes. They share their transformative experiences of focusing not just on lifting weights but mastering the art and intention behind each exercise.

The conversation takes a deep dive into the mental aspect of fitness. The hosts open up about their initial pursuit of quick results and how their perspectives evolved to appreciate the importance of a holistic, long-term approach. They emphasize the power of mindset in fitness, discussing how training the mind is as crucial as training the body.

Recovery, often sidelined in fitness discussions, is brought to the forefront. Alicia and Stephanie challenge the pervasive 'no days off' mentality, advocating for a balanced training regime that values recovery as a key component. They also confront nutritional misconceptions, moving from carb-phobia and restrictive diets to a more enlightened and sustainable approach to food.

Addressing the topic of body composition, the hosts question the overemphasis on scales and advocate for a broader understanding of physical progress. The episode serves as a call to action for listeners to re-examine and learn from past misconceptions, inspiring a journey of continuous learning and adaptation in fitness and health.

Tune into "Hindsight in Fitness: Lessons We Wish We Knew From the Start" for an empowering session filled with candid stories, practical advice, and motivational insights, guiding you to a more informed and fulfilling fitness journey.

Welcome to this episode where your hosts delve into the essential phase of competition preparation often overlooked: the pre-prep phase. In this insightful episode, they unravel the complexity and necessity of a solid pre-prep strategy for athletes aspiring to shine on stage.

Alicia and Stephanie begin by highlighting the importance of understanding your body composition through methods like dexa scans. They emphasize the need for nutritional consistency and the ability to track macros accurately, as these skills form the bedrock of successful competition prep.

The conversation takes a deeper dive into the psychological aspects, discussing the importance of having a positive mindset and clear intentions for competing. They caution against the common pitfall of entering a prep phase without adequate muscle mass and strength training foundation, a crucial aspect often underestimated in the rush to hit the stage.

Listeners will find invaluable insights into the intricacies of managing a pre-prep phase, including setting realistic body composition targets, aligning dietary habits with training, and maintaining mental health. The hosts share personal anecdotes and professional experiences, emphasizing the significance of a year-round coaching relationship for champion athletes.

This episode is not just for seasoned competitors but also offers guidance for first-timers, addressing potential red flags and the importance of an off-season to build a strong foundation. Alicia and Stephanie advocate for an approach that balances physical readiness with mental preparedness, ensuring that competitors enter their prep phase with clarity, confidence, and a roadmap to success.

Tune in to "The Art of Preparation: Mastering Pre-Prep for Competition Success" for a comprehensive guide on navigating the challenging yet rewarding journey to the competition stage. Whether you're a seasoned athlete or new to the world of competitive fitness, this episode is packed with wisdom, tips, and motivation to help you excel in your fitness journey.

In this refreshing episode of "We Fitness Queens," join us as we dive into the transformative power of embracing change in fitness and life. The duo shares insights on the importance of decluttering, both in our physical spaces and mental realms, revealing how simplifying our surroundings transforms your lead to a rejuvenated mind and body. They discuss the rejuvenating power of nature and the personal sanctuaries that help us recharge.

The conversation shifts to realistic goal setting and preparation for the new year. Alicia and Stephanie stress the balance between enjoying festive seasons and maintaining good habits, advocating for an 80-20 rule that blends discipline with enjoyment. They emphasize the significance of setting meaningful goals that align with personal growth and changing lifestyles.

Wrapping up, the hosts delve into the importance of positive self-talk and setting actionable plans. They encourage listeners to embrace new challenges and hobbies, underscoring the importance of starting small yet starting now. This episode is a motivational guide for anyone looking to redefine their fitness journey and life aspirations in the new year.

Tune in to "Embracing Change: A Fresh Start to Fitness and Life" for a burst of inspiration and practical advice to kickstart your transformative journey!