Claim OwnershipStrength + Self
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© Courtney Ustrzycki
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Where physical discipline meets emotional intelligence. Hosted by IFBB Bikini Pro and transformation coach Courtney Ustrzycki, this podcast gives you real strategies for training, mindset, confidence, boundaries, and becoming the human behind the goals. No fluff, no filters, just growth, grit, and the tools to elevate every phase of your life. Welcome to Strength + Self.
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This episode is for anyone who’s ever swung between extremes in training, doubted their own knowledge, or felt stuck in their physique progress. The real story of how I went from doing everything myself… to giving up all control… to finally landing in the middle... I call it my Goldilocks in training.After 15+ years of coaching, competing, programming, burning out, and rebuilding, (I think?!) I finally hit a breakthrough. Not from adding more, but from understanding why my body responds the way it does. With new guidance, clearer direction, and a fresh perspective, I’m blending what I know with what I’m learning, and so far it’s working. It's slow, it's snail process, but it's process. And the snail is going in the direction we need it to.It’s been about trusting the process, fixing weak points, and finding the approach that feels 'just right,' with less extremes and more alignment. instagram.com/courtney_ifbbprocoachcourtneypro.com
For the ones who feel “I should have my life together” but also know they’re just getting started. Whether you’re in your 20s or reflecting back, I know at least a few of these will resonate for you.I'm personally hitting self-trust, confidence, money, boundaries, dating yourself, friendships, failure, rejection, and becoming the kind of woman who shows up for herself.These are the lessons that would’ve saved me money, heartbreak, and years of stress. The advice I ignored, but that shaped everything about who I am now... #noregretsinstagram.com/courtney_ifbbprocoachcourtneypro.com
Change doesn’t happen by thinking about it. It happens when you finally decide to move. Because nothing changes if nothing changes.Sharing some current feels (and shifts) while I navigate through the messy middle between who I’ve been and who I’m becoming… that space where things feel uncertain, uncomfortable, and raw, but all so necessary. Shift in coaching, health protocols, and some new projects I’m taking on.Always raw, uncertain, and honest. Sharing this ‘therapy session’ because growth isn’t always glamorous, but it’s always worth it. Come FAFO with me :)Basically, it's all just a personal self-led therapy session!instagram.com/courtney_ifbbprocoachcourtneypro.com
A vulnerable message shared from my amiga, inspired all of this. The pressure to perform (compete) and a common struggle many competitors feel/experience. It needed to be said. All with love in a safe space.Website: coachcourtneypro.comIG: instagram.com/courtney_ifbbpro
“Squirrel spirit” theme of this epi (more to come like this?)feeling familiar resistance > seeking new opportunities for growth and expansionupdate since last epi/competition > mindset 180°, new boundaries, giving up protocol controlI’m the official/first/only ambassador for Evolve Gym in Mexico > what this means for me“useless souvenirs” from Koreashameless plug for coaching with me > let’s work together > lifestyle or competition prep!Website: coachcourtneypro.comIG: instagram.com/courtney_ifbbpro
First competition of 2025 (hopefully not my last) and it was like a mini Olympia... this prep broke me, pushed me through my hardest challenges yet, reminded me why I 'get to' (not 'have to') do this. The good, the bad and the ugly, all spilled in this episode.My 2025 Pro season is sponsored by: Canadian ProteinJoin me on IG: instagram.com/courtney_ifbbproJoin my PREP INSIDER broadcast channel: https://www.instagram.com/channel/AbaZCIRlsedm3fZe/?igsh=MWVqMDBnZGt4Yzd1Yg==
The connection between the mind and the gut, and how this relationship impacts our mindset within bodybuilding.
A well-functioning gut supports the production of mood stabilizers, dopamine (think: reward-driven behaviours we experience in prep), and a more calm, focused mind.
I explain what a healthy gut entails (a checklist for you!),
supplements to support good gut health,
immediately actionable takeaways.
Order gut health supplements from Canadian Protein: canadianprotein.com/courtneyforlife_ and please use my code at checkout: courtneyforlife_
Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com
Join my IG broadcast channel, Prep Insider: https://ig.me/j/AbaZCIRlsedm3fZe/
Subscribe to my Self Made wellness app: https://selfmade.mvt.so/
Join me on IG: instagram.com/courtney_ifbbpro
Me and IFBB Pro Humberto Kauffmann (owner of Overcome & Become competition prep coaching, and my prep coach!) discuss all thing bodybuilding and the Canadian Physique Alliance (CPA) tier system for all bodybuilding divisions, both the open and natural streams, and how shows are usually run.
Coaching inquiries: www.courtneyforlife.com
Join me on IG: instagram.com/courtney_ifbbpro
Humberto on IG: www.instagram.com/the.mexecutioner
Competitors & coaches on Overcome & Become: www.instagram.com/overcomeandbecome
Navigating my own post show phase over the last 6 weeks, including:
Finding my calorie sweet spot in a surplus
Measuring proper data points with skin-fold calipers and measurements
Expected weekly rate of weight gain and off-season weight projection
Different training split & working timing
New IV therapy & sky-high blood test results
Rate of food reintroduction & fiber increases
When I’m getting back into check ins with my coach
Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com
Subscribe to my Self Made wellness app: https://selfmade.mvt.so/
Join me on IG: instagram.com/courtney_ifbbpro
Competing in bodybuilding brings its own set of challenges, and trying to find harmony with a relationship can sometimes feel tricky—especially when your partner doesn't share the same fitness lifestyle or goals. But it’s possible to maintain a strong connection without compromising your goals.
10 personal insights/experiences and helpful suggestions to manage and maintain harmony in your relationship with your prep goals.
Mentioned episode, 093: Dating a Competitor
https://open.spotify.com/episode/0S2VtVDVnqK5VJVikOKxbr?si=f7931ee566844335
Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com
Subscribe to my Self Made wellness app: https://selfmade.mvt.so/
Join me on IG: instagram.com/courtney_ifbbpro
Off-season can be mentally and physically challenging, but it’s where the real progress is made. It’s where we grow the most, mentally and physically. It’s where we develop our inner and outer strength. We build mental resilience. We realign our purpose and fine-tune our focus. It’s where our WHY shines, it’s what tells us if you really want to continue doing this, and our reason for showing up day after day, regardless of having no goal in sight, just growth.
In this episode, I share 7 important elements of off season and personal tools that I apply for off season success - with myself and my prep clients.
Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com
Subscribe to my Self Made wellness app: https://selfmade.mvt.so/
Join me on IG: instagram.com/courtney_ifbbpro
In this episode, I share:
3x judge’s feedback from Mexico Grand Battle
areas I want/need to focus on and improve (beyond my physique but in my daily life as well)
my improvement season goals (personal and professional)
anticipated challenges (hint: my health)
how long of a growth season I think is required
my biggest lesson from this prep season
Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com
Subscribe to my Self Made wellness app: https://selfmade.mvt.so/
Join me on IG: instagram.com/courtney_ifbbpro
In this epi, I share real-time feels and fears, in peak week of my 2nd (and final) competition of my 2024 season.
pushing improvements since my last show (Vancouver Pro in July)
being uncertain if I’ve made enough improvements as expected
facing my fears as opposed to backing out
how I’m staying focused on myself when I’m about to step on stage amongst big competition (Olympians!)
my 5 goals I've set for this competition that I am confident I will achieve
Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com
Subscribe to my Self Made wellness app: https://selfmade.mvt.so/
Join me on IG: instagram.com/courtney_ifbbpro
We usually know going into prep that it's going to be hard, but what that looks and feels like really hits differently when we get into it.
Listen to this epi as I ask coaches, and first-time and experienced competitors what does 'prep is hard' look and feel like for them, based on their experiences. This shows that even after a few preps, there are still challenges and limiting beliefs that we need to break through.
Coaching inquiries (lifestyle, competition prep, posing): www.courtneyforlife.com
Subscribe to my Self Made wellness app: https://selfmade.mvt.so/
Join me on IG: instagram.com/courtney_ifbbpro
Best tips and navigation tools to consider applying for your workouts when you’re traveling (hotel, resort, vacation, etc)
Mentioned episode: 84: Understanding Effective Reps
Physique transformation: www.courtneyforlife.com/coaching
Fitness app: www.courtneyforlife.com/cflapp
IG: www.instagram.com/courtneyforlife_
IG team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: www.youtube.com/@courtneyforlife
Recently discovering my own glass ceilings and limitations (more so around prep-related ‘things’ - but applicable and impactful in all areas of life.)
Physique transformation: www.courtneyforlife.com/coaching
Fitness app: www.courtneyforlife.com/cflapp
IG: www.instagram.com/courtneyforlife_
IG team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: www.youtube.com/@courtneyforlife
Topics include:
- 15 weeks and peak week going into the Mexico Grand Battle Bikini Pro Competition
- most insane travel shenanigans possible in Mexico City
- revealing my self sabotage that has held me back in preps
- competition experience, feedback, personal reflection
- answering your Qs (what I’m most proud of, one thing I wish I could change, something new I learned, what peak week looks like, forbidden foods)
- 2024 competition plans?
Prep team: www.instagram.com/atlasbodybuilding
Prep coach: www.instagram.com/the.mexecutioner
Posing coach: www.instagram.com/__4bidden__ www.instagram.com/katwalk_academy
For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching
Website: www.courtneyforlife.com
Join my fitness app: www.courtneyforlife.com/cflapp
IG: www.instagram.com/courtneyforlife_
IG team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: www.youtube.com/@courtneyforlife
Topics include:
- rabbit hole of astrology, human design & new moon
- disappointments in valued relationships
- what deflecting compliments looks like and why you need to stop
- judge’s feedback from my pro show; what I need to change in my physique
- Rapid fire: matching gym fits, pork oats, and more
YouTube video explaining bikini criteria requirements: https://youtu.be/Zj1kZvU1r8Q
Prep team: www.instagram.com/atlasbodybuilding
Prep coach: www.instagram.com/the.mexecutioner
Posing coach: www.instagram.com/__4bidden__ www.instagram.com/katwalk_academy
Team coaches & new testimonials: www.courtneyforlife.com/coaches
CRZYOGA Lululemon dupe: https://shop.crzyoga.com/?ref=courtneyforlife use “courtneyforlife” for 10% off!
For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching
Website: www.courtneyforlife.com
Join my fitness app: www.courtneyforlife.com/cflapp
IG: www.instagram.com/courtneyforlife_
IG team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: www.youtube.com/@courtneyforlife
Topics include:
- Recognized by the algorithm on Threads
- Extremes with protocols in the fitness/wellness industry - is more of the boring shit actually working for you?
- How I'm becoming rich
- Taking back control of my time
- Rapid fire: things I’m loving lately
Dr. Kasey Jo Orvedis: https://www.instagram.com/coachkaseyjo/
Leo Skepi’s podcast: Aware & Aggrivated: https://shorturl.at/bCIZ7
For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching
Website: www.courtneyforlife.com
Join my fitness app: www.courtneyforlife.com/cflapp
IG: www.instagram.com/courtneyforlife_
IG team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: www.youtube.com/@courtneyforlife
Topics include:
- My first tarot card reading and what the cards showed.
- Signs that you’re not ready to get into competition prep, and what you can do before you commit.
- Hormone replacement therapy: why I’m not getting the pellet anymore, what my doctor and I are implementing instead.
- Rapid fire: things I’m loving lately (and what I don’t love!)
Tarot card reading from Jess: instagram.com/fitandflexed
Pod epi 95: Hormone Replacement Therapy: https://shorturl.at/huyP3
Pod epi 100: Hormone Therapy Update: https://shorturl.at/bgFMN
YouTube vlog: Hair Regrowth Journey: https://youtu.be/4fu9oyW6b84
For lifestyle and pre-prep coaching inquiries: www.courtneyforlife.com/coaching
Website: www.courtneyforlife.com
Join my fitness app: www.courtneyforlife.com/cflapp
IG: www.instagram.com/courtneyforlife_
IG team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: www.youtube.com/@courtneyforlife
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