Strength + Self
By Courtney Ustrzycki
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Category: Health & Fitness
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Subscribers: 2
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Episodes: 136
Description
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.
| Episode | Date |
|---|---|
|
137: Finding my Goldilocks in training
|
Nov 26, 2025 |
|
136: 30 lessons & advice I wish I listened to in my 20s
|
Nov 23, 2025 |
|
135: Choosing change, even when you don't know where it leads
|
Nov 11, 2025 |
|
134: Olympia wkd & competition pressure
|
Oct 11, 2025 |
|
133: squirrels: calm after the storm, the face of Evolve, gifts from Korea
|
Sep 28, 2025 |
|
132: hardest prep yet
|
Sep 14, 2025 |
|
131: The Mind-Gut Axis and Bodybuilding Mindset
|
Dec 11, 2024 |
|
130: Understanding Bodybuilding (NPC / Canadian Physique Alliance)
|
Nov 09, 2024 |
|
129: insights into my own post show phase
|
Oct 19, 2024 |
|
128: Staying on track with your prep/goals while keeping your relationship strong
|
Oct 15, 2024 |
|
127: Challenges and opportunities that come with off season
|
Sep 20, 2024 |
|
126: 2024 competition season wrap & improvement season plans
|
Sep 09, 2024 |
|
125: You don’t learn if you quit & keeping focused amongst big competition
|
Aug 27, 2024 |
|
124: WTF does 'prep is hard' mean?
|
Aug 13, 2024 |
|
123: Best tips for training during travel
|
Feb 01, 2024 |
|
122: Finding & Breaking my own Limiting Beliefs
|
Nov 17, 2023 |
|
121: Mexico Grand Battle Bikini Pro Show Weekend
|
Sep 21, 2023 |
|
120: Disappointments, Deflecting Compliments, Pro Debut Feedback
|
Jul 25, 2023 |
|
119: IG Threads, Extremes in the Fitness Industry, Becoming Rich
|
Jul 10, 2023 |
|
118: Tarot Cards, Not Ready to Compete, Hormones & Things I Love
|
Jul 01, 2023 |
|
117: Boundaries & Expectations for Yourself
|
Feb 27, 2023 |
|
115: Coaching for Fat Loss via Flexible Dieting: part 3/3: entering a ‘Health Phase’
|
Jan 06, 2023 |
|
114: Coaching for Fat Loss via Flexible Dieting: part 2/3: transitioning out of the deficit
|
Dec 13, 2022 |
|
116: Maintenance Phase
|
Dec 01, 2022 |
|
113: Coaching for Fat Loss via Flexible Dieting: part 1/3: approaches to fat loss
|
Nov 27, 2022 |
|
112: Why I Prefer a Macros-Based Approach with Clients
|
Nov 03, 2022 |
|
111: 8 Reasons Why Athletes are so Successful
|
Oct 27, 2022 |
|
110: Things I Do That Help Me Stay Motivated
|
Oct 08, 2022 |
|
109: 6 Personal Trainer Red Flags
|
Oct 01, 2022 |
|
108: Social Responsibilities as a Competitor
|
Sep 13, 2022 |
|
107: Ego Training
|
Aug 31, 2022 |
|
106: Different Prep Experiences
|
Jul 25, 2022 |
|
105: Prep Hacks For Life
|
Jul 15, 2022 |
|
104: Meet the CFL Coaches
|
Jun 23, 2022 |
|
103: Level Up Your To Do List
|
Jun 19, 2022 |
|
102: Overlooked Responsibilities of Influencers
|
Jun 07, 2022 |
|
101: Balancing Relationships, Goals And Nutrition
|
Jun 03, 2022 |
|
100: Hormone Therapy Update
|
May 28, 2022 |
|
099: 2022 Competition Season
|
Apr 14, 2022 |
|
098: Being Ok with Pivoting
|
Mar 10, 2022 |
|
097: Arnold Weekend Recap
|
Mar 08, 2022 |
|
096: Feminine Energy
|
Mar 03, 2022 |
|
095: Hormone Replacement Therapy
|
Feb 25, 2022 |
|
094: My Journey 2013-2021
|
Feb 23, 2022 |
|
093: Dating A Competitor
|
Jan 19, 2022 |
|
092: The Truth About Abs
|
Dec 25, 2021 |
|
091: Big Pivots in My Life
|
Dec 09, 2021 |
|
090: How to Go From 0-100 the Right Way
|
Dec 01, 2021 |
|
089: The Diet That Worked Before, Might Not Work Now
|
Nov 21, 2021 |
|
088: 9 Ways To Feel Sore After Your Workout
|
Oct 31, 2021 |
|
087: The Truth Of Being in a Caloric Deficit
|
Oct 20, 2021 |
|
083: Flexible Dieting vs IIFYM
|
Sep 13, 2021 |
|
084: Understanding Effective Reps
|
Sep 13, 2021 |
|
086: Common Errors with Nutrition Guesstimating
|
Sep 13, 2021 |
|
085: 5 Tips to Get Rid of those Last 5 Pounds
|
Sep 13, 2021 |
|
082: Personal Growth from Weight Gain
|
Sep 08, 2021 |
|
081: Why Competition Prep Is Boring
|
May 17, 2021 |
|
080: Mini: Success at 5am
|
May 14, 2021 |
|
079: Junk Training
|
May 14, 2021 |
|
078: You Want to 'Look' Like a Bikini Competitor
|
May 13, 2021 |
|
77: The System you already have for Success
|
Apr 23, 2021 |
|
076: Play the Comparison Game Fairly
|
Mar 22, 2021 |
|
075: Strategy of (in)convenience for Success
|
Mar 15, 2021 |
|
074: Start, Stop, Continue
|
Mar 08, 2021 |
|
073: Mini: The First Thing
|
Mar 03, 2021 |
|
072: The Game-Changer for your Workouts
|
Feb 18, 2021 |
|
071: Mini: Growth From Toxicity
|
Feb 13, 2021 |
|
070: Train The Details
|
Feb 07, 2021 |
|
069: Fear Of Growth
|
Jan 20, 2021 |
|
068: Q&A part 3: Mindset
|
Jan 11, 2021 |
|
067: Q&A part 2: Training
|
Jan 10, 2021 |
|
066: Q&A part 1: Nutrition
|
Jan 09, 2021 |
|
065: 2021 Vibes
|
Jan 05, 2021 |
|
064: Why Clients(and you!) Don't Need Me
|
Jan 03, 2021 |
|
063: Peri Workout Nutrition
|
Nov 11, 2020 |
|
061: Red Flags with Coaching
|
Oct 21, 2020 |
|
060: Not Fitting In
|
Oct 14, 2020 |
|
059: Taking Steroids & Doubling My Calories
|
Sep 30, 2020 |
|
58: Muscle Size versus Strength
|
Sep 25, 2020 |
|
057: Why I Coach Women
|
Sep 17, 2020 |
|
056: Muscle Talk
|
Sep 08, 2020 |
|
055: My Life-Changing Moment
|
Sep 05, 2020 |
|
054: Mini: My Biggest Pet Peeve
|
Aug 27, 2020 |
|
053: 8 Tips for Self Care
|
Aug 22, 2020 |
|
052: Owning the Power Of Yes and No
|
Aug 06, 2020 |
|
051: Mini: You are Not a Label
|
Jul 21, 2020 |
|
050: Embracing Your Journey
|
Jul 12, 2020 |
|
049: Pushing Your Potential
|
Jul 02, 2020 |
|
048: Growth Environment
|
Jun 23, 2020 |
|
047: Win your Goals but Fail your Success
|
Jun 10, 2020 |
|
046: 3 Places to Prevent Burnout
|
May 15, 2020 |
|
045: This Is Your Plan
|
Apr 21, 2020 |
|
044: 1 Question That's Keeping Me Grounded
|
Apr 09, 2020 |
|
043: Stop Blaming Genetics
|
Mar 30, 2020 |
|
042: Mini: Accelerate Your Progress
|
Jan 08, 2020 |
|
041: Wants versus Needs
|
Dec 10, 2019 |
|
040: Importance of Community
|
Nov 27, 2019 |
|
039: Creating Goals You Can Actually Achieve
|
Nov 18, 2019 |
|
038: Bikini Competition Recap (Part 3)
|
Nov 02, 2019 |
|
037: Bikini Competition Recap (Part 2)
|
Nov 02, 2019 |
|
036: Bikini Competition Recap (Part 1)
|
Oct 24, 2019 |
|
035: Mini: Goal Bucket
|
Oct 15, 2019 |
|
034: Powerlifting & Body Image
|
Sep 22, 2019 |
|
033: Rest Days
|
Sep 05, 2019 |
|
032: Cheat Meals
|
Aug 17, 2019 |
|
031: Mini: One Little Thing
|
Aug 01, 2019 |
|
030: Flexible Dieting isn’t all Donuts and Tacos
|
Jul 19, 2019 |
|
029: Confidence from Fear
|
Jul 04, 2019 |
|
028: 8 Life Tips from 8 Powerlifting Competitions
|
Dec 29, 2018 |
|
027: Seasonal Blues
|
Dec 18, 2018 |
|
026: Metabolism and Cutting Calories
|
Dec 11, 2018 |
|
025: A Decade of Discipline
|
Oct 12, 2018 |
|
024: The Other "F Word"
|
Aug 23, 2018 |
|
023: Reverse Dieting
|
Aug 14, 2018 |
|
022: 7 Tips to Help with Body Image
|
Aug 02, 2018 |
|
021: Tracking Macros does not Equal Weight Loss
|
Jul 14, 2018 |
|
020: Staying on Track without Tracking
|
Jun 14, 2018 |
|
019: Female Hormones & Strength Training
|
Apr 10, 2018 |
|
018: Mind-Muscle Connection
|
Mar 17, 2018 |
|
017 Mini: Your Authentic Self is Your Light
|
Feb 15, 2018 |
|
016 Mini: Cardio or Weights?
|
Feb 01, 2018 |
|
015: Creating & Growing My Business
|
Jan 18, 2018 |
|
014: Food Labels, Macros & Calories
|
Jan 10, 2018 |
|
013 Mini: Next Level
|
Dec 31, 2017 |
|
012: Types of Goals
|
Dec 13, 2017 |
|
011: Ask Me Anything
|
Dec 03, 2017 |
|
010 Mini: Fake It Til Ya Make It
|
Nov 06, 2017 |
|
009: How to Choose the Best Plan
|
Oct 24, 2017 |
|
008: What My Days Are Like
|
Oct 18, 2017 |
|
007: Motivation
|
Sep 29, 2017 |
|
006: What I've Learned From Therapy
|
Sep 18, 2017 |
|
005: 6 Tips for Getting Through Life
|
Sep 10, 2017 |
|
004: September is the Second January
|
Aug 29, 2017 |
|
003: Nutrition Myths Debunked, Part 3: Nutrient Timing
|
Aug 23, 2017 |
|
002: Opportunities
|
Aug 16, 2017 |
|
001: Welcome
|
Aug 07, 2017 |