Welcome to the Fitness Queens podcast! Join your hosts, multiple fitness world champions Alicia Kyrgios & Stephanie Ayala McHugh as we explore all things female health, training, competing, mindset, and living the fitness life every day. Alicia & Stephanie share their decades of experience of studying, competing, traveling, eating, training, and most importantly, how to live the fitness lifestyle without limiting your quality of life. Join these queens of fitness as they interview industry leaders, experts, and celebrities to bring you all the greatest tips, secrets, and fitness hacks so you can look & feel your greatest, while you live your best life!
Hindsight in Fitness: Lessons We Wish We Knew From the Start
43:53Join 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.
The Art of Preparation: Mastering Pre-Prep for Competition Success
1:05:33Welcome 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.
Embracing Change: A Fresh Start to Fitness and Life
42:10In 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!
Redefining Growth: Embracing Change and Celebrating Progress
1:01:28Dive 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!
Healthful Holidays: Tips for Balancing Fitness and Festivities
55:32In 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 modifying recipes to prioritizing protein intake, we cover practical tips to enjoy festive meals without derailing fitness goals. The conversation also explores the psychological aspects of fitness, including dealing with family dynamics and self-imposed pressures. Moreover, the episode touches on the inspiring stories of individuals finding love and passion in later life, proving that age is just a number. We also discuss the importance of staying active and making health-conscious decisions during the winter months and how to use the festive season to your advantage in a fitness journey. Join us for an empowering discussion that's not just about staying fit but thriving in social settings while staying true to your health and fitness goals.
Unleashing Fitness Breakthroughs: Michelle MacDonald’s Midlife Revolution
1:12:26In 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.
Midlife Fitness Unveiled: Strength, Balance, and the Power of Self-Awareness
39:13In 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 to a more mindful, empowered approach to health and self-improvement.
Aussie Fitness Odyssey: Passion, Plates, FMG and Pro Stages
57:09In 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.
Unmasking Trauma: Tales of Resilience That Will Change Your Life
1:03:25In 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.
Rising From the Ashes: The Untold Power of Personal Growth & Finding Your ’Why’
1:03:25In 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.