Episode 11: Are you actually ready to compete? The questions nobody is asking

This week Ally and Sarah are joined by a very special guest: baby Atticus, who makes his podcast debut, contributes several strong opinions throughout, and exits the recording with a dirty nappy. Fitting, really, because today's topic is about what happens when life gets messy and how you keep moving forward anyway. Both Ally and Sarah are navigating big transitions right now. Ally is back at uni, studying between 4 and 6:30am before the kids wake up, rehabbing toward her sprint triathlon, and running a full coaching and education business. Sarah is about to leave her home setup entirely, trading her meal prep routine and home gym access for a caravan, a month in Malaysia and Singapore, and client calls across multiple time zones. In this episode they break down how they are both adapting their routines in real time, not scrapping their goals, just evolving the systems around them. They get into the concept of minimum effective dose: how to identify the smallest set of behaviors that will still keep you moving forward, and why anchoring to those keystone habits is what separates people who stay on track from people who throw everything out because one thing went wrong. They also talk about the difference between consistency and perfection, why "I don't have time" is really just "this isn't a priority right now," and why the goal is never to rebuild the life you had six months ago in a completely different season. Plus: identity versus outcome as a driver of long-term adherence, the fucker bucket, Chat GPT exploding after seeing Ally's Google Calendar, and why Atticus has his minimum effective dose more dialled in than most adults. If you have ever fallen off track after a life change and told yourself you would restart when things settled down, this one is for you. Things do not settle down. You just build better systems. 🔗 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. 🎙️

Ally sits down with her long-term athlete Sarah Priestley for one of the most important conversations on this podcast yet. Because while everyone wants to talk about peak week, travel plans, and stage day, almost nobody is talking about what should happen before any of that begins. In this episode, Ally walks through the four domains she assesses before she will consider taking any athlete to stage: physiological readiness, foundational behaviors, psychological readiness, and situational capacity. And she's honest about the fact that she has lost clients for saying no, and that she would do it again every time. They cover what energy availability actually means and why chronically low EA is one of the most underscreened and underunderstood risks in physique sport. Why losing your menstrual cycle is not a badge of honor and is never something to normalize. What foundational behaviors need to be locked in before a prep even begins, including the ones most people skip because they're too busy chasing the one percenters. And why psychological readiness, specifically the ability to separate self-worth from body composition, might be the single biggest determining factor in whether someone should be on stage at all. Ally also gets into what happens when she has to pull an athlete from a prep timeline, what that conversation looks like, why most athletes eventually come back and say they're glad she made them wait, and why the ones who leave and go elsewhere often return having learned the hard way. If you're thinking about competing, currently in a coaching relationship, or a coach yourself, this episode will make you ask harder questions. And that is exactly the point. The goal isn't getting on stage. It's walking off stage healthy, physically and psychologically, and still loving the sport long after the tan washes off. 🔗 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. 🎙️

A rapid-fire Q&A episode where Sarah and Ally hand the mic over to AI. No prep, no pre-planned answers, just a coach and a competitor answering whatever curveballs got thrown at them live. Inside this one: the training and nutrition beliefs they've completely reversed in the last five years, what a "normal" day of eating actually looks like when you're juggling a newborn, a business, and back-to-back meetings (spoiler: chaos), and the hidden skills outside of fitness that most people don't know about them, including one that involves devouring a Stephen King novel in two nights. They also dig into the coaching side: how Ally knows when an athlete needs a push versus support, what changes once someone stops chasing perfection, and the moment early in Sarah's first prep where she nearly walked away from competing for good. Plus the parts of the industry that genuinely frustrate them, the perimenopause content they wish would disappear, why "sharing the messy middle" matters more than highlight reels, and the best non-fitness advice they've ever received, from an ex-CIA agent and a Tibetan Buddhist monk. Honest, unfiltered, and a little bit chaotic. This is what happens when you let an algorithm ask the questions. 🔗 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. 🎙️

This week Ally and Sarah are joined by Elin Granstrand, Female Empowerment Coach and specialist in helping bodybuilders and fitness athletes reduce food noise and stop binge eating. And this one goes deep. Elin spent eight years navigating her own eating disorder, beginning at 14, and spent years maintaining a fit, high-performing persona while secretly struggling. Her recovery didn't come from changing what she ate. It came from finally addressing what was underneath it. In this episode the three of them unpack why binge eating is rarely just about food, how the bodybuilding environment can act as a catalyst for disordered patterns that were already there, and why restriction so often provides a false sense of control that eventually backfires. They get into the nervous system side of recovery, what different stress states look like and why the tools that help one person regulate can be completely wrong for another, and why a binge rarely starts at the moment you think it does. They also cover the all-or-nothing mindset and where it actually comes from, the warning signs coaches and athletes should know, what it looks like when someone gains 10 to 15 kilos in weeks post-show and how to actually help them, and why Ally will not discuss future competition timelines with any client who hasn't first demonstrated long-term stability. Plus: why staying in your lane as a coach is one of the most important things you can do for your athletes, and what Elin would tell her younger self. If you have ever felt like food has more power over you than you want it to, or if you coach athletes and have ever wondered where your scope ends and a referral needs to begin, this episode is for you. Elin and Ally are also planning a community workshop covering the disordered eating and binge-restrict cycle. Stay tuned for details. 📲 Find Elin on Instagram and reach out directly if you want support or if you are a coach wanting to collaborate. https://www.instagram.com/elingranstrand/ 🔗 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. 🎙️

This week Ally and Sarah are joined by Elin Granstrand, Female Empowerment Coach and specialist in helping bodybuilders and fitness athletes reduce food noise and stop binge eating. And this one goes deep. Elin spent eight years navigating her own eating disorder, beginning at 14, and spent years maintaining a fit, high-performing persona while secretly struggling. Her recovery didn't come from changing what she ate. It came from finally addressing what was underneath it. In this episode the three of them unpack why binge eating is rarely just about food, how the bodybuilding environment can act as a catalyst for disordered patterns that were already there, and why restriction so often provides a false sense of control that eventually backfires. They get into the nervous system side of recovery, what different stress states look like and why the tools that help one person regulate can be completely wrong for another, and why a binge rarely starts at the moment you think it does. They also cover the all-or-nothing mindset and where it actually comes from, the warning signs coaches and athletes should know, what it looks like when someone gains 10 to 15 kilos in weeks post-show and how to actually help them, and why Ally will not discuss future competition timelines with any client who hasn't first demonstrated long-term stability. Plus: why staying in your lane as a coach is one of the most important things you can do for your athletes, and what Elin would tell her younger self. If you have ever felt like food has more power over you than you want it to, or if you coach athletes and have ever wondered where your scope ends and a referral needs to begin, this episode is for you. Elin and Ally are also planning a community workshop covering the disordered eating and binge-restrict cycle. Stay tuned for details. 📲 Find Elin on Instagram and reach out directly if you want support or if you are a coach wanting to collaborate. https://www.instagram.com/elingranstrand/ 🔗 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. 🎙️

Sarah is back in Brisbane with a pro title and a crown, and this episode is the full debrief: what the travel plan actually delivered, how peak week unfolded, and the recovery process that's already underway. Ally and Sarah unpack how a 27+ hour journey, meal-by-meal planning, and built-in contingencies meant zero stress even when train strikes hit Europe mid-trip. They walk through what peak week looked like when nothing needed fixing, just small adjustments based on daily check-ins, posing reviews, and tracking how Sarah's physique responded to fuel, hydration, and reduced output. They also get into the part most people never see: the conversation that happens before stage about what comes next, why the off season is the most important phase for long-term success, and how Sarah came back from Italy at almost exactly the expected rate of gain while still eating gelato and pasta every day. This one covers the psychology of stepping off stage, why "don't be married to your abs" might be the most important advice for any competitor, and what it actually takes to build a physique that can chase the next title rather than just hold onto the last one. Honest, detailed, and a genuine celebration. If you've ever wondered what happens after the confetti, this is the episode for you.   🔗 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. 🎙️

Ally sits down with her athlete Sarah for a live check-in / podcast episode as Sarah prepares to board a plane to compete at FMG Italy. We're talking a 27+ hour door-to-door journey, a 9-hour first leg, a 5.5-hour layover in Hong Kong, a 13-hour overnight flight to Milan, and then a train to the venue. No pressure. In Part 1 of this two-part series, Ally walks through the actual travel plan - every meal, every electrolyte window, the hydration strategy, what's getting frozen, what's getting carried on, and exactly why you should never strip sodium before a long haul flight (spoiler: it backfires). They also get into the questions Ally gets asked every single competition season - does conditioning tank on a travel day? Do macros change? Should you train? What actually causes that puffy, watery post-flight look? And why poor sleep in peak week can be more damaging to your stage finish than any meal timing mistake. Funny, practical, and surprisingly technical - this episode is for any competitor who's ever stepped off a long haul flight feeling like a hot air balloon and wondered what went wrong. Part 2 drops when they're back. The debrief. The truth. Whatever chaos unfolds. Save this one. Send it to someone who's got a show coming up.   🔗 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.

In this episode of The Results Method Podcast, Sarah Priestley sits down with Freshian Rucker — athlete, coach, and high performer — to unpack what it really takes to succeed across multiple arenas. From stepping on stage at FMG Worlds to competing in HYROX and coaching business owners, Fresh shares the mindset shifts, internal battles, and honest truths that most people never talk about. This isn’t just about training or nutrition. It’s about discipline, identity, burnout, and learning how to navigate the moments where pushing harder isn’t always the answer. We cover: The difference between pushing through vs pulling back Why discipline starts with your “why” The loneliness of competing at a high level How to balance being an athlete and an entrepreneur The internal dialogue that separates high performers What burnout actually looks like (and how to fix it) Why he admits he didn’t “want it enough” on the world stage How to build a body that performs, not just looks good Fresh also shares his journey from basketball and track to bodybuilding and HYROX — and how everything ultimately came full circle. If you’re chasing a goal in fitness, business, or both… this conversation will challenge how you think about effort, energy, and what it actually takes to win. 🔗 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 Freshian https://www.instagram.com/freshianrucker/ 📲 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. 🎙️

Ally and Sarah sit down for a Q&A covering some of the questions they get asked most often by clients, athletes and followers. They unpack practical topics like how to improve sleep, how to manage hunger during prep, how to stop comparing yourself to other athletes, and what discipline actually looks like in real life. They also get into social media confidence, how to talk about food around kids, whether you really need carbs, and what the best training split for muscle growth actually is. Ally also shares her honest thoughts on whether she’ll ever compete again, how she managed her pregnancy injury, and why structure, consistency and the right environment matter more than extremes. This episode is a good one if you want practical answers, straight-talking advice, and a better understanding of how to apply these principles in the real world, whether you’re deep in prep or just trying to get your basics right. 🔗 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. 🎙️

If you feel like you’re doing everything right… but your body isn’t responding, this episode is for you. We’re breaking down one of the most common frustrations we see in women who train seriously feeling stuck, not seeing progress, and assuming something is “wrong” with their body. In reality, most women aren’t broken. What’s usually off is the strategy. In this episode, we unpack what’s actually happening physiologically when progress stalls and why pushing harder is often the worst thing you can do. We cover: • Why fat loss plateaus happen (and what they actually mean) • The concept of energy availability and why it matters more than calories alone • How chronic dieting impacts metabolism, hormones, digestion and recovery • The role of stress and sleep in masking real progress • Why more cardio and less food is rarely the answer • How to structure your training and nutrition for sustainable results We also share real examples from experience, including what it looks like when someone is unknowingly under-fuelling, overtraining, and stuck in a cycle that keeps them from progressing. This episode is about shifting your perspective from “what’s wrong with me?” to “what needs to change in my approach?” Because your body isn’t working against you. It’s adapting to the environment you’ve created. And once you understand that, everything changes. 🔗 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. 🎙️