Inside Self-Coaching Protocols and Decision Making

Hello! On this episode, I’m getting into something I think about constantly as a physique coach: being in the weird liminal space between the fitness industry telling you that body fat is a moral failure and the body acceptance movement telling you wanting to change means something is wrong with you. I disagree with both, and I’m curious if you’re stuck in the middle too.Here’s what we’re getting into: ∙ Why waiting for the body to change before you show up as who you want to be is literally working backwards ∙ The be → do → have model and why most of us are running it in reverse ∙ How the body stores everything you’ve stuffed down, and why you can’t bring that energy into a transformation and expect it not to show up in the final product ∙ Why fitness is actually a low stakes environment to practice being a different personThere is nothing wrong with you. Not your body, not your shape, not the fact that you want something different. And also…that impulse to see yourself expressed differently? That can be the start of something really beautiful. Both things are true at the same time, and that’s exactly what this episode is about.I’d love to hear from you on this one! DM me, debate me, tell me you feel seen. I’m up for all of it, and you can find me on Instagram at @alexarukstela

Your BFF is BACK. Join me for a bestie conversation about the past 6 months. The crash out for the books.The heartbreak of realizing you’ve been living completely out of alignment.The messy and painful part of burning everything to the ground to start fresh.We get up close and personal, and I take you behind the scenes to how I ended the year of the snake to set me up for a firey new year fueled by a deeper mission.It’s been a lot, grab a tasty drink and listen to this like you would a memo from one of your girlfriends.

Hello! This episode describes my protocols going into my off season with descriptions of my training, nutrition, supplementation, and general considerations as I coach myself into my next off season. Examples: movement selection, high frequency training, power building, nutrition and meals, gut health protocols, HRT dosing and issues, PTSD considerations. To see the protocols I’m talking about, click this link: https://www.instagram.com/p/DKxMgN6Jgn9/?igsh=eGRrcG9zYzA4MWs1If you have any questions about self coaching or 1:1 coaching, DM me on Instagram @alexarukstela Can’t wait to hear what you guys think!

I say cookies 10000x in this episode. This is an unscripted, completely off the cuff, and very personal description of the post show experience and how this looks for me right now. I hope you get something from this whirlwind of an episode Instagram: @alexarukstela

On today's episode, you will hear a very strangely put together, slightly diary-esque podcast about the challenges I have faced in the past couple of months since I've last recorded a solo episode. It feels slightly like a monologue of a play, but maybe you guys will get something out of it. Maybe not, but do with this what you will. For coaching: https://pnz5v02cu0z.typeform.com/to/zELSfQHk For posing or RCM waitlist, email me at [email protected]

Here I get a lil personal and talk about my introduction to yoga and all the ripples it's had in my life since then. I talk about how yoga can be such a beautiful compliment to any weightlifting practice as well as a sneaky training technique that helps you in and out of the gym. For coaching, please click this link to go to my personal questionnaire: https://pnz5v02cu0z.typeform.com/to/zELSfQHk Follow me on Instagram @alexarukstela and reach out if you would like one of my prerecorded yoga audios!

If you find yourself frustrated by lack of progress or counting down the days to the end of your diet, or just overall unmotivated--listen in to this podcast. We talk about: --Training for results instead of training for process --Why you have the goals you do --How to move from outcome-oriented to process-oriented. For coaching inquiries, click this link to go to the questionnaire: https://pnz5v02cu0z.typeform.com/to/zELSfQHk Follow me on Instagram @alexarukstela Please leave a 5 star rating and share with your bestie!

I share SEVEN tips in 5 minutes on how to improve your sleep TONIGHT! Yes, you can apply these right here right now and sleep 10x better. Enjoy and sweet dreams!

If you wanna hear me get heated and go on 100 rants in 20 minutes THIS IS THE PODCAST FOR YOU! People pleasing is rampant in our culture and the fitness space is no different. Here we break down what people pleasing is, why you do it, how it shows up in your fitness, and why it's holding you (and your coach) back from the best experience possible. For coaching, please click this link: https://pnz5v02cu0z.typeform.com/to/zELSfQHk

We have all had cravings (if you say you haven't then I want to have a word with you). Here's how to know what to do with them when they sneak up on you! Nutrient deficiency website: Cronometer: Eat smarter. Live better.