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. 🎙️

In this episode, we break down Kristina’s recent Pro Wellness win at FMG Texas and the strategy behind it.

This isn’t just a highlight reel. It’s a real check-in conversation covering what actually went into bringing a stage-ready physique together across travel, peak week, and a postpartum prep.

We discuss how the physique responded in real time, how adjustments were made across peak week, and why this prep looked very different to what most people expect.

Kristina navigated: • International travel and time zone shifts • Peak week adjustments in real time • Maintaining performance and fullness on higher food • A full prep while postpartum and breastfeeding

One of the key takeaways from this prep was how much could be achieved without aggressive dieting or excessive fatigue.

With food kept higher, recovery prioritised, and energy availability maintained, the result was a physique that came in full, conditioned and stage-ready without the typical “crash” approach.

We also break down: • How peak week was adjusted based on real-time feedback • Why digestion, sleep and stress management mattered as much as macros • The difference between looking good in the morning vs performing on stage • What we’re changing heading into the next shows

This episode gives insight into what evidence-based contest prep actually looks like when applied properly.

Because the goal isn’t just to get lean. It’s to present your best physique on stage, at the right time, under the right conditions.

🔗 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/

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. 🎙️

Welcome back to The Results Method Podcast.

In this episode, Alicia Kyrgios and Sarah Priestley take you inside a real athlete check-in, five weeks out from the FMG Gold Coast show and nine weeks out from FMG Italy.

This week threw up a curveball. Midweek, Sarah had already dropped 800 grams, nearly double their target rate of loss. Instead of celebrating, Ally flagged it as a red flag and made immediate adjustments. More food. Less output. And the result? Sarah looked fuller, sharper, and continued to lose fat.

If that sounds backwards, this episode is for you.

Ally breaks down exactly why pushing harder at this stage of prep is one of the most common and costly mistakes she sees, and what she did instead to protect Sarah's muscle, performance, and stage-ready physique.

In this episode we discuss:

• Why losing weight too fast in prep is actually a red flag
• How to identify when your body has shifted from resisting fat loss to adapting to it
• Why more food and less cardio can produce better conditioning
• The real markers Ally assesses beyond scale weight (and why most coaches stop too early)
• How strategic carbohydrate placement improved Sarah's training performance
• Why low resting heart rate at this stage signals adaptation, not fitness
• What efficient fat loss actually looks like versus excessive fat loss
• How the coach-athlete relationship and open communication changes outcomes

This is what a real, collaborative, data-driven prep looks like from the inside. No guessing, no pushing through, no shrink-at-all-costs mentality.

👥 About the Hosts

Alicia Kyrgios is an Accredited Sports Nutritionist and Contest Preparation Coach with over two decades of experience helping both lifestyle clients and competitive athletes achieve sustainable results. She is also the Director of the FMG Italy and Dubai shows, an international MC for FMG events, and sits on the board of the Sports Nutrition Association.

Sarah Priestley is an FMG Pro athlete and social media manager and strategist coach who helps business owners and competitors build strong personal brands online.

Together, they bring elite performance insight and real world practicality to every conversation.

🔗 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. 🎙️

Welcome to the very first episode of The Results Method Podcast.

In this episode, Alicia Kyrgios and Sarah Priestley break down one of the biggest reasons people struggle to get results. Trying to follow “perfect routines” that don’t match their current season of life.

From social media morning routines to rigid schedules that only work in ideal circumstances, we discuss why so many people feel like they’re failing and what actually works instead.

Ally and Sarah share two very different seasons of life right now, with Ally navigating postpartum recovery and newborn life, and Sarah deep in competition prep. On paper their routines look completely different, but the principles they use to create results are exactly the same.

In this episode we discuss:

* Why “perfect routines” fail in real life * The difference between rigid routines and flexible structure * How to build structure that supports your life instead of competing with it * What non negotiables actually matter for results * How competitors structure their day during prep * What structure looks like during postpartum recovery * The biggest mistake people make when copying routines from social media

We also introduce The Results Method 4 Step Framework for building structure that actually works in your current season of life.

Whether you're trying to lose body fat, improve your health, or step on stage as a competitor, the principles in this episode apply.

👥 About the Hosts

Alicia Kyrgios is an Accredited Sports Nutritionist and Contest Preparation Coach with over two decades of experience helping both lifestyle clients and competitive athletes achieve sustainable results. She is also the Director of the FMG Italy and Dubai shows, an international MC for FMG events, and sits on the board of the Sports Nutrition Association.

Sarah Priestley is an FMG Pro athlete and social media manager / strategist coach who helps business owners and competitors build strong personal brands online.

Together, they bring both elite performance insight and real world practicality to every conversation.

🔗 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 you enjoyed this episode, make sure you follow the podcast and share it with someone who’s stuck in the all or nothing cycle.

Structure changes with seasons.

Results come from alignment, not comparison.

This is The Results Method and this is just the beginning. 🎙️

Your hosts Alicia & Stephanie discuss starting or returning to fitness at any age, emphasizing that dedication, consistency, and health prioritization enable one to maintain a competitive physique later in life. They share examples like Michelle and Joan, proving that age is no barrier to achieving fitness goals.

The hosts dive into the distinctions between fitness categories, highlighting the new Bikini Athletic category, which fills a gap for athletes between traditional Bikini and Fitness. They stress that each category demands specific conditioning and symmetry, advising athletes to choose based on their natural physique.

The episode also covers the transparency in competition judging, focusing on muscle balance and presentation. Alicia shares her journey with injuries, underlining the importance of finding root causes and not just masking pain. They discuss how genetics and a solid training foundation contribute to long-term results.

Reflecting on recent shows like the FMG Texas, UK, and California events, they express excitement for future competitions, including a potential amateur Dubai show. The hosts praise the supportive, positive community at these events, encouraging athletes to embrace personal growth over external validation.

Key Takeaways:

• Starting Later in Life: Age is not a barrier to fitness; it's about prioritizing health and consistency.
• Category Nuances: Each fitness category has specific requirements; athletes should align with their natural physique.
• Managing Setbacks: Addressing the root of injuries is crucial for long-term success.
• Positive Community: Recent fitness shows foster a supportive atmosphere, promoting personal growth.

Closing Thoughts: Alicia and Stephanie remind listeners that the competition stage will always be there. Success is about personal growth and self-improvement, not rushing or chasing perfection.