Queen Divas Podcast - Queens of Fitness

In 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!

Dive 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.

In 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.

In 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.

In 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.

In 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.

In 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.

In 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.

In today's episode, the "Why" Behind the Importance of Strong Pelvic Health, we delve deep into the importance of pelvic health in overall well-being, breaking down the anatomy of the pelvic region, discussing common pelvic floor disorders, and sharing practical methods for maintaining strong pelvic health. Wrapping up with answers to listeners' questions, we highlight the crucial role of this under-discussed topic in women's fitness journey. 

In this exciting episode, join our hosts as they delve into the revolution of wearable technology in the fitness world, and how it's empowering women to reach their fitness goals. Discover the latest cutting-edge devices that have transformed how we track and optimize our health. We'll weigh the pros and cons of different wearables, and reveal our personal favorites. Whether you're a tech enthusiast or a fitness buff, you'll gain invaluable insights on how to harness the power of wearable tech to elevate your fitness journey. Don't miss this blend of innovation and wellness!

On this episode, your hosts are joined by creative genius and WBFF official designer Renata Massaccesi.  Renata talks about things that inspire her imaginative mind to create some amazing looks on and off the WBFF stage! Renata talks about some of the emerging trends in the fashion industry and gives some advice from all the decades of experience throughout her journey.

Stress can be such a huge factor in stopping us all from achieving our results... and the worst part is that we may not even realize the severity of the stress that we are under!  Stress comes in many different forms, and some types of stress are even good - but if it is not managed and gets out of control, it can be one of the most debilitating and damaging external factors to our fitness journey and overall health.  Our hosts will share with you our various strategies to identify, combat, and prevent stress!

It's already MAY!  On this episode, your hosts bring you up to speed on the show season so far as well as some of the things they have been doing in their own personal lives.  Further study and personal development is something that is very important for people at every stage of their journey, as well as goal setting and further learning/progress to stay relevant! Listen in on this awesome catch-up podcast episode.

Photoshoots should happen all year round!  When you're building a body, trying to lose weight, or whatever your goal may be, it is important to embrace every stage of the journey and be your own biggest support! Remember that although you may not yet be where your ultimate goal is, you are on an important step of the journey and you should be celebrated each step of the way. Your hosts share their best tips, styling advice, and conquering a healthy body image.  

We can't stress enough the importance of your environment and habits on your progress and your results! Your hosts take you through consciously being aware of the environment that you surround yourselves in, which could be directly impacting the level of progress you're experiencing in life, weight loss, career, relationship, and every aspect of your life! Learn new skills and carefully, proactively, and purposely create an environment that produces your best.

So many times people think they want to be a certain body weight, but the weight doesn't line up with the actual body shape they aspire to have! When building the body you want, focusing on strength and building muscle, rather than simply shrinking size is key.  Your hosts take an in-depth look at how you might need to rethink the body you're striving to achieve!

So many of the recovery methods out there don't actually help you recover, and some are even bad for your overall health!  Which ones are valuable and which are you wasting your time with? On this episode, our hosts share with your their top methods for recovery that have proven results for effectiveness, will improve your training, and improve your overall health!    

On this episode, we talk all things gut health, and bowel care and discuss colonic hydrotherapy!  Your hosts are joined by Kyah Seary, owner and lead therapist, Kyah Seary, is one of Brisbane's most experienced colon hydrotherapists, starting her personal journey with colonics back in 2006 at the age of 16 in Seattle, Washington.   After colonics transformed her life by eliminating the built-up waste and toxicity her own body couldn't, Kyah realised her passion in natural health and healing, becoming a trained Colon Hydrotherapist in 2013.   Since then she has since given over 8,000 colonics and achieved the Advanced Gold Certificate in Holistic Colon Hydrotherapy Award making her one of Australia's most qualified holistic therapists.

On this episode your hosts recap how Alicia thought the WBFF Atlantic City Pro stage went, after her long awaited return to the stage post having baby George just 6 months earlier!   We discuss the mindset she has after the show, dealing with post comp blues and how she felt about her placing. What is in store for 2023 and what are your Queens planning for the rest of 2023?

This preparation to the stage has looked completely different to past preps for Alicia after giving birth in late June.  The healing time for the caesarean section took longer than anticipated and she has been left with around 12 weeks to regain muscle lost while in the IVF process, as well as being pregnant, and dropping enough body fat to bring an amazing package to the WBFF Pro Stage with the goal of reclaiming her crown! Listen in to hear about the various challenges she has encountered on the journey so far, the massive amount of output/steps required to create enough of a caloric deficit to hit her goals, and how she has managed to stay on track!

On this episode your hosts dive into a topic that is so important to us all -  self esteem and confidence! How we see ourselves and our perception of self has such an impact on our actions and our direction. Whether we like it or not it has a profound impact on our ability to succeed so we share our tips on how to build it over time and how to change that lttle voice in your head. We try to teach all our clients to be their own biggest fans, that's how you truly win!

On this episode we discuss one of the most thrown around terms in the fitness industry, "step count". We give our definition of the term as well as why it is such an amazing tool in monitoring your output throughout the day to make sure you meet your caloric burn goals. We discuss our favourite tips to master your step count and other various activies you can do to help boost it up with minimal extra effort!

Social media can become a problem!  It is also a hugely important way to increase your online presence, put your face out there in the public for business marketing and sponsorship acquisition... so it is important that it is done right! Without us noticing it can become overwhelming, consuming, addictive and then toxic!  Taking a break and managing your social media use can be a great way to avoid it becoming a problem.

Online and in-store shopping tips to make the most of your shopping! Your hosts discuss some of their greatest strategies in mixing and matching basics with luxury brands to create awesome looks.  We share our favourite spots to shop, to find amazing value and quality as well as effective shopping hacks to make the most of your spending sprees!

After successfully giving birth to a beautiful boy, Alicia is straight back into competition prep for the WBFF Atlantic City Pro stage in just 3 months time.  Alicia is preparing to return to the pro fitness stage after going through a 5 month preparation process immediately after have a cesarean section procedure. We talk about training safely after birth, managing output with a newborn and the many challenges ahead as she returns to competitive fitness modelling.

Alicia and Steph give their rundown of what was an amazing show at Paris Casino Resort in Vegas for the WBFF 2022 Worlds! Alicia was seated next to Allison Dillett judging both the amateur & pro shows getting a great up close perspective on what has been one of the best shows post COVID.  The music was banging, the physiques were impressive, the glitz and glam was everything the WBFF is known to be.  Our co-host Stephanie stepped back on stage to defend her World Title and she secured the Open fitness crown for the 5th year running.  Goat status.

On this episode your hosts teach you how to build your confidence! There are no shortcuts around doing things that make you feel uncomfortable, but there are loads of strategies that can help you step up to the plate and out of your comfort zone to grow. Life is full of challenges and confidence is one of the key ingredients to overcoming hurdles along the way.  Listen in to our best tips! Confidence is built through experience, learning, failures - and through just doing the thing you're scared of.  

On this episode your hosts go through the new types of travel requirements and challenges you will face heading overseas!  Stephanie recently travelled to the Bahamas (from the US) for the WBFF Pro show and we discuss how things at the airports, customs, and on the journey are different to what we might all be used to.

On this episode your hosts speak about their experiences (and their clients experiences) with social media pressure.  Constantly seeing other people's bodies, their meal plans, what they wear, how they live, do these pressures directly result to pressure in your own life? We discuss methods on how to notice these signs, how to deal with the social media pressures and how to stop it from occurring! It is well documented through research and studies and we explore these findings!  

On this episode we are joined by Professor Britt Frank who speaks to us about her amazing research driven book, the Science of Stuck.  We all go through negative periods where you feel like you're stuck, moving slowly, spiraling and struggling to get traction... but how do we break through these phases? We talk about feeling stuck in work, relationships, body struggles, literally everything that can be improved through a shift in mindset and internal healing to help you live your best life.  Listen in!

In this episode, your hosts talk about facing adversity on their journeys on the way to achieving goals!  Both Alicia and Stephanie have faced extreme challenges on the way to their World Titles.  Stephanie is currently prepping to defend her World Title in the WBFF and win a 5th World Championship all the while having excruciating stress fractures in her foot. Challenges are a given in life, it is important that from early on you cultivate a mindset that allows you to be ready, and thrive when they arise to throw you off your path.  Listen in to hear some tips from the champions about how you can never let adversity win!

On this episode your hosts discuss one of the most common things associated with competition prep that they see in their coaching teams!  As shows get closer and Season A is kicking off, the irrational conversations and inaccurate self assessment of peoples own physiques is everywhere!    Cruising through social media posts and conversations people are having around their conditioning and the ability to "be ready" are coming in thick and fast.  We need to identify the signs of body dysmorphia and when the obsession goes too far, where professional help might be the suitable option rather than pushing on to the stage!

On this episode your hosts give you all the tips and tricks on how to eat healthy in a way that won't break the bank!  Often, eating to a meal plan can give you the opportunity to buy things in bulk and save money on your food bill!  Recipes, getting creative, bulk buying, multi-use preparation, and many other hacks can really help your body and your wallet get into the best possible shape.  Listen in!

On this episode we speak about the benefits of documenting your progress on your fitness journey!  Selfies can be an excellent way to track your progress and make sure that you're heading in the right direction on your journey, but there are plenty of other ways as well! Your hosts discuss the best ways to document your fitness journey and the reasons why it can help you with motivation, accountability and most importantly, achieving your goals!  

Following on from our discussions on the growth phase and putting on quality lean muscle we spoke about delayed onset muscle soreness.... Now we dive into the foods you should be consuming and WHEN specifically after workouts to create the most change!  It is so important for you to get your protein in after a workout, and we discuss the best ways to do it!

In this episode, we talk about delayed onset muscle soreness (DOMS)!  Everybody has that one memory, that one time they did the most epic leg day and then sitting down to go to the toilet the next day is nearly impossible... even walking is a challenge! We all get that nice pain the next day but what does it mean?  If you do a workout and you don't feel sore the next day... did you even work out?  Was the workout even effective?  Did the workout even help you towards your goals if you didn't feel any type of good muscle pain?  Is there any truth to the saying... no pain, no gain?  Listen in!

In this episode your hosts talk about the struggle of the gains phase!  Clothes don't fit, you eat more food than usual and you feel big.  This is NORMAL and this is OK.  It is a necessary step in the progression of your physique because nothing good (in terms of body growth) happens in a deficit!  You will not grow muscle, you will not change your shape stage to stage without a high caloric intake and some targetted lifting.  There are growing pains, there are mindset challenges, there are hurdles - here is how to overcome them and why you need to get comfortable being uncomfortable.

The show season is about to kick off for the WBFF!  Your hosts are first hand experiencing all the hype as they are starting to prepare big teams for the upcoming shows. Here are the top questions we are being asked by our competition client teams. Some of the best tips and advice for the competition are discussed, make sure you take note!

In this episode, your hosts go through the many different ways through lifestyle changes, food intake, and training, ways that you can improve your immunity naturally!  In the current pandemic and in a world where health is so important, these small lifestyle changes could provide you with the best defense against sickness.

On this episode your hosts discuss small daily habits that can be used by you, me, or anyone to drastically change their overall health and fitness! Implement these little fitness hacks to aid in your weight loss journey, improve your energy, your clarity, your strength or your enjoyment of sticking on the healthy road.  No matter who you are or what you do, some of these habits will be sure to improve your daily life!

Your hosts discuss the differences between Christmas in the USA and Christmas in Australia!  The festive season can also be a massive time where eating gets out of hand and movement.... just doesn't happen - so your hosts give their best healthy HACKS to use on Christmas day and the holidays!

On this episode your hosts share with you their top fitness health hacks!  These are great little additions that anyone can make to their current lifestyle and easily pop these into their schedules.  We aren't talking about a complete new gym regime or hours of breathing techniques, these are easy every day inclusions that can add tonnes of benefit to your life.  Our top health hacks are found inside!

In this day and age, we ALL have heard a story about how COVID affects people.  Some people have no symptoms, some people get affected so severely that they aren't able to get out of bed.  Does it matter if you're fit? Does it matter if you're healthy before you contract the virus?  Does it matter if you're vaccinated? On this episode Stephanie discusses her experience with the virus and exactly how significant the symptoms were for her.  This isn't a promotion of vaccination, anti-vaccination, simply a depiction of the effects of the virus - for someone as fit and strong as a World Fitness Champion.  Listen in here!

On this episode our hosts speak with the amazing lady Renee Jennison and walk through her battle with cancer.  With the extremely devastating diagnosis of a tumour the size of a mandarin in her brain, the choice to fight or to give up was an easy one for this outstanding lady.  Forging a strong mindset was the only way to fight through! Perspective is always key in life.  There are some challenges that are bigger or smaller than others, and it's how you approach beating them that counts.  She had a mandarin sized tumor removed from the right side of her brain that has an 80 percent mortality rate.  She has done something truly amazing in surviving this brutal health condition and her mindset throughout the adversity was the epitome of strength.  Chatting with her helps to provide us all with a great perspective check with someone who has faced real adversity in life.  This is not to say that all problems are not valid, but something we are all guilty of is making problems bigger than they are and using them as excuses to not continue pursuing our goals.  Listen in and hear about a real-life miracle!  

On this episode your hosts give you all the insight to meal prep like a pro.  Through the years of experience and thousands of client journeys, your hosts have heard ALL the challenges people face when it comes to preparing the right food on your diets.  Listen in on all the common challenges and mistakes people make when preparing their food - then hear the many tips and tricks that cut down the time, keep costs down, keep you on track, and most effectively keep you on your fitness journey!   Make sure your macros are on point, you're spending less time in the kitchen, you're enjoying your food - and most importantly, you're continuing to make progress with minimal expense on other aspects of your life!

Your host Alicia catches up on the results of her laparoscopy and discuss some commonly found health issues found in women including Endometriosis, Adenomyosis and Polycystic Ovarian Syndrome (PCOS).  They discuss the causes, the symptoms, the effects, and some of the ways that the conditions can be addressed through food, training, but also through more traditional medical approaches. Your hosts share experiences with clients past and present and how they have worked together in building suitable plans to work around these medical conditions and continue to make progress on their respective fitness journeys.

On this episode your hosts give a recap of the WBFF 2021 Worlds in Las Vegas.  Steph successfully defended her WBFF Fitness Diva World title and has now made it back-to-back 4 World Championships!  Steph talks about the journey to her victory and the various strategies she needed to implement to secure the crown! Your hosts discuss the mindset that was needed around moving shows and the tumultuous landscape given COVID.     They go over the champion mindset and what sets apart winners from losers!  

Steph's Title Defense – Bringing the best package to date to the WBFF stage regardless of COVID and other challenging factors.  The week long show of World's WBFF Vegas kicks off this week – let's all make sure we are giving Stephanie our best wishes! On this episode of the podcast, Stephanie dives into detail about the various components of her preparation to the defense of her World Title on the WBFF Fitness stage in Vegas. Stephanie discusses with Alicia the various hurdles, challenges, and road bumps that she has had to overcome in returning her body back to the world class physique that has seen her win the hattrick of championships on the World Stage. One of the most challenging parts of this preparation to the stage has been the constant moving of the goal posts, with COVID causing changes in show dates and circumstances around the show.  This has sure been a tougher prep to navigate – but rest assured your co-host, Stephanie is bringing her best package yet to the WBFF stage and is going to light this UP!

Being super lean isn't always the most ideal scenario!   We are joined by Dr Fiona Tassoni to discuss women's fertility and how it can be significantly impaired through heavy dieting, high levels of training, competitive sport and especially through competing!    Your hosts speak with Fiona about the IVF journey that Alicia has been on currently, and the many challenges that she has had to face as a likely consequence of many years of dieting and training.  It is very important for all females in the competing space to know and understand the changes that occur within the body as a direct result of the sport they are participating in.   Is walking around with abs the best environment for your body to be in when considering fertility?  How much body fat is the right amount? What foods should you be eating? All these questions, and more - answered on this week's episode!   Dr Fiona Tassoni is a Registered Doctor of Chinese Medicine Specializing in Fertility. As a Fertility Coach with a master's degree in Chinese Herbal Medicine, 20 years of medical practice and over 32,000 hours of clinical experience, Fiona is able to offer her fertility clients an 80% Success Rate! Fiona is the founder of the Pregnancy Accelerator Program and the director and founder of Solaris Health which is a leading fertility health centre for acupuncture, Traditional Chinese Medicine (TCM) and herbal medicine. Fiona primarily focuses on women's reproductive health conditions such as infertility (natural conception and IVF assisted), pregnancy, preparation for birth, labor and postnatal care. Fiona also works with an array of complex health disorders such as endometriosis, ovulatory disorders, polycystic ovarian syndrome (PCOS), pelvic inflammatory disease (PID), problems with follicular phase or at ovulation, problems in the luteal phase or at implantation, fibroids, polyps, amenorrhea, auto-immune diseases, anemia, morning sickness, pre-eclampsia, placenta previa, miscarriage, ectopic pregnancies, gestational diabetes mellitus (GDM), male infertility and declining sperm counts. Fiona has an empathic and compassionate approach to find a person's or couple's tailored health solution while working intuitively and from a totally integrative perspective. Want to know how fertility coaching can help you get pregnant, when IVF doctors fail? Click here: https://pregnancyaccelerator.com/ Instagram: https://www.instagram.com/dr.fionatassoni/  

Not only when you are on a competition prep to achieve optimal physical change, but sleep is important for mental health, cognitive function, and essential to keep the body running at a high level. On this episode, your hosts Alicia & Stephanie discuss the importance of sleep.  They will share the common pitfalls that many of us fall into around bedtime that significantly hinder the quality of our sleep and share some useful guidelines to follow to get your best sleep!  Tune in to understand why it's so important, and more importantly how to get a lot of it!

Your hosts Alicia and Steph are joined by Kayla Mulvogue who specialises in female fitness, especially around hormones and female specific physiology.  The ladies talk through the various processes that are female specific, and why these are super important considerations in putting together your food and training as a woman.  Kayla talks about the female physiological difference between male and female and how training/eating needs to be modified accordingly.