Strength + Self
Where physical discipline meets emotional intelligence. Hosted by IFBB Bikini Pro and transformation coach Courtney Ustrzycki, this podcast gives you real strategies for training, mindset, confidence, boundaries, and becoming the human behind the goals. No fluff, no filters, just growth, grit, and the tools to elevate every phase of your life. Welcome to Strength + Self.
Episodes
This episode is for anyone who’s ever swung between extremes in training, doubted their own knowledge, or felt stuck in their physique progress. The real story of how I went from doing everything myself… to giving up all control… to finally landing in the middle... I call it my Goldilocks in training.
After 15+ years of coaching, competing, programming, burning out, and rebuilding, (I think?!) I finally hit a breakthrough. Not from ...
For the ones who feel “I should have my life together” but also know they’re just getting started. Whether you’re in your 20s or reflecting back, I know at least a few of these will resonate for you.
I'm personally hitting self-trust, confidence, money, boundaries, dating yourself, friendships, failure, rejection, and becoming the kind of woman who shows up for herself.
These are the lessons that would’ve saved me money, heartbre...
Change doesn’t happen by thinking about it. It happens when you finally decide to move. Because nothing changes if nothing changes.
Sharing some current feels (and shifts) while I navigate through the messy middle between who I’ve been and who I’m becoming… that space where things feel uncertain, uncomfortable, and raw, but all so necessary. Shift in coaching, health protocols, and some new projects I’m taking on.
Always raw,...
A vulnerable message shared from my amiga, inspired all of this. The pressure to perform (compete) and a common struggle many competitors feel/experience. It needed to be said. All with love in a safe space.
Website: coachcourtneypro.com
“Squirrel spirit” theme of this epi (more to come like this?)
- feeling familiar resistance > seeking new opportunities for growth and expansion
- update since last epi/competition > mindset 180°, new boundaries, giving up protocol control
- I’m the official/first/only ambassador for Evolve Gym in Mexico > what this means for me
- “useless souvenirs” from Korea
- shameless plug for coaching with me > let’s work together > lifes...
First competition of 2025 (hopefully not my last) and it was like a mini Olympia... this prep broke me, pushed me through my hardest challenges yet, reminded me why I 'get to' (not 'have to') do this. The good, the bad and the ugly, all spilled in this episode.
My 2025 Pro season is sponsored by: Canadian Protein
Join me on IG: instagram.com/courtney_ifbbpro
Join my PREP INSIDER broadcast channel: https://www.i...
The connection between the mind and the gut, and how this relationship impacts our mindset within bodybuilding.
A well-functioning gut supports the production of mood stabilizers, dopamine (think: reward-driven behaviours we experience in prep), and a more calm, focused mind.
I explain what a healthy gut entails (a checklist for you!),
supplements to support good gut health,
immediately actionable takeaways.
Me and IFBB Pro Humberto Kauffmann (owner of Overcome & Become competition prep coaching, and my prep coach!) discuss all thing bodybuilding and the Canadian Physique Alliance (CPA) tier system for all bodybuilding divisions, both the open and natural streams, and how shows are usually run.
Coaching inquiries: www.courtneyforlife.com
Join me on IG: instagram.com/courtney_ifbbpro
Humberto on IG: www.instagram.com/th...
Navigating my own post show phase over the last 6 weeks, including:
- Finding my calorie sweet spot in a surplus
- Measuring proper data points with skin-fold calipers and measurements
- Expected weekly rate of weight gain and off-season weight projection
- Different training split & working timing
- New IV therapy & sky-high blood test results
- Rate of food reintroduction & fiber increases
- When I’m getting back i...
Competing in bodybuilding brings its own set of challenges, and trying to find harmony with a relationship can sometimes feel tricky—especially when your partner doesn't share the same fitness lifestyle or goals. But it’s possible to maintain a strong connection without compromising your goals.
10 personal insights/experiences and helpful suggestions to manage and maintain harmony in your relationship with your prep goals.
Mention...
Off-season can be mentally and physically challenging, but it’s where the real progress is made. It’s where we grow the most, mentally and physically. It’s where we develop our inner and outer strength. We build mental resilience. We realign our purpose and fine-tune our focus. It’s where our WHY shines, it’s what tells us if you really want to continue doing this, and our reason for showing up day after day, regardless of having n...
In this episode, I share:
- 3x judge’s feedback from Mexico Grand Battle
- areas I want/need to focus on and improve (beyond my physique but in my daily life as well)
- my improvement season goals (personal and professional)
- anticipated challenges (hint: my health)
- how long of a growth season I think is required
- my biggest lesson from this prep season
Coaching inquiries (lifestyle, competition prep, posing): www.co...
In this epi, I share real-time feels and fears, in peak week of my 2nd (and final) competition of my 2024 season.
- pushing improvements since my last show (Vancouver Pro in July)
- being uncertain if I’ve made enough improvements as expected
- facing my fears as opposed to backing out
- how I’m staying focused on myself when I’m about to step on stage amongst big competition (Olympians!)
- my 5 goals I've set for this competi...
We usually know going into prep that it's going to be hard, but what that looks and feels like really hits differently when we get into it.
Listen to this epi as I ask coaches, and first-time and experienced competitors what does 'prep is hard' look and feel like for them, based on their experiences. This shows that even after a few preps, there are still challenges and limiting beliefs that we need to break through.
Best tips and navigation tools to consider applying for your workouts when you’re traveling (hotel, resort, vacation, etc)
Mentioned episode: 84: Understanding Effective Reps
Physique transformation: www.courtneyforlife.com/coaching
Fitness app: www.courtneyforlife.com/cflapp
IG: www.instagram.com/courtneyforlife_
IG team page: www.instagram.com/cflcoaching
Email: courtney.u@live.ca
YouTube: www.youtube.com/...
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