Courtney Ustrzycki

Strength + Self

Health EN ↓ 137 episodes

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.

Author

Courtney Ustrzycki

Episodes

037: Bikini Competition Recap (Part 2) 02.11.2019 10:23

An audio caption from my vlog series with my experiences through my first bikini competition: 10 weeks following structured programs, posing practice, and my coaches. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meal...

036: Bikini Competition Recap (Part 1) 24.10.2019 10:47

An audio caption from my vlog series with my experiences through my first bikini competition: why did I compete, and how did I choose a show? Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ ap...

035: Mini: Goal Bucket 15.10.2019 1:22

Do you carry your bucket with respect and care? Or is it cracked and leaking? How you care for your bucket (your goals) will determine how successful you are. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using...

034: Powerlifting & Body Image 22.09.2019 9:28

Powerlifting is breaking popular ideals of female morphology and helping women to have a more positive body image by focusing on what the body can do, instead of only what it looks like. This is my opinion and my experience with this topic. Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America....

033: Rest Days 05.09.2019 4:55

Understand the importance of rest days. Why they are important and when they need to be incorporated into your week, in order to maximize your strength training and ultimately achieve success with your physique and performance goals. Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE sh...

032: Cheat Meals 17.08.2019 6:47

Cheat meals can often elicit an unhealthy relationship with food. Instead, my approach helps to break the mindset of ‘cheating’ on your goals, and offers a much healthier alternative. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I tra...

031: Mini: One Little Thing 01.08.2019 1:53

No matter what situation you’re in right now, we all have this one little thing inside of us to keep us going. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app: CourtneyU (follow me!)

030: Flexible Dieting isn’t all Donuts and Tacos 19.07.2019 4:53

Just because some foods ‘can’ fit your macros, doesn’t mean that it fits your goals. Digging into the lifestyle protocol of flexible dieting and how foods can make or break your success. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I...

029: Confidence from Fear 04.07.2019 7:26

The fear of failure or not being good enough stems from a lack of self confidence. Understanding why that happens and how we can address that can boost our confidence and overcome this fear. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Lif...

028: 8 Life Tips from 8 Powerlifting Competitions 29.12.2018 6:45

My sport of powerlifting as taught me these 8 incredibly powerful tips that we can apply to improve our day-to-day living. This isn't just for athletes! Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Canadian discount: COURTNEYFORLIFE USA discount: COURTNEYFORLIF...

027: Seasonal Blues 18.12.2018 11:23

Seasonal Affective Disorder (SAD) and winter blues affects many of us. There are many ways to lessen the common symptoms, including supplementation options. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using th...

026: Metabolism and Cutting Calories 11.12.2018 12:05

What your metabolism is composed of, how you can improve it to burn more calories, and personal insight about cutting calories for fat loss. Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Use code COURTNEYFORLIFE to save on your order! Visit my website and other...

025: A Decade of Discipline 12.10.2018 12:58

All good things take time. You want to achieve success, you need to put in a lot of work. My journey with consistency, discipline and structured programming. Podcast sponsor: WodBom Visit www.wodbom.com and get monthly athlete products shipped to your door. Get FREE SHIPPING with code: COURTNEYFORLIFE. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @cour...

024: The Other "F Word" 23.08.2018 6:59

Fit shaming is real and it’s not ok. From personal experience, I share some insight on the topic and how you can overcome this stigma and continue building your best life. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my...

023: Reverse Dieting 14.08.2018 11:17

Reverse dieting is a tool applied through a flexible dieting protocol of increasing calories to build metabolism. Timelines, macro ratios and body composition are all important factors that we need to consider. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTu...

022: 7 Tips to Help with Body Image 02.08.2018 6:46

Too often we can get caught comparing our journey to someone else’s, and we lose sight of how incredible we are really are. These are my 7 mental health hacks to help with body image, and to hopefully help you appreciate yourself. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: cour...

021: Tracking Macros does not Equal Weight Loss 14.07.2018 5:27

The process of tracking macros does not help you lose weight; it's about understanding how your body needs these nutrients in order to change body composition for a healthy lifestyle. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I tra...

020: Staying on Track without Tracking 14.06.2018 7:39

How do you stay on track with your macros and goals, when you're not actually tracking your intake? A few tools that I implement to help guide. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+...

019: Female Hormones & Strength Training 10.04.2018 6:57

One for the ladies; how our hormone cycle can affect our strength training. Learn how the different phases do more than just make us feel bloated or hangry. Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Visit my website and other social media pages: Website: www...

018: Mind-Muscle Connection 17.03.2018 7:53

Learn how you can better connect with your body in order to optimize your training sessions and make better progress towards your goals. Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Visit my website and other social media pages: Website: www.courtneyforlife.com...

017 Mini: Your Authentic Self is Your Light 15.02.2018 1:44

Moving through the shadow can be hard, but it’s so worth it in the end. A reading from Light is the New Black, by Rebecca Campbell. https://rebeccacampbell.me/lightisthenewblack/ Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track al...

016 Mini: Cardio or Weights? 01.02.2018 0:55

Ring ring, muscles calling! Do you pick up the phone? Consider your options of building muscle with weights, versus the affects of cardio. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+ app:...

015: Creating & Growing My Business 18.01.2018 9:27

Literally started from the bottom and now I'm here! Sharing my journey of growth and success, and the tools I implemented in order to achieve what I have today. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals usin...

014: Food Labels, Macros & Calories 10.01.2018 6:28

What do you do when food labels, macros and calories don't add up? Why are there differences? Should you track macros or calories? Podcast sponsor: CANADIAN PROTEIN Visit www.canadianprotein.com and order the most superior protein powders, supplements and premium apparel in North America. FREE shipping available. Visit my website and other social media pages: Website: www.courtneyforlife.com Insta...

013 Mini: Next Level 31.12.2017 0:57

Stop settling for less than what you really deserve. Anything you want is yours for the taking; believe that. Take your life to the next level. Visit my website and other social media pages: Website: www.courtneyforlife.com Instagram: @courtneyforlife_ Twitter: @courtney_u Facebook: Courtney For Life Email: courtney.u@live.ca YouTube: Courtney For Life I track all of my meals using the My Macros+...