Strength + Self

Courtney Ustrzycki
  • 4.9 (18)
  • HEALTH & FITNESS
  • UPDATED BIWEEKLY

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.

  1. 11/26/2025

    137: Finding my Goldilocks in training

    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 adding more, but from understanding why my body responds the way it does. With new guidance, clearer direction, and a fresh perspective, I’m blending what I know with what I’m learning, and so far it’s working. It's slow, it's snail process, but it's process. And the snail is going in the direction we need it to. It’s been about trusting the process, fixing weak points, and finding the approach that feels 'just right,' with less extremes and more alignment. instagram.com/courtney_ifbbpro coachcourtneypro.com

    15 min

  2. 11/23/2025

    136: 30 lessons & advice I wish I listened to in my 20s

    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, heartbreak, and years of stress. The advice I ignored, but that shaped everything about who I am now... #noregrets instagram.com/courtney_ifbbpro coachcourtneypro.com

    13 min

  3. 11/11/2025

    135: Choosing change, even when you don't know where it leads

    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, uncertain, and honest. Sharing this ‘therapy session’ because growth isn’t always glamorous, but it’s always worth it. Come FAFO with me :) Basically, it's all just a personal self-led therapy session! instagram.com/courtney_ifbbpro coachcourtneypro.com

    16 min

  4. 10/11/2025

    134: Olympia wkd & competition pressure

    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 IG: ⁠instagram.com/courtney_ifbbpro⁠

    11 min

  5. 09/28/2025

    133: squirrels: calm after the storm, the face of Evolve, gifts from Korea

    “Squirrel spirit” theme of this epi (more to come like this?) feeling familiar resistance > seeking new opportunities for growth and expansionupdate since last epi/competition > mindset 180°, new boundaries, giving up protocol controlI’m the official/first/only ambassador for Evolve Gym in Mexico > what this means for me“useless souvenirs” from Koreashameless plug for coaching with me > let’s work together > lifestyle or competition prep! Website: coachcourtneypro.com IG: instagram.com/courtney_ifbbpro

    19 min

  6. 09/14/2025

    132: hardest prep yet

    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.instagram.com/channel/AbaZCIRlsedm3fZe/?igsh=MWVqMDBnZGt4Yzd1Yg==

    29 min

  7. 12/11/2024

    131: The Mind-Gut Axis and Bodybuilding Mindset

    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. Order gut health supplements from Canadian Protein: canadianprotein.com/courtneyforlife_ and please use my code at checkout: courtneyforlife_ Coaching inquiries (lifestyle, competition prep, posing): ⁠⁠⁠www.courtneyforlife.com⁠⁠⁠ Join my IG broadcast channel, Prep Insider: https://ig.me/j/AbaZCIRlsedm3fZe/ Subscribe to my Self Made wellness app: ⁠⁠⁠https://selfmade.mvt.so/⁠⁠⁠  Join me on IG: ⁠⁠⁠instagram.com/courtney_ifbbpro⁠⁠⁠

    13 min

  8. 11/09/2024

    130: Understanding Bodybuilding (NPC / Canadian Physique Alliance)

    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/the.mexecutioner Competitors & coaches on Overcome & Become: www.instagram.com/overcomeandbecome

    47 min
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4.9
out of 5
18 Ratings

About

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.

Information

  • Creator
    Courtney Ustrzycki
  • Years Active
    2017 - 2025
  • Episodes
    136
  • Rating
    Explicit
  • Copyright
    © Courtney Ustrzycki
  • Show Website
    Strength + Self