Hello! This episode describes my protocols going into my off season with descriptions of my training, nutrition, supplementation, and general considerations as I coach myself into my next off season.

Examples: movement selection, high frequency training, power building, nutrition and meals, gut health protocols, HRT dosing and issues, PTSD considerations.

To see the protocols I’m talking about, click this link: https://www.instagram.com/p/DKxMgN6Jgn9/?igsh=eGRrcG9zYzA4MWs1

If you have any questions about self coaching or 1:1 coaching, DM me on Instagram @alexarukstela

Can’t wait to hear what you guys think!

I say cookies 10000x in this episode. This is an unscripted, completely off the cuff, and very personal description of the post show experience and how this looks for me right now. I hope you get something from this whirlwind of an episode

Instagram: @alexarukstela

On today's episode, you will hear a very strangely put together, slightly diary-esque podcast about the challenges I have faced in the past couple of months since I've last recorded a solo episode. It feels slightly like a monologue of a play, but maybe you guys will get something out of it. Maybe not, but do with this what you will.

For coaching: https://pnz5v02cu0z.typeform.com/to/zELSfQHk

For posing or RCM waitlist, email me at [email protected]

Here I get a lil personal and talk about my introduction to yoga and all the ripples it's had in my life since then. I talk about how yoga can be such a beautiful compliment to any weightlifting practice as well as a sneaky training technique that helps you in and out of the gym.

For coaching, please click this link to go to my personal questionnaire: https://pnz5v02cu0z.typeform.com/to/zELSfQHk

Follow me on Instagram @alexarukstela and reach out if you would like one of my prerecorded yoga audios!

If you find yourself frustrated by lack of progress or counting down the days to the end of your diet, or just overall unmotivated--listen in to this podcast. We talk about:

--Training for results instead of training for process

--Why you have the goals you do

--How to move from outcome-oriented to process-oriented.

For coaching inquiries, click this link to go to the questionnaire: https://pnz5v02cu0z.typeform.com/to/zELSfQHk

Follow me on Instagram @alexarukstela

Please leave a 5 star rating and share with your bestie!

I share SEVEN tips in 5 minutes on how to improve your sleep TONIGHT! Yes, you can apply these right here right now and sleep 10x better. Enjoy and sweet dreams!

If you wanna hear me get heated and go on 100 rants in 20 minutes THIS IS THE PODCAST FOR YOU! People pleasing is rampant in our culture and the fitness space is no different.

Here we break down what people pleasing is, why you do it, how it shows up in your fitness, and why it's holding you (and your coach) back from the best experience possible.

For coaching, please click this link: https://pnz5v02cu0z.typeform.com/to/zELSfQHk

We have all had cravings (if you say you haven't then I want to have a word with you). Here's how to know what to do with them when they sneak up on you!

Nutrient deficiency website:

If you're tired of eating 10,000 pounds of zucchini or pounding 5 packs of gum a day to get rid of hunger, you will want to hear this one. Here's a sneaky way to manage hunger that goes outside tea, gum, volume foods, and diet sodas.

For online fitness coaching, click this link: https://pnz5v02cu0z.typeform.com/to/zELSfQHk

Please share with your friends and leave me a 5 star rating to help grow our lil podcast <3 Thank you for listening!

I share 3 tips to help you have better, more enjoyable training sessions on your cycle (actually just in general). Save these for later!