The Results Method Coaching

What's your minimum effective dose for training, study, or business? Focus on what truly matters. Delegate the rest. Stop wasting time.

True coaching prioritizes your long-term well-being over short-term gains. A genuine coach asks the hard questions to ensure you're truly ready. Don't mistake a sales pitch for sound advice.

Stop eating carb-heavy breakfasts. Scrambled eggs with cottage cheese give you 30g protein in 6 mins. Overnight oats built on Greek yogurt with peanut butter? Another 30g. Same breakfast, double the protein. Easy.

The prep season is crucial for competitive athletes. It's not just about building muscle; it's about proactively identifying and fixing weaknesses *before* the intense cutting phase. Build a stronger foundation for peak performance.

Stop thinking travel interrupts your goals. It's often the path to them. You can progress while exploring. It's about knowing your non-negotiables.

Starting prep already stressed means you're overdrawn. Chronic underfueling and excessive exercise only worsen this. Identifying and managing these risks early is crucial for sustainable progress.

This week Ally and Sarah are joined by a very special guest: baby Atticus, who makes his podcast debut, contributes several strong opinions throughout, and exits the recording with a dirty nappy. Fitting, really, because today's topic is about what happens when life gets messy and how you keep moving forward anyway.
Both Ally and Sarah are navigating big transitions right now. Ally is back at uni, studying between 4 and 6:30am before the kids wake up, rehabbing toward her sprint triathlon, and running a full coaching and education business. Sarah is about to leave her home setup entirely, trading her meal prep routine and home gym access for a caravan, a month in Malaysia and Singapore, and client calls across multiple time zones.
In this episode they break down how they are both adapting their routines in real time, not scrapping their goals, just evolving the systems around them.
They get into the concept of minimum effective dose: how to identify the smallest set of behaviors that will still keep you moving forward, and why anchoring to those keystone habits is what separates people who stay on track from people who throw everything out because one thing went wrong. They also talk about the difference between consistency and perfection, why "I don't have time" is really just "this isn't a priority right now," and why the goal is never to rebuild the life you had six months ago in a completely different season.
Plus: identity versus outcome as a driver of long-term adherence, the fu**er bucket, Chat GPT exploding after seeing Ally's Google Calendar, and why Atticus has his minimum effective dose more dialled in than most adults.
If you have ever fallen off track after a life change and told yourself you would restart when things settled down, this one is for you. Things do not settle down. You just build better systems.
🔗 Learn More About The Results Method Online coaching for lifestyle clients and competition athletes https://www.theresultsmethod.com.au/
📲 Follow The Results Method Instagram https://www.instagram.com/theresultsmethod__/
📲 Follow Alicia (Ally) https://www.instagram.com/aliciakyrgios/
📲 Follow Sarah https://www.instagram.com/sarah_bikinipro/
If this episode made you rethink what prep is supposed to feel like, share it with an athlete who needs to hear it.
Progress isn't just the scale. Precision beats pressure every time. This is The Results Method. 🎙️

Is bodybuilding truly the problem, or does it simply amplify what's already there? Explore the idea that physical training, like other powerful habits, can magnify underlying personal struggles instead of creating them.

Thinking you don't need your period for a while? Your body disagrees. Chronically low energy (EA) forces dangerous adaptations: reduced reproductive and thyroid hormones, poor bone health, increased injury risk, and more. It's sacrificing long-term health for a short-term goal.

Discover how restrictions in sports can offer a surprising sense of control and safety. This video also delves into the intense societal and industry pressures women confront concerning body image, especially within bodybuilding.