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Fuel Your Strength

Steph Gaudreau

Health & Fitness, Fitness, Nutrition

4.81.2K Ratings

Overview

The Fuel Your Strength podcast is all about helping women who lift weights get stronger, fuel themselves (without counting every bite of food), perform better in and out of the gym, and take up space. Strength nutrition strategist and weight lifting coach Steph Gaudreau shares how lifting weights is a catalyst for a more expansive life and how to challenge the status quo around nutrition and fitness. This weekly show brings you discussion about building strength without obsessing about food and exercise, lifting weights, food psychology, and more. You'll learn how to eat, train, recover, listen to your body, and step into your strength.

428 Episodes

Your Fitness App Calls it Strength Training, But Is It? w/ Nikki Naab-Levy

If you are listening to this, there is a good chance you already know that strength is an important part of taking care of your body. So, when we see an App or YouTube-based workout plan that offers strength training, it can be easy to believe that this is the kind of content you should be following. But are you really getting a strength stimulus from your workout? Or is that just what is being marketed to you? Key Takeaways If You Want To Get Serious About Your Programming, You Should: Meet yourself where you are at without any shame or judgment Work to understand the nuance of strength training programming and what it really means Reach out to a coach who understands your goals and how you can reach them safely. Going Behind the Scenes with Nikki Naab-Levy Nikki Naab-Levy is a strength and nutrition coach who has been involved in multiple arenas in the fitness industry for the last 17 years. She helps women move, build strength, improve mobility, move beyond injury, and find a sustainable approach to nutrition. She is passionate about having the unscripted and messy conversations necessary to help women get stronger and call attention to the problematic marketing in the world of fitness and beyond. Understanding the Nuance When using your favorite fitness apps, how do you know that the workouts you are doing are actually focusing on strength? Or if they are the right movements to be doing for your lived experience and goals? The truth is, you don't. That's why you need to understand the nuance behind the programming so that you can go out into the world and be able to look at your apps from an informed place of strength development. Picking apart the way things are marketed can help you differentiate between what you are actually getting and can help you pick a program that is effective for your specific goals. It's Not You, It's Your Workout Choosing workouts that are not right for you can make you feel chronically injured, sore, tired, or fed up with not seeing any improvements. This doesn't mean you aren't doing it right; it means the training you are doing isn't right for you. The difference between randomly working out and training means that you can acknowledge your weak factors, understand your lived experience, and engage with a program that gives you the runway for the best possible entry point to your goals. While it is not impossible to achieve these things with an app, it is increasingly risky and tricky to see long-term changes without a program built for you. How do you interact with fitness apps on a regular basis? Share your thoughts and experiences with me in the comments on the episode page. In This Episode Understanding the difference between strength training programs and other types of workouts like circuit training (11:54) Analyzing the selection of programming available on many apps (31:22) How to create a long-term plan that goes beyond the short-term offers out there (43:45) The importance of repetition and practice when it comes to a successful training program (49:54) Why you can't put the cart before the horse when it comes to jumping into a program (1:04:12) Quotes “We are not hating on the workouts. But we want you to be able to make an informed decision so that if those are your goals, you are able to pick an approach that actually is going to work for you and help you get the results you want without feeling frustrated or feeling like your joints always hurt.” (8:00) “We know that if you don't feel awful all the time, and you are able to do high-quality work with appropriate weight and appropriate rest, you will be able to see the results that you want and not be super ridiculously sore.” (41:56) “How we put things together makes a huge difference. In the short term, but particularly in the long term.” (42:50) “Programming can be done in a very broad way, or can be made very specific to the individual, and their needs and their interests. But at the same time, there has to be some sort of logic and base.” (54:17) “Give yourself the tools to be successful! If something is not working for you, you are not a terrible person; you probably just need a different approach or a scaled-down approach, or something needs to be adjusted.” (1:08:44) Featured on the Show Apply for Strength Nutrition Unlocked Here Nikki Naab-Levy Website Follow Nikki on Instagram Total Package Strength Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 373: The Problem with Tiny Pink Dumbells with Nikki Naab-Levy FYS 358: Hypermobility and Strength Training with Nikki Naab-Levy

Transcribed - Published: 14 May 2024

Navigating Midlife Changes: Perimenopause and Fitness w/ Amanda Thebe

Menopausal women are overloaded with information, but not all of it is accurate or safe. Social media is rife with misinformation, and unfortunately, the diet and fitness industry follows many unethical marketing practices. I’m joined by Amanda Thebe to discuss the realities of coaching menopausal women, how to choose ethical coaches, and why there is finally a spotlight on menopause. Key Takeaways Find an Ethical Trainer by Checking Out: Personal recommendations Reviews and testimonials Trusting your own industry knowledge About Amanda Thebe Amanda Thebe is the co-founder and Chief Wellness and Branding Officer at Nyah Health and the author of the Amazon best-selling book Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too! With nearly 30 years of experience in the fitness industry, her exercise workouts and health and fitness tips have been featured on Oprah, Shape, Prevention, Health Line, CBC Radio, Global News Canada, The Doctors, and many more. She is also an affiliated member of the Canadian and North American Menopause Society. Misinformation In Social Media Social media can seriously change our perception of menopause… and not always for the best. There is so much misinformation out there from uninformed coaches who recommend pseudoscience and diagnose without the proper qualifications. Only a doctor can diagnose that you are in menopause – a coach can help once you have a diagnosis. There is a huge market for menopause products and services right now because women are finally open about their experiences. Coaches are finally becoming menopause informed. And overall, there is a huge improvement for women experiencing menopause. Finding An Ethical Trainer But, as an industry, we need to do better. So many unethical marketing practices are in use, essentially selling women something that doesn’t exist. Menopausal women deserve better, and the diet and fitness industry can give it to them. So, how do women find an ethical fitness plan and ethical trainer? It comes down to personal recommendations, reviews, testimonials, and having basic industry knowledge. If something sounds too good to be true, that’s because it probably is. Ladies, do your due diligence! What has your experience been like finding a menopause-informed trainer? Share your thoughts with me in the comments on the episode page. In This Episode How social media can change our perception and understanding of menopause (9:30) How coaches can help after diagnosis (16:00) Why there is a larger market for menopause-related products now (17:30) How more coaches are becoming menopause informed (29:00) Why the diet and fitness industry often uses unethical marketing tactics (42:00) How to help people find ethical fitness plans (46:00) The comparison between a personal trainer and going to the gym on your own (50:00) Quotes “Women with menopause are really seeking answers. They are really frustrated. They do not feel good on a day-to-day basis. They want to feel better.” (18:30) “Listen, I can help you. But there isn’t a magic pill. And there isn’t anything dynamic we’re going to do. I’m going get you to nail the basics, and I’m going to get you to understand.” (22:51) “We can’t always help people fix those things. It is outside our scope. The diet industry of our time has gotten so bad. I feel like it’s particularly bad now for menopausal women because we have a pain point that they see.” (36:54) “If you’re going to stop this from happening and you want to do better in this industry, then it’s on you to do better.” (40:48) “I know that finances can be a barrier to this, but I feel very strongly that if someone is new to lifting weights, they’re going to get so much mileage out of working with a trustworthy trainer.” (48:18) Featured on the Show Apply for Strength Nutrition Unlocked Here Listen to With All Due Respect Find Amanda Thebe Online Follow Amanda on Instagram | Facebook | Twitter | YouTube | LinkedIn Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 414: How To Leverage Essentialism For Fitness FYS 383: Crossfit & Peri/Post-Menopause FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause

Transcribed - Published: 30 April 2024

Nutrition for Brazilian Jiu-Jitsu w/ Alex Maclin

When it comes to your training and your fueling, you need to think about the bigger picture. For sports such as Brazillian jiu-jitsu, which has a wide range of intensity demands, you need to switch your mindset and fuel your body for your practice. While being strong is a sort of ‘cheat code’ in Brazillian jiu-jitsu, it is nothing without the right fuel to back it up. Key Takeaways If You Have Questions About Your Nutrition, You Should: Remember that what you eat today is your fuel for tomorrow Don't believe the hype around trends like fasting and no-carb Work with a coach who understands your goals and can help you achieve them in a sustainable way Nutritional Lessons with Alex Maclin Alex Maclin is a fellow performance nutrition coach, strength training enthusiast, and Brazilian jiu-jitsu player. He is passionate about helping athletically minded folks fuel themselves with the proper nutrition so that they can get more out of their performance. Throughout his health journey, he has coached hundreds of athletes through online training programs for weightlifting, strength, and conditioning, and is here today to share his knowledge with you. Your Training Goes Beyond the Gym When it comes to your training, it does not just exist when you are on the mat or in the gym. What you do around your training, how you eat, recover, hydrate, and think about your training, can also have a huge impact on your ability to accomplish your goals. Even if you are not competing, if you want to train consistently and give it your all, you have to put some thought, strategy, and planning into what you are doing outside of the gym. This means thinking proactively about what you eat and remembering that what you eat today is fuel for tomorrow. Optimal Fueling = Optimal Results Training, recovery, and nutrition practices work together as a system to help you achieve your best results. This can get tricky when we see the amount of misinformation and conditioning that we have been exposed to, especially as female athletes. Even if you are not into Brazillian jiu-jitsu, the fueling practices talked about in this episode will help guide your performance, nutrition, and your own athletic endeavors. When you can understand how to fuel yourself optimally, you can see your optimal performance a lot clearer. What has your experience been with fueling for sports such as Brazillian jiu-jitsu? Share your thoughts with me in the comments on the episode page. In This Episode What makes Brazilian jiu-jitsu such a natural transition for many athletes (7:30) The biggest nutrition mistakes that every day people fall into in the Brazilian jiu-jitsu world and beyond (19:58) Understanding the role of carbohydrates and protein in Brazilian jiu-jitsu, recovery, and strength training (31:47) Why fasting is challenging for athletic folks and how the timing of fueling can impact your performance (45:52) The importance of hydration in sports such as Brazillian jiu-jitsu, where sweat is flowing (1:05:07) Quotes “[This isn't] just for competitive jiu-jitsu athletes. This is for the average everyday people like me who just want to train, and they love it, and they want to feel good on the mat.” (6:38) “These foods that you are eating are foods that are going to help you feel better, help you perform better, and give you more energy. That is a really big mindset shift. Not looking at things as just having calories… but actually how this food is going to help you kick some more ass and recover.” (25:24) “You can eat at levels that you need to eat without fasting; you just need to make sure that you are getting the proper amount of calories per day.” (48:56) “What we eat today is for the next day.” (50:50) “Learn concepts of jiu-jitsu rather than just learning all these moves. I think that was the most overwhelming part.” (1:15:57) Featured on the Show Apply for Strength Nutrition Unlocked Here Follow Alex on Instagram | Facebook Alex Maclin Website Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 395 - How to Calculate Your Daily Protein Needs FY 350 - Are You Eating Enough? Low Energy Availability in Sport Blog - Carbs for Strength Training

Transcribed - Published: 16 April 2024

Practical Cardio Training Tips w/ Jamie Scott Part 2

Are you cardiovascular training confused? I don't blame you; there is a lot of information out there that can work counterintuitively, especially if you are just starting to incorporate cardiovascular training into your routine. While it is easy to just focus on the numbers, finding the balance between high-intensity and low-intensity is more nuanced than that. Luckily, I have my friend Jamie Scott, an accomplished sports nutritionist and endurance coach, with me today. Key Takeaways If You Want to Incorporate More Low-Intensity Cardio Into Your Life, You Should: Slowly build up your Zone 2 endurance over time Don't get too hung up on the numbers and data Take a holistic approach and find a balance that works for you Finding Balance with Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health. Give Precedence to the Feeling I’m willing to bet there is a pretty good chance you have heard some rumors about cardiovascular health over 40 and the difference between lower-intensity and higher-intensity cardio. Many people struggle with lower-intensity cardio, or Zone 2 because they feel it is too boring, hard, or lazy. But when you can remain grounded in your ‘why’,’ you can stay focused on the practical things you can take away. You don't have to feel stressed or anxious about what your fitness technology is telling you. Remember to focus on the feeling an exercise gives you, not just the numbers on the screen. Back to Basics Often, we as a society are in a rush to look for what is new and shiny, so we need to remember the reliable basics. But they are there for a reason! Working both higher- and lower-intensity cardio into your weekly routine benefits your training and your lifestyle. The practical application of lower-intensity cardio, combined with the higher intensity and strength training you are already doing, is a crucial part of the puzzle regarding your overall health and longevity. Are you ready to implement lower-intensity cardio into your training regime? Let me know your thoughts and experiences in the comments on the episode page. In This Episode Breaking down the rumors around high-intensity training for women in peri and post-menopause (7:06) How to change the way you think about Zone 2 if you feel bored with it or are focused on only your heartrate (14:23) Why having a problem with slowing down may be related to your fitness ego (30:35) Tips for improving or getting started on your cardiovascular stamina in the pursuit of life (38:19) Understanding why, although this topic may not be click-bait worthy, it is crucial (53:38) Quotes “Overall, for those who are just after kind of the health and longevity and want to do it in a sustainable way that is not massively hard on the joints or is not a high skill requirement… that low-intensity mix seems to be better for those individuals.” (12:21) “The endorphins, the huffy-puffy-ness, the sweatiness, the burn, all of those things we have been conditioned over years and years and years in the fitness industry as markers of some sort of ‘success.’ And we need to unlearn a lot of those things when it comes to doing this low-intensity, high-intensity split.” (31:57) “It's getting people into that mindset of: you don't just go from 0, drop into almost a 50/50 split of low intensity and high intensity, and just slowly kind of stack things up over a long period of time. But you are not doing it in a 7-day cycle where you are just trying to shoe-horn everything in.” (47:21) “There can be different forms of movement that people are involved with, which does add up over time.” (47:00) “It requires people to do a little bit of reflection and thinking about where they are at, what they are doing, and what the context is.” (53:52) Featured on the Show Follow Jamie Scott on Instagram Apply for Strength Nutrition Unlocked Here RPE Chart Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 423: Practical Cardio Training Tips with Jamie Scott Part 1 FYS 353: Fueling Best Practices for Active People with Jamie Scott FYS 352: Energy Flux and Fueling for Athletes with Jamie Scott FYS 392: Understanding Total Daily Energy Expenditure FYS 381: 6 Reasons to Hire a Nutrition Coach What is Within Day Energy Deficit? What You Need to Know About Low-Energy Food Swaps What is Low Energy Availability? And How to Avoid It

Transcribed - Published: 2 April 2024

Practical Cardio Training Tips w/ Jamie Scott Part 1

Both strength training and cardiovascular fitness play an important role in your health and well-being. However, learning how to integrate both into your weekly training regime can be challenging. That's why I have brought my friend Jamie Scott on the show to give you some practical tips on implementing lower-intensity cardio into your routine. Key Takeaways If You Are Interested in Practical Tips for Zone 2 Training, You Should: Focus on the training-to-train approach, which will allow you to learn about your needs Find a balance between high-intensity and low-intensity training Take your time and be patient knowing that you are providing your body with what it needs Your Overall Fitness Plan with Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health. Polar Extremes When you think about your training, do you ever think of it in terms of polarization? The truth is it takes many different types and intensities of training to achieve the results you are looking for. While it can be challenging to weave together all the training you should be doing, when you can distribute your training loads between the polar extremes, you can unlock different variations of metabolic reactions and build a more holistic training practice. It's Not One or the Other, It’s Both Jamie is a big believer in training within the ‘training to train’ category. This means taking the time to learn the art and science of training as it applies to you and only you. Great things take time, and by focusing on learning more about your body and what it needs, you can perfect the overlap between high-intensity and low-intensity. If you want to improve your endurance, strength, and ultimately the totality of your health picture, the key is learning how to balance the low intensity and high intensity. The benefits might surprise you. What are you excited to hear about in Part 2? Share your thoughts with me in the comments on the episode page. In This Episode Why ‘Zone 2’ is having a moment in the spotlight despite not being a new topic (12:50) Learn what exactly ‘Zone 2’ training is and the alias terms it can also go by (19:57) The importance of going through the training-to-train phase (35:03) Specific and unique benefits of ‘Zone 2’ training and why, if you are endurance training, it is a necessary piece of the puzzle (39:47) Breaking down the reasons as to why the overlap between high intensity and low intensity gets lost (45:56) Quotes “There is a real art to it. And that art is kind of a bit fuzzy. We deal with broad ranges rather than absolutes.” (28:57) “The trends that I am seeing… and some of the top minds in the field… have come out and said the feeling of a particular intensity is actually probably more important than the number.” (30:40) “There is a learning phase you have to go through. There are phases of training, and for as long as I can remember now, I have tried to teach people that you have to go through the training to train phase.” (35:25) “You are learning the art and science of training as it pertains to you, your body, your life, your context, your sport.” (35:35) “It's not one or the other, it's both.” (46:02) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 353: Fueling Best Practices with Jamie Scott FYS 352: Energy Flux with Jamie Scott FYS 417: Building Strength for Rowing with Shane Farmer

Transcribed - Published: 19 March 2024

Injury, Pain, and Physical Therapy Over 40 w/ Dr. Leada Malek

Getting back into training after injury or pain can be scary. Whether your injury is past or present or an ongoing or onset pain, learning to move between physical therapy and getting back into the gym requires some nuance. This is why it is so important to have a team working to help you achieve your goals and get you back to the training and activities you love. Key Takeaways If You Want to Improve Your Overall Health Over 40, You Should: Make sure to work with a trainer or team who is invested in your wellbeing Tweak your workout so that it feels good for your body right now, even if you need to do things a bit differently Focus on the big picture of your health and your short and long-term goals Exercise is Medicine with Dr. Leada Malek Dr. Leada Malek is a licensed physical therapist and board-certified San Francisco Bay Area sports specialist. She is one of the 9% of US therapists who specialize in sports therapy. Dr. Malek uses a combined approach of manual therapy and specific therapeutic exercise to help her patients move better, perform better, and compete again. She believes that exercise is medicine. Whether you want to start moving more, move again, or improve, Dr. Malek is passionate about helping you get there. How to Age Your Way Dr. Malek knows that your scope of practice as a DPT, trainer, or other field in the industry requires cohesive training and a whole-person approach. This is why Dr. Malek focuses on client-centered care, especially for those of us who are over 40 and learning how to adapt our training to our bodies as we age. Aging is beautiful, but you need to know how to keep your body strong as it changes. Your body is adaptable, and while it won't happen overnight, staying strong, fit, and healthy past your 40s and beyond is totally possible with the right attitude, training, and recovery. Getting Clear on Your Why One of the first things you need to get clear on, whether you are returning to the gym after injury, working to prevent chronic or onset pain, or just want to start taking care of yourself better, is that you have to be clear on your goals. Ask yourself what you are training for and how your goals play into what you want to do. This can help you support your body and mind. Exercising for life is crucial to your physical longevity, mental health, emotional state, and ability to handle life's stressors. Dr. Malek is here to provide you with tools you can take with you throughout your life to ensure that you can do the things you want to do without the fear of injury. Are you ready to return to the gym after an injury or pain? Share your story, comments, and experiences with me in the comments on the episode page. In This Episode How to take a step forward if you have been stuck dealing with injury or pain (9:44) What you need to be thinking about as a person wanting to keep your body as healthy as possible (15:47) Learn how the old notion of staying still when dealing with injury or pain is changing (27:32) Tips for teasing apart the strings that make up your total physical and mental well-being (34:57) Discover the inspiration behind Dr. Malek’s new book ‘The Science of Stretch’ (39:33) Quotes “Proper programming, proper instruction, and consistency do wonders.” (16:05) “You can still get strong. The issue is I think we are made to believe that we are just supposed to get old and be old and feel old. And I think people need to understand that it is still possible and important. So no matter your fear, understand that this should be a priority.” (17:54) “The only bad workouts are the ones you are unprepared for, under-fueled for, and pushed through. Those are the workouts you want to be mindful of.” (28:25) “Everything is playing a role, and I think we just need to zoom out and recognize that we are working with a system and not just an injury.” (38:16) “As you get older, the biggest thing is what goals are you working towards, and how can you supplement those goals? (46:32) Featured on the Show Apply for Strength Nutrition Unlocked Here The Science of Stretch by Dr. Leada Malek Dr. Malek Website Follow Dr. Malek on Facebook | Instagram | TikTok Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 362: Sports Injury Rehab & Return to Lifting

Transcribed - Published: 27 February 2024

Cardiovascular Fitness & Training for Women w/ Dr. Alyssa Olenick (Part 2)

In the world of fitness and nutrition, there is so much misinformation and oversimplification of concepts out there. This is why Dr. Alyssa Olenick is here to continue our conversation surrounding everything from heart rate zones to perceived excursion and how to balance your intensity properly. Key Takeaways If You Want to Improve Your Cardiovascular Health, You Should: Focus on getting fit and meeting the physical activity guidelines if you are just starting out Don't get caught up in the all-or-nothing perfectionist mentality when it comes to your heart rate Get over the idea that you have to annihilate yourself for fitness to count Finding Balance with Dr. Alyssa Olenick Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals. Learning to Love Zone 2 Whether you are just starting out with your cardiovascular health journey or have been going for a while, there is a good chance the conversation surrounding Zone 2 has come up more than once. Dr. Lyss has a ton of experience in understanding and applying the nuance of research to everything from your heart rate, RPE, level of intensity, recovery, and so much more. Learning what to focus on and pay attention to at the different levels of your training will help alleviate your concerns about both strength training and cardiovascular fitness. Training in a Different Way Dr. Lyss wants to encourage you to think about your training program holistically. Balanced fitness training can help you develop characteristics for health, life, and longevity. However, this takes a different mental approach and view of what quality training and intensity are. It is not just about pushing yourself to your maximum; it is about looking holistically at your overall intensity to see where you can go harder because you have held back in other areas. Female physiology needs both strength and cardiovascular health. A well-rounded training and athletic approach program can help you be the most resilient human you can be. What is your relationship to cardiovascular training? Share your thoughts with me in the comments on the episode page. In This Episode Where to start when looking to improve your cardiovascular fitness (6:40) Understanding the role of heart rate and how to figure out where you need to be (20:58) How to assess your training distribution and fitness mindset throughout the week (31:27) What to do if you feel like you aren't working hard enough (36:04) Learn how to train in a recoverable way to ultimately do more (41:02) Quotes “Do not worry about the mode or how you do it or how intense it is or the zone that you are in; the first thing you need to do is get to the physical activity guidelines.” (7:29) “But you have to decide, once you have been doing this for a while, ‘what do I actually want from this?’.” (16:15) “When you are doing more intense exercise, you are having to focus more on your steps and your breathing and what you are doing. So these are all things that I like to use for checking in with yourself.” (30:25) “Not all training needs to be hard to be quality.” (36:43) “Hybrid training is health. And it doesn't have to be running and lifting. It can be so many different things. But train multiple characteristics of your fitness.” (43:37) Featured on the Show Apply for Strength Nutrition Unlocked Here Doc Lyss Fitness Follow Lyss on Instagram Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 420: Dr. Alyssa Olenick (Part 2)

Transcribed - Published: 23 January 2024

Fueling and Fitness for Women: Physiology, Metabolism & the Data Gap w/ Dr. Alyssa Olenick (Part 1)

It is no secret that there are sex differences in fitness and nutrition. However, it might not be what you have been led to believe. Nutrition, training concepts, and fueling your workouts are key aspects to training whether you are a man or a woman. By empowering yourself with evidence-based science, you can take an informed approach to your fitness and strength training. Key Takeaways If You Are Interested in the Data Behind Womens Physiology, You Should: Work to understand what goes on in the research world Be careful of how things are marketed to you Listen to Part 2 of my conversation with Dr. Alyssa Facing the Facts with Dr. Alyssa Olenick Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals. Finding Faith in the Data While it is true that we need better data when it comes to female health in general, Dr. Alyssa says it's not all bad news. She encourages others not to be so critical of science and research until they really understand what it takes behind the scenes. The barriers faced are in part, the reason that we have this gap, but there is some solid data out there that can help you better understand your body and what it needs to succeed. By looking at the research with a lens of what we know, and where we need more information, you can translate that information into practical and usable tools that work for you. Don’t Believe Everything You Are Sold Unfortunately, what tends to happen is a ‘pinkifying’ effect from coaches, influencers, brands, and companies who are trying to put a pretty pink bow on anything deemed ‘for women only’. If you can avoid these marketing schemes and focus solely on what the research is telling us, you will see the results you have been looking for. You don't need to engage with these cyclic and hormonal protocols, you just need to adopt proper training and fueling instead. Have you ever been told to do something differently because you are a woman? Share your thoughts with me in the comments on the episode page. In This Episode Discover Dr. Alyssa’s origin story and why she fell in love with studying exercise physiology (5:04) Learn about the Invisible Sports Woman Study and how it has changed our approach to female fitness and physiology (11:34) Understanding the degree of misinterpretation of science in the quest to understand ourselves (20:19) Where sex differences play a factor in terms of nutrition and the menstrual cycle (29:25) Why fasted training may not be as beneficial as we are sold (40:04) Quotes “Good education and good training can make all the difference in people's health and life, and so that's kind of just been my philosophy the whole way through.” (10:15) “You have always had permission to listen to your body. You have always had permission to just intensity based on perception. You have always had permission to take a rest day if you feel like hot, flaming raccoon trash can garbage. And you have always had permission to fuel yourself appropriately to support your training.” (26:28) “There is a difference between sex differences and menstrual cycle differences. Those are two completely different things that we are talking about here.” (29:52) “You don't need radically different things. We see this with cycle training and pregnancy and menopause. It's repackaged pinkifyed versions of training that are literally the same thing you probably have boy college football players doing, but in a nice pretty, pink, ‘this is safe for you and good for you’ package.” (36:20) “Whether you think you are an athlete or not, you want your session to give you the things that you want out of it.” (45:04) Featured on the Show Apply for Strength Nutrition Unlocked Here Doc Lyss Fitness Follow Lyss on Instagram Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 418: Muscle & Longevity FYS 393: 3 Ways To Increase Your Metabolism As An Athlete

Transcribed - Published: 9 January 2024

The Mindset to Do Hard Things w/ Allison Grubbs

Allison Grubbs seemingly came out of nowhere when it comes to rucking. Last year, she participated in her first GORUCK selection, and this year, she finished the GORUCK Selection as the only participant left standing. Allison's insight, wisdom, and mindset got her to where she is today, and she brings along a message of hope and tranquility that is incredibly inspiring. Key Takeaways If You Want to do Hard Things, You Should: Remember Allison's advice to chill out and enjoy the moment Find a community that supports your ambitions Stay calm and believe in your ability to do whatever you set your mind to Doing the Hard Stuff with Allison Grubbs Allison Grubbs is an endurance athlete and adventurer who is only the second woman ever to complete GORUCK Selection. Her journey from a self-proclaimed ‘average’ swimmer as a child to where she is today is a testament to her incredibly strong mindset and determination. Cool, Calm, and Collected Allison spent her childhood and teenage years swimming but never considered herself an athlete. Even today, she does not identify with the elite athlete status that her achievements have brought. Through a calm, cool, and collected mindset, Allison has shown that she knows how she operates and runs towards that any chance she gets. Her goals are to finish, keep moving, and be calm in stressful situations. She hopes to be a role model for other ‘badass babes’ in her community. Chill Out and Enjoy the Moment Allison and I have a lot of parallels in our stories. But what I find so remarkable about Allison is how she stays calm under pressure, knows herself, and goes for what she wants. If you have a big dream or a big goal, Allison is proof that it is totally possible to achieve anything you put your mind to. Her personal process and fitness journey inspire anyone who knows it, which is why I brought her to the podcast today so that you, as the listener, can get to know her strength firsthand. How does your mindset impact your goals? Share your thoughts with me in the comments on the episode page. In This Episode A look back at Allison’s fitness background (5:15) Exploring the differences between endurance training, CrossFit, and more (20:32) What it is like to experience the GORUCK Selection (32:09) Why going for the most challenging possible thing can give you a sense of drive (43:13) Learn what it is like to get to the end of the GORUCK Selection as the final participant (1:00:55) Quotes “As I have progressed in the endurance events, endurance community, it’s just forward movement. Thats how I think of it now.” (24:02) “Most of the time, I just want to finish. That is almost always my goal, is just to finish something.” (30:31) “Everyone asks after that, ‘Why did you quit?’. Honestly, I have no idea. I was just really okay at that moment with being done and letting her go.” (50:43) “Part of this year that was so stressful was knowing that I could do it, but always feeling like nothing was good enough.” (54:04) “There is so much community support. I feel like these are my people. I don't know why, but they have accepted me, so it just feels right, it feels good.” (1:04:03) Featured on the Show Apply for Strength Nutrition Unlocked Here Badass Babes Squad Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest Love the show? Please leave a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 415: Rucking for Women FYS 389: The Benefits of Rucking for Women with Michael Easter

Transcribed - Published: 19 December 2023

Muscle & Longevity

When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Building muscle mass as a female athlete does not look like this image most of the time, yet women are still afraid of getting bulky. In this episode, I want to dive into what building muscle mass as a woman really looks like and the massive benefits for your overall health and longevity that can come from it. Key Takeaways If You Want to Get Deeper Into the Conversation Around Muscle Mass, You Should: Stop letting society tell you that you should be afraid of getting ‘too bulky’ Dive deeper into the topics touched on in this episode Learn and explore how muscle mass can improve your longevity and quality of life Muscle is More than Aesthetics For so long, the conversation around muscle mass has stopped at the aesthetic value. But the truth is, building muscle as a female athlete, especially a female athlete over 40, is about so much more than aesthetics. I want to challenge this conversation and urge you to dig deeper into the benefits that building muscle mass and getting strong can have for you. Building muscle mass can help with your insulin sensitivity, boost your bone strength, enhance your longevity and quality of life, decrease the risk of falls, improve your cognitive health and cardiovascular function, and much more. It's time for the conversation around muscle mass to focus on those things, rather than just the aesthetic value of muscle. Quality of Life Matters Longevity is one of the key benefits of building muscle mass. But I don't just mean longevity in terms of living to 120 without the functionality or independence you want in order to live your life fully. I am talking about an all-encompassing longevity that not only maintains and improves your quality of life but gives you the confidence to keep going. When it comes to muscle mass in females, the benefits are so far beyond the exterior. If you are looking for a way to preserve your freedom, gain confidence, improve your quality of life, and age in a way that makes you look and feel good, strength training is crucial to your success. Are you ready to dive deeper into muscle mass than what lies on the surface? Share your thoughts with me in the comments on the episode page. In This Episode Understanding why some women are afraid of muscle and lifting heavy (4:44) Different roles that muscle mass plays which can be associated with longevity (6:47) The broad role your metabolism plays in relationship with your muscle tissue (10:09) How your muscle mass can regulate your blood sugar levels and insulin sensitivity (12:23) Why your adolescence can have a significant impact on your menopause transition (14:31) Quotes “When it comes down to things, we have to build muscle if we want to experience some kind of sculpting or toning or any of that.” (2:35) “The conversation, in my opinion, is lacking some of the deeper reasons why muscle plays very crucial roles in the body, and how those are associated with longevity.” (6:02) “Our capacity to move through life, to do those activities of daily living, to perform physical exercise, which is also a very clear health-promoting habit. Those are associated with better longevity and improved quality of life.” (8:57) “It is really important to lean on things like exercise, or specifically strength training or resistance training, to help us improve our insulin sensitivity. Exercise is a really important tool in your toolbox.” (13:55) “We've talked about here mobility and physical activity, the sit-to-stand test, why this matters for discussions of quality of life, overall wellbeing, independence, being able to have mobility, and complete activities of daily living as well as physical exercise.” (18:21) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 416: Is Muscle Anti-Aging? FYS 406: Creatine, Bone, and Brain Health with Dr. Darren Candow

Transcribed - Published: 12 December 2023

Building Strength for Rowing w/ Shane Farmer

One of the pieces of equipment in the gym that strikes fear into people is the rowing machine. Many people consider it a piece of warm-up equipment, but it is so much more than that. When you take the time to educate yourself about not only rowing but how you can create a more well-rounded training program, the results can be magic. Key Takeaways If You Are Interested in Rowing, You Should: Look at GPP Fitness from all perspectives and directions Integrate rowing into your workout routine in a way that works for you Lean on your community and coaches to help drive positive change Changing Lives Through Rowing with Shane Farmer Shane Farmer changed his life through rowing. He started Dark Horse Rowing to help others gain a community of others who hold them accountable, challenge their limits, and drive them to evolve and become the most robust, most incredible versions of themselves. Shane believes rowing can help make positive change and guide others to their most genuine potential. Building Community Through Fitness Shane doesn't want to turn you into a rower. Instead, he wants to help non-rowers use rowing on and off the machine to stay active, move better, and have an excellent quality of life for as long as possible. One of the main pillars of Shane’s program is the hyper-local tribe and community that can be a game changer for many people. Diversity is Key Diversity in your movements and workouts is critical to longevity. Shane believes that we all go through seasons of which practices we enjoy. One day it may be rowing, the following strength training, etc. The key is to change and evolve in a way that keeps you passionate about your movement practice so that you can promote your longevity as best as possible. By finding a healthy balance of weight training, cardio, machine work, and recovery, you can create positive change and improve all of the different elements of your training. Being proactive is far better than being reactive when it comes to your health, and it's never too late to try something new. Are you ready to integrate a new practice, such as rowing, into your movement routine? Share your thoughts and experiences with me in the comments section of the episode page. In This Episode Exploring the parallel between rowing and CrossFit (11:52) How the pandemic affected exercise routines and the return to hyper-local community (15:15) Some of the biggest strength issues and challenges you need to face to improve your rowing (26:37) The importance of continual movement in your life as you progress (33:15) Tips for weaving together rowing and strength training for your overall fitness and longevity (41:00) Quotes “People are always going to want to gravitate to tribe and community. So as long as it is available, people will gather for fitness purposes.” (18:25) “I’m not trying to turn you into a rower. I am trying to help you use rowing as an accessory to staying fit for life.” (30:45) “Submit yourself to the process of learning the movement. Because once it all makes sense, you’re going to find a lot more enjoyment in the workouts.” (33:26) “There is no magic pill. There’s no ‘rowing is the greatest thing in the world; strength training is the greatest thing in the world’. They are all just a means to facilitate what the body is meant to do.” (37:04) “We have so much knowledge at this point about what to do that the hardest thing is just choosing what we are going to do on any given day.” (45:52) Featured on the Show Apply for Strength Nutrition Unlocked Here Dark Horse Rowing Full Show Notes Follow Shane Farmer on Facebook | Twitter (X) | Instagram | Youtube Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS #416: Is Musckle Anti-Aging? FYS #411: Why You Need A Strength Training Program FYS #409: Overcoming All Or Nothing Thinking In The Gym

Transcribed - Published: 28 November 2023

Is Muscle Anti-Aging?

Our Western society is, to put it frankly, obsessed with the idea of anti-aging and the fountain of youth. This multi-billion-dollar-a-year industry that is mainly targeted at women focuses on all of the products and things you can do to maintain the appearance of youth on the outside of your body. But what about what is going on in the inside? Key Takeaways If You Are Interested in Using Muscle to Improve Your Aging, You Should: Start strength training now if you haven't already Follow a plan that is progressive and will help you Outsource to a professional in order to take the next step Preserving Your Muscle and Quality of Life Muscle is the most critical topic that is missing from the majority of conversations around aging. Preserving our muscle mass as we get older is one of the best ways to maintain our quality of life and longevity as we transition through menopause and beyond. Developing and maintaining muscle not only makes you feel good but is a key factor in how you age. The Unsung Hero of Anti-Aging While you may not be able to prevent 100% of the muscle mass loss you may experience as you get older, strength training is the best action you can take to take steps in that direction. Muscle mass is the unsung hero of the anti-aging discussion, and is about so much more than vanity and appearances. If you want to preserve your quality of life and longevity as you age, maintaining your muscle is the first thing you need to think about. How has strength training changed your approach to aging? Share your thoughts with me in the comments on the episode page. In This Episode Exploring what the term anti-aging really means in modern Western society (4:45) Evidence-based statistics to help you understand the aging landscape (9:02) Why you need to pay attention to strength training, especially during the menopause transition (13:21) What you need to know about the relationship between estrogen and muscle (17:11) Things you can do about your muscle mass as you age (25:02) Quotes “If there is one thing that gets missed over time and time and time again in the conversation about aging, it is the unsung hero, muscle.” (3:12) “I don't want to just live to be very old in terms of my years, but I also would like to have as much quality of life, and quality of health, as possible.” (8:29) “No matter where on the spectrum you are, it is absolutely important and possible for you to start strength training now and reap some of these benefits.” (15:53) “Not only does this affect performance in terms of sports and athletics and fitness, but also, life.” (21:48) “This is all about your longevity, quality of programming, quality of life, and how strength training is going to serve you going forward.” (29:01) Featured on the Show Apply for Strength Nutrition Unlocked Here Dynamic Dumbells Program Strong With Steph Program Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS #411: Why You Need A Strength Training Program FYS #408: Growth Mindset in Fitness FYS #407: The Female Athlete Health Report with Kyniska Advocacy

Transcribed - Published: 14 November 2023

Rucking for Women

Rucking is having a moment right now, but it is nothing new, per se. Humans have been carrying loads for distance since the beginning of time. While rucking is not a replacement for your strength training, it has a multitude of benefits to your cardiovascular strength, blood sugar, bone health, and so much more. Key Takeaways If You Are Interested in Including Rucking in Your Fitness Plan, You Should: Start slow and build up your endurance over time while taking time for recovery Use rucking as a way to improve your cardiovascular and strength training Look into rucking group challenges if you are interested The Many Benefits of Rucking Ever since I discovered rucking, I have included it as part of my fitness routine. The unique benefits of rucking, particularly for women over 40, have had a huge supportive impact on my training regime. Rucking is an incredibly effective form of exercise that has a wide range of benefits that can impact not only your fitness capacity but also your social and competitive capacity as well. Carrying heavy things is a fundamental movement pattern that is especially important for women over 40. The benefits to your bones, blood sugar, insulin sensitivity, stress, and more are some reasons why I love rucking. Answering All of Your Rucking Questions While rucking can be simply defined as carrying loads for a distance, there are a lot of questions that come up when starting any new fitness or movement practice. How much weight, what shoes you should wear, what equipment you need, what counts as rucking, and how to get started rucking are only a few of the questions I answer for you on today's podcast. If you are curious about rucking, already have a walking practice, or just want to try something new, rucking may be the answer you have been looking for. What do you love about rucking? What are you the most curious about? Share your rucking thoughts and experiences with me in the comments on the episode page. In This Episode Learn the simplest way to define rucking in one sentence (5:01) The difference between rucking and heavy carries during a workout (6:47) Why rucking is an effective form of exercise, especially for women (8:26) All the answers you need to get started with rucking (18:56) How much weight you should be rucking in each stage (25:12) Quotes “Once I started rucking myself, I could definitely see where this was a beneficial addition to my fitness routine, and I have been doing it ever since.” (4:34) “We need to keep our cardiovascular strong, but we also need to strength train. We need the unique benefits of both.” (13:19) “Proper recovery matters just like any other kind of training. Don't overdo it, pay attention to your body… don't ignore that shit.” (29:27) “If you are looking for rucking gear that is really going to go the distance, check out GO RUCK.” (33:54) Featured on the Show Apply for Strength Nutrition Unlocked Here Use Promo Code FUELYOURSTRENGTH at Go Ruck Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 389: The Benefits of Rucking for Women with Michael Easter

Transcribed - Published: 31 October 2023

How to Leverage Essentialism for Fitness

If you are a woman over 40 trying to build your fitness and muscle, you know how important it is to get into the gym on a regular basis. But if you struggle to find the consistency or motivation to exercise, you are definitely not alone. I find consistency as one of the most common things my clients struggle with, but it doesn't have to be that way. Key Takeaways If You Are Curious About Essentialism, Try: Taking time to decide what is truly important for you Saying no to the things that you do not want to do Doing fewer things but doing them better Adding Instead of Taking Away A lot of things in the health world are focused on removing or distancing yourself from a thing. Exercise is certainly not that way, and it requires you to lean in when it comes to changing your health habits. Although exercise takes time, energy, and space in your daily calendar, adding it to your life consistently is going to help you achieve the results you are looking for. All 24 Hours Are Not the Same While there are 24 hours in a day, each of us has our own schedule, timeline, and ability to prioritize exercise. Finding the time, space, and motivation to be consistent isn't necessarily easy, but by asking yourself the right questions, you can identify what's important, what you may want to say no to, and, ultimately, how to live more aligned with your values. The #1 most underrated concept when it comes to helping you find more time, which can, in turn, help you increase your consistency with training, is essentialism. There is a counterintuitive reason why finding consistency with your workouts is so hard, especially as a woman over 40. Have you ever approached your fitness with an essentialism mindset? Share your thoughts with me in the comments on the episode page. In This Episode Behind-the-scenes update of what to expect in the coming months on my training platform (2:47) Why exercise does not follow the standard ideal of health change (7:43) Understanding essentialism and why it may help you assess your life (9:50) Questions you can ask yourself as a thought exercise to guide your actions (13:04) How to implement the principles of essentialism into your own life (15:25) Quotes “It has been extremely gratifying to really bring those of you over 40 who are looking to improve your strength, muscle, and fitness, and feel strong. To really bring you a comprehensive program that is going to tick the boxes that we need as women over 40.” (3:47) “If you are feeling challenged with consistency, I promise you you are not alone in feeling what you are feeling.” (4:52) “Exercise cannot be accomplished through subtraction, elimination, or avoidance.” (8:33) “Exercise is a form of self-care. We are taking care of our health.” (15:12) “Ultimately, we all don't have the same time in our day. But by implementing the principles of essentialism, hopefully, you can carve out just a little bit more for yourself.” (17:47) Featured on the Show Strong With Steph Info Page Apply for Strength Nutrition Unlocked Here Essentialism by Greg Mckeown Full Show Notes Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 410: The Power of Intrinsic Motivation in Fitness FYS 408: Growth Mindset in Fitness

Transcribed - Published: 3 October 2023

Finding Enjoyment in the Return to Running

I recently decided to return to running after a 12-year-long break from it. While the idea of returning to running was a little bit scary and uncomfortable, I have found three teachable moments through my experience that you can apply to your own life, whether it is running or something entirely different that you want to make a return to but are apprehensive about. Key Takeaways If You Want to Find Enjoyment in Returning to an Exercise Such as Running, You Should: Find another way to do your cardio that you can tolerate Find an intrinsic motivation to train for Find some sense of joy in doing whatever you are doing Cardio and Strength Training Go Together Some of you may not know that I used to be an endurance athlete. I focus more on strength training rather than cardio in my public work because when we look at the data, more women meet their cardio minimums than their strength training minimums. However, we need a balance of both strength training and cardio to see the results that most of us are looking for. It takes a combination approach for all of us to achieve our goals, no matter what our goals are. Find Your Intrinsic Motivation Sometimes, exercise is uncomfortable and hard. It is a way that we build in a way of controlled discomfort. But finding other things that we enjoy about the experience makes it that much richer. This has been my main takeaway when getting back into running. Finding intrinsic motivation is key to putting yourself out there. Even if you do not love the exercise itself, finding joy in the other aspects of 'the thing' instead of looking for external validation will keep you going. It is possible to find a way to incorporate what scares you into your daily routine; you just have to take the first step. Have you been looking for a way to reincorporate something such as running that you may have had on the shelf for a while? Tell me your story in the comments on the episode page. In This Episode Why I decided to make my return to running after a 12-year break (3:18) The steps I took to get back into running to prepare for future events (12:29) How you can find a new or alternative way to return to a specific exercise (14:45) The importance of continued motion and purpose for your longevity (17:27) How to find motivation and joy in whatever activity you are doing (22:52) Quotes “If you were wondering why I go on and on and on about fueling and why I became a sports nutritionist, it is to help other women, especially women, avoid those pitfalls that I fell into all those years back.” (4:45) “I knew that I was going to have to find a way of reconciling the fact that when I left the sports world, I was doing a lot of things for the wrong reasons.” (13:55) “There was definitely an apprehension for me or kind of a burnout in putting running on the shelf for an indefinite amount of time, and as I started to return to things, I wanted to do it very mindfully.” (14:33) “For so many years, we have swung the pendulum from only doing cardio to only doing strength training, and we need both.” (15:47) “Sometimes it is the extrinsic stuff that is enough to get us in the door, but it is more the intrinsic side of things that keeps us going, and I very much have felt that with running.” (22:38) Featured on the Show Apply for Strength Nutrition Unlocked Here GORUCK Full Show Notes Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 389: The Benefits of Rucking for Women with Michael Easter FYS 380: Lessons From Endurance to Lifting: Top Sports & Nutrition Training Lessons FYS 410: The Power of Intrinsic Motivation in Fitness

Transcribed - Published: 12 September 2023

How to Get Better Fitness Results

Investing in your own transformation is a difficult thing for a lot of us, but it is so important. Whether you invest your time, money, or effort, showing up for yourself and investing in your own growth is the key to seeing the results you are hoping for. Key Takeaways If You Are Ready to Invest in the Next Step, You Should: Remember that you are not the only one who doesn’t have everything figured out Take the step to invest in yourself through a coach, training program, or just asking for help Believe that you are worthy of this investment, and watch how you can show up for yourself Your Body is a Garden I have been putting off fixing up my garden for years. Once I finally decided to do something about it, and reach out to an expert for help, my years of procrastination were fixed in just a few hours. What really surprised me was the amount of joy and satisfaction I got from seeing the fruits of my labor. Your nutrition and training program might be a lot like my garden. But instead of feeling overwhelmed and putting it off, or being afraid of asking for help, taking the initiative to invest in yourself will feel so much better than procrastinating. Investing In Yourself Investing in yourself means that you get to borrow the education and expertise from others, and it helps you avoid the constant overwhelm of trying to learn and do everything yourself. Hiring an expert is an investment that you can make that will result in the growth and transformation you are looking for. You are not alone in the challenging things. By believing that you are worth it and investing in your own growth, you can ditch that feeling of overwhelm and experience the great feeling of seeing your own metaphorical garden bloom. Are you ready to invest in your next step? Share your story with me in the comments section on the episode page. In This Episode Discover a recent personal story for my real life that I hope will inspire you (1:32) The main benefits of hiring an expert to help you with your goals (12:23) Understanding the difference between learning, DIY, and borrowing expertise (15:10) Why hiring an expert is an investment in your growth and transformation (17:01) How to take the first steps towards your goal by getting help (20:26) Quotes “I want you to think, where have I been reluctant to ask for and seek out the help that I really need in order to make the progress I want to see and ultimately get the transformation that I really truly want?” (2:27) “When you hire an expert, whether it is a gardener or a nutrition coach or someone to paint your house, you are making a very wise choice.” (12:22) “You are worthy; you have always been worthy; there is no question about your worthiness. And at any point in the process, wherever you are with your nutrition or your strength training, are worthy of hiring someone.” (16:36) “You start to value yourself and show up for yourself differently when you invest in your own growth, in your own transformation.” (18:40) “If you are ready to figure all this stuff out, have expert guidance, get the coaching and the community support that are so so important in long-term progress, then we are waiting for you to apply!” (23:44) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 410: The Power of Intrinsic Motivation in Fitness

Transcribed - Published: 22 August 2023

Why You Need a Strength Training Program

Lifting heavy is great, but there are a lot of ingredients that go into the recipe for getting better results out of your strength training. Having a program that works for your body, and your goals, is absolutely key to long-term consistency and results. Key Takeaways If You Want to Improve Your Strength Training Program, You Should: Consider all of the factors that make the process complete in a strength training program Remember that heavy lifting is just a piece of the puzzle, especially as you train into your 40s and beyond Focus on consistency and having a well-rounded training program in order to reach your goals How to Reach Your Goals Your program is the plan that is going to take you to your goal, which takes a lot of thinking and skill. This is why it is so important to understand that training concepts are not the same thing as strength training programming, and this is why they are so much more effective than just doing random workouts. While the ‘what’, lifting heavy, may be easy to understand, the how and why of getting there is much more complex. Creating a plan that progresses and periodizes over time will help you accomplish the best of what strength training can do. Trust The Process While random workouts will no doubt do something, adding muscle mass and having a well-rounded workout is essential, especially as you train into your 40s and beyond. Lifting heavy and moving your body is great, but you need a program that is suited to you and your body's needs if you are ever going to reach your goal. By trusting the process and following a program that is aligned with your goals, you can take the burden off yourself and focus on being consistent. By showing up for yourself, you can continue to see great results and feel supported on your strength training journey. What is your relationship with your training program like? Share your thoughts with me in the comments section on the episode page. In This Episode Why lifting heavy weights over 40 is only part of the story (6:56) The importance of understanding the why behind your programming (11:27) How variables and frequency play a role in your programming strategy (16:05) Other components that go into a great training plan besides just lifting heavy (18:53) What you need to keep an eye on when you are programming for 40 and above (22:45) Quotes “Often we hear that we should ‘just lift heavy’. But what are the things that really go into just lifting heavy? And is lifting heavy really enough?” (2:25) “If you have a goal, you need a program.” (12:38) “Even though I have been coaching and lifting for over 10 years, I knew I could still get better at writing programs” (20:53) “Lifting heavy is an integral part of many great strength training programs. But it is not the only thing you likely should do, especially if you are trying to become more well-rounded and fit in your 40s and beyond.” (22:09) “There are a lot of things that we can do differently based on going through our 40s and beyond to start working with what's going on and working with those changes instead of saying, ‘well, it's just pointless; there is nothing I can do about this’.” (25:32) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 409: Overcoming All or Nothing Thinking In the Gym FYS 408: Growth Mindset in Fitness

Transcribed - Published: 15 August 2023

The Power of Intrinsic Motivation in Fitness

Fitness and motivation go hand in hand when achieving your goals. But have you ever stopped to think about the basis behind your goals? Intrinsic and extrinsic motivation for fitness are both part of the fitness process. However, it is important to stay alert and aware of where your motivation is coming from in order to achieve long-term results. Key Takeaways If You Want to Become More Intrinsic In Your Motivation, You Can: Consider your intrinsic motivations for your overall behaviors See if there is room to shift your extrinsic motivators along the spectrum Give yourself some choice when it comes to the things you are working on Your Motivation Matters We all have a wide range of motivational factors, whether we are just stepping foot in the gym or have been there for years. Regardless, the ‘why’ behind your motivation can play a key part in how you succeed in the long term. This is why it is important to understand the difference between intrinsic and extrinsic motivation so that you can apply these concepts and better understand your own fitness goals. Challenging yourself to understand your goals and how those goals align with your values are key concepts in any athlete's journey. While there is no ‘right’ or ‘wrong’ motivation, finding a way to connect to something that is in line with your values and identity will only help you in reaching your full potential. Understanding the Intrinsic/Extrinsic Grey Area Extrinsic motivation as your starting point can help a person get started toward behavior change, but in the long term, developing a sense of intrinsic motivation is what will keep you going. Extrinsic motivators are not inherently bad. They are often present when someone starts a fitness or nutrition program, and there is nothing wrong with that. However, it is your intrinsic motivators that are going to keep you going, and for the right reasons. Shifting to more intrinsically linked motivators will help you see your behaviors through for the long haul. And aren't long-term results and consistency what we are really after? Have you ever considered your intrinsic and extrinsic motivations? Share your thoughts with me in the comments on the episode page. In This Episode Understanding the main difference between intrinsic and extrinsic motivation (3:40) Learn about the foundations of self-determination theory (6:47) Common misconceptions around intrinsic and extrinsic motivations in fitness (8:04) Examples of extrinsic motivators that often show up in fitness and nutrition (12:52) What you can do to establish a larger sense of more intrinsic motivation (18:23) Quotes “This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12) “When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38) “Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51) “If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28) “With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49) Featured on the Show Apply for Strength Nutrition Unlocked Here Desi & Ryan: Intrinsic Motivation and Self Determination in Human Behaviour - Book Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 409: Overcoming All or Nothing Thinking In the Gym FYS 408: Growth Mindset in Fitness

Transcribed - Published: 1 August 2023

Overcoming All or Nothing Thinking in the Gym

Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of ‘all or nothing’ thinking. All-or-nothing thinking is incredibly common, especially when it comes to fitness. But this mindset can actually limit your ability to reach your goals and get in the way of the progress that you want to see. Key Takeaways If You Struggle with ‘All-or-Nothing’ Thinking, You Can: Get more aware of the language you use to talk to yourself about your fitness Shift the binary by brainstorming a third option that is in the middle Create goals that focus on progress or process, not just the ultimate outcome you want to achieve Flexibility is Key All-or-nothing thinking is an example of what I like to call a fixed mindset. Thinking about your fitness goals and gains in a way that is rigid and categorized limits your ability to stay flexible when it comes to how you think about your fitness. A flexible mindset is one of the most important things you can have, especially as a woman over 40. Being flexible in the way you think about your fitness and nutrition goals is absolutely essential if you want to keep achieving your goals both in and out of the gym. Mindset Matters It may not seem like it, but the mindset in which you approach your fitness and nutrition plays a crucial role in your ability to make behavior changes. Limiting yourself to an all-or-nothing mindset means that you don't have any wiggle room to make your training work with your lifestyle. The good news is that with a few simple mindset shifts, you can break out of this very common mindset pattern, find alternatives that work for you, and not get so hung up in the need to be perfect. What is one example of ‘All-or-Nothing’ thinking that you've seen in fitness? Let me know in the comments on the episode page. In This Episode Understanding what is ‘All-or-Nothing’ mindset (3:02) Why rigid mindsets are such a common problem (4:30) Common examples of an ‘All-or-Nothing’ mindset when it comes to fitness and nutrition (6:11) What you can do to change your mindset for long-term behavior change (10:48) Learn what ‘All-or-Something’ thinking is and how it could help you shift your mindset (13:00) Quotes “This is very common. It is nothing to feel bad over; it is nothing to feel guilty for; it is just worth noticing and building awareness of.” (3:12) “When it comes to improving your fitness, whether it is adding strength, building muscle, improving your cardiovascular function, you're just working on consistency with getting into the gym; mindset is a crucial component of this.”: (8:38) “Flexibility in thinking, your mental skills, are incredibly important in this time. And I would venture to say, maybe more important at this time of life than any other time in your life.” (9:51) “If all of it is to do an hour, nothing is to sit on the couch, what is something that you could do?” (13:28) “With continual practice and awareness over time, you can really start to shift this way of thinking.” (13:49) Featured on the Show Apply for Strength Nutrition Unlocked Here Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 408: Growth Mindset in Fitness

Transcribed - Published: 18 July 2023

Growth Mindset in Fitness

How you view yourself and other people in the world around you influences all of the things you see, think, and do. This is especially true when it comes to your fitness and how you are able to create new healthy habits around your strength goals. Embracing a growth mindset, rather than a fixed mindset, can have a huge impact on your outcomes and your overall enjoyment in and out of the gym. Key Takeaways If You Want to Embrace a Growth Mindset, You Should: 1) Look for examples in your life of times you have shown a growth mindset without realizing it 2) Reframe your challenges as opportunities 3) Collect evidence of your progress on a regular basis Your Growth is Not Linear Have you ever thought or said to yourself, ‘I’m just not built to do a pull-up’, or something along those lines? Believing that your qualities or characteristics are set in stone can keep you living in a fixed mindset. This is a common characteristic I see within my community, and it can leak out into other parts of your life and the way you view the world. By challenging that belief and putting yourself in new and uncomfortable situations, you can stretch yourself and experience the magic that lies in the growth mindset. Reframing Your Mindset Strength training and life are about staying in the process and giving consistent effort, regardless of the outcome-based goal. By seeing the value in practice, you can seek out new challenges and experiences that leverage your strengths rather than trying to fix your weaknesses. We all have days where it's easier to stay stuck in your fixed mindset. But if you can stretch yourself enough to reframe the way you think about your obstacles, true growth can occur. Are you ready to ditch your fixed mindset and embrace the growth mindset? Share your thoughts with me in the comments on the episode page. In This Episode Why you need to give yourself some grace if you are struggling with mindset (1:44) Learn about fixed mindset and why it can hold you back from achieving your goals (3:42) Understanding the difference between a fixed mindset and a growth mindset and how it shows up in fitness (6:06) What you need to do to nudge past a fixed mindset and develop opportunity (10:25) How to leverage the idea of growth mindset to further your goals in fitness and beyond (14:12) Quotes “Whatever you are trying to do, inevitably, challenges in mindset come up.” (2:19) “As you work towards achieving your goals in fitness, strength, fueling your body in a way that supports performance. You need to do that by showing up consistently and implementing new behaviors; you'll probably work on forming new habits, which is a great thing, and making different choices. And all of that is influenced by mindset.” (5:00) “It's not just about the outcome, it's about the effort.” (11:32) “If we don't ever step up and accept challenges, because we don't think we can be successful or we don't think we can win at that thing, its a lot harder to reach our fitness goals.” (13:20) Featured on the Show Apply for Strength Nutrition Unlocked Here Mindset Masterclass Mindset: The New Psychology of Success by Carol Dweck Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes Why You're Struggling With Motivation To Workout How To Build An Athlete Mindset Over 40

Transcribed - Published: 4 July 2023

The Female Athlete Health Report w/ Kyniska Advocacy

The health of female athletes is often overlooked or underrepresented in sporting organizations across the world. This is one of the reasons why Mhairi Maclennon and Kate Sealy founded Kyniska Advocacy – to educate, advocate, and provide support for female athletes. In cooperation with Project RED-S, they recently released the Female Athletes Health Report, which will form the basis of many recommendations in women’s sports. Key Takeaways Recommendations from the Female Athlete Health Report Mandatory female health training within all sports organizations A toolkit for athletes to have information early Support network about RED-S and female athlete health Equipping medical professionals with the information they need about RED-S About Kyniska Advocacy Kyniska Advocacy advocates for progressive policies in women’s sports, enacting change one campaign at a time. They want to instill an equitable sporting culture from grassroots clubs to the Olympic games and everything in between. Their vision is to create a sporting community that fosters a safe environment and has the protection of women at its heart. To develop sport, where decisions are made with women in mind, by people who understand us, and where women have a seat at the table. And to build a world where men’s sport isn’t the default standard for women's sport. Kyniska Advocacy is fighting for equity in sports, and sports tailored to different needs. They work through three principal pillars; educate, advocate, and support. They educate via webinars, resources, and campaigns. They advocate by working with parliamentarians and sports governing bodies to shape policies and procedures to better protect, respect and celebrate women and girls in sports. And they support through our athlete support service, our athlete blog & using our platform to give women in sports a voice. Policy Change for Female Athletes Kyniska Advocacy Co-Founders Mhairi Maclennan and Kate Seary join the conversation today to talk about their initiative and why they co-sponsored the Female Athlete Health Report with Project RED-S. They build their foundation because of the lack of responsibility within UK sports organizations for the abuse and overall health of female athletes. Mhairi and Kate share some of the challenges they’ve experienced around any policy change for women’s sports. While they experience resistance across the board, more and more athletes find their voices powerful and can enact change. The Female Athlete Health Report Understanding female athlete health is pivotal to the work of Kyniska Advocacy. They partnered with Project RED-S for the Female Athlete Health Report, where 800 female athletes filled out the survey. They focused on details such as RED-S, eating habits, and how female athletes view themselves and their bodies. One common theme across the board is how a female athlete’s body image can drastically impact their performance. The other big issue is RED-S (Relative Energy Deficiency in Sport), which impacts the menstrual cycle. Do you feel supported as a female athlete? What are your support systems? Share your thoughts and experiences with me in the comments on the episode page. In This Episode What inspired the creation of Kyniska Advocacy [5:00] Some of the UK sporting challenges affecting policy change [8:15] How the procedures and policies differ from sport to sport [15:15] Why Kyniska Advocacy partnered on the Female Athlete Health Report [22:00] How your body image can impact your athletic performance [25:00] The different challenges elite athletes face [32:30] The correlation between the menstrual cycle and RED-S [39:00] What is next for Kyniska Advocacy [48:30] Quotes “It’s across the board. I think everyone responds in the same way to abuse in sport: they think it’s terrible. But it’s actually getting to the root cause of abuse that people start [to hesitate]. The issue we come across with coaches is a lack of support from their governing bodies, so they’re not informed of safeguarding and welfare, so when they are, they become defensive.” [11:07] “We want an independent body that the big cases get sent to so that we know that there is consistency across all sports. It’s independent, so it’s more transparent and trustworthy.” [16:53] “I think because there are these different moving parts and because sport has been independently operated, there has been a reluctance from the government to step in, but I think that in order for us to make real change, and for sports to have one unifying structure, it is necessary.” [20:42] “Because sport is so performance-focused and success-driven, we don’t prioritize thinking holistically about eating and body image, and they fall by the wayside. We think our bodies are machines because that’s what we’re told.” [26:16] “We have this belief that there’s an athlete in every body. If you move you’re body, you’re an athlete.” [32:31] Featured on the Show Apply for Strength Nutrition Unlocked Here Kyniska Advocacy Follow Kyniska Advocacy on LinkedIn | Twitter | Instagram Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes What Is Relative Energy Deficiency In Sport (Red-S)? Are You Overtraining?

Transcribed - Published: 20 June 2023

Creatine, Bone, and Brain Health W/ Dr. Darren Candow

One of the best-researched supplements in terms of muscle strength and performance worldwide is creatine monohydrate. But recent developments in the scientific research world show there are a lot of other benefits that creatine can give you, especially when it comes to health from your neck and up. Cognition, mood, memory, and so much more are proving to be the next big thing in creatine research. Key Takeaways If You Want to Utilize All the Benefits of Creatine, You Should: Ensure that you are combining creating with resistance training in order to see results Dose in a way that supports both your overall brain and body health Don’t stress about the myths you have heard about creatine supplementation The Godfather of Creatine Research, Dr. Darren Candow Dr. Darren Candow, Ph.D., CSEP-CEP, is a Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s internationally renowned research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training), which have practical and clinical relevance for improving musculoskeletal aging and reducing the risk of falls and fractures. Understanding the Many Benefits of Creatine Most people know that your muscle content will increase when you combine creatine and resistance training. But what about the effects that creatine has on the brain? Creatine works best when your brain is stressed. This means that supplementing creatine for brain health has been shown to reduce depression and anxiety, reduce concussion symptoms, improve immune system function, and more. Supplementing creatine while combining it with exercise creates the potential for bone and brain health improvements, and the research proves it. The Proof is in the Research While the effects of creatine supplementation on the brain have only recently started to be explored, the research is very promising. In fact. Dr. Candow believes that creatine is going to be an interesting supplement to study for the next 50 years, given its wide-reaching benefits. The benefits of creatine are not just opinions. This is why I feel it is important for you to hear from Dr. Candow, so you can get a first-hand understanding of why there is a potential possibility for so many clinical applications when it comes to creatine. It is an exciting time to be diving into the world of creatine supplementation; join us! What interests you most about the benefit of creatine supplementation for the body and the mind? Share your thoughts and experiences with me in the comments on the episode page. In This Episode Get an insider look into what it is like to conduct a scientific research trial (5:37) One of the most obscure facts about creatine that you probably don't already know (12:38) Understanding the effect of creatine on fat mass changes and chronic disease (22:47) What you need to know about creatine, memory, and the brain (33:31) How to properly dose your creatine to do the most you can for your brain (41:54) Quotes “[Creatine] has become a total body supplement, not just for athletes looking to get bigger faster. I think anybody on the planet, I am really struggling to think of anyone on the planet who would not benefit from creatine in some form or another.” (11:36) “We can conclude that basically, if you are 18 years of age and above, creatine and resistance training will decrease fat a little amount, and it will not increase it, which has the implications for avoiding a lot of chronic diseases later in life.” (24:26) “Creatine acts as a neurotransmitter and reduces oxidative stress. And individuals with a diagnosis of depression, anxiety, or maybe even PTSD, have a reduction naturally in brain creatine content. So if you can give them more creatine through their diet or supplementation, that has been shown to have some promise by decreasing depressive symptoms.” (37:35) “I would guess we will be looking at creatine and the brain for the next 50 years, just given the infancy of it.” (40:56) “Creatine is the sprinkle or the cherry on the cake, and that cake is exercise… the magic of creatine is unlocked when you combine it with exercise.” (43:52) Featured on the Show Apply for Strength Nutrition Unlocked Here Creatine Study Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 365: Creatine for Strength Training with Dr. Scott Forbes FYS 403: Creatine for Women

Transcribed - Published: 13 June 2023

Carbohydrates for Muscle & Strength

Today we are diving into the wonderful and crazy world of carbohydrates. Despite what you may have been told, carbohydrates are not just ultra-processed and refined options. In fact, carbohydrate selection is incredibly diverse and very important to your daily energy intake. By looking at the big picture of what fuel you need when it comes to your training regime, you can get better outcomes when it comes to your training, energy, and recovery. Key Takeaways If You're Confused About Protein Powder: Inform yourself about the science and what the research is saying about different types of supplemental protein Look for a protein powder that is third-party tested and will give your body what it needs Learn how to read the label so that you can make an informed decision when shopping in-store or online Many Women Are Missing Out on Carbohydrates When considering carbohydrates through the lens of strength athletes, power athletes, and moderate to high-intensity training in short durations, carbohydrates are widely misunderstood. I am speaking from personal experience here when I say that carbohydrates are a key fuel source that many athletes, particularly women, are missing out on. If you undertake regular weight training and are looking to build muscle and add strength, you need to consume enough carbohydrates to support your training. While this is all highly contextual, you may not be consuming the proper amount of carbohydrates that your body needs. Carbohydrates Are Your Friend We all have a baseline of carbohydrates that we need to support our training and recovery on a daily basis. However, this can get complex. Your body is not a spreadsheet, and you don't just eat macronutrients out in the real world. This is why it is all about the finesse of understanding what your body needs in relation to the training you are doing. Carbohydrates could be the key that you are missing that is keeping you from falling short of your nutrition and fitness goals. The longer and more intense your sessions are, the more carbohydrate intake you are going to need. I know that sounds simple on the surface, but it can take a lot of repetition and guidance in order to really soak that up. That's why I'm here. What is your favorite carbohydrate source? Share your thoughts with me in the comments section of the episode page. In This Episode The problem with the ‘low carb high fat’ approach that has become popular among the peri-menopause crowd (7:52) Understanding the science behind what your body requires on a daily basis (14:28) Sex-specific considerations when it comes to carbohydrates for female athletes (18:07) Carbohydrate ranges for strength athletes or short intense training sessions (20:54) The importance of support and guidance when it comes to bridging the gap in your nutrition (27:12) Quotes “When I work with my students who come into Strength Nutrition Unlocked, my one-on-one clients, or I get questions DM’s from all of you out in the world, carbohydrates are absolutely at the top of the list when it comes to things that people are confused and also curious about.” (1:23) “As an athletic person, you are going to have needs that are probably different from a general baseline of solid nutrition.” (12:42) “This is where knowing your needs, and working with someone who can help you figure that out, can really be helpful in customizing this to your training.” (22:05) “Many, many of the women that I work with underestimate how much actual energy they need daily.” (22:19) “This is really where a coach or nutritionist who is certified and experienced in sports nutrition or a sports dietitian. Those folks like myself can actually help you to move forward instead of being stuck in the weeds.” (29:58) Featured on the Show Apply for Strength Nutrition Unlocked Here Carbohydrates for Women Athletes Article Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 376: Peri-Menopause, Low Carb and Fasting in Women Athletes with Dr. Stacy Sims FYS 392: Understanding Total Daily Energy Expenditure

Transcribed - Published: 16 May 2023

How to Pick the Best Protein Powder

If you are confused about protein powder, you are definitely not alone. One of the most common questions I get from listeners is what to look for when shopping for a protein powder. This is why I have dedicated this episode to everything you need to know about the science and research behind protein powder, the differences, the benefits, how to read the label, and so much more. If You Are Confused About Protein Powder, You Should: Inform yourself about the science and what the research is saying about different types of supplemental protein Look for a protein powder that is third-party tested and will give your body what it needs Learn how to read the label so that you can make an informed decision when shopping in-store or online What the Research is Saying About Protein Powder The best way to understand what is going on with protein powder is by looking at it from an evidence-based perspective. There is a lot of research out there to show you the different benefits and results of various types of protein powder. This is incredibly useful when determining which protein powder is right for you and will help you achieve the results that you are looking for. When you are empowered with this knowledge, you can make an informed decision and supplement your nutrition for your performance. The Power of Protein Protein and protein supplementation is key to achieving your goals, yet so many women are protein deficient. I know, because I was one of them! Whatever you decide when it comes to protein powder, remember that it is supplemental to all the other things you are already doing. Making sure you get adequate daily protein is priority number one, which I spoke about in depth during my protein series. My goal is to give you the science and information that's out there so that you can put this framework into practice and see the results. How do you feel about your level of knowledge when it comes to protein powder? Share your thoughts, experiences, and questions with me in the comments on the episode page. In This Episode Addressing the controversy and misinformation surrounding protein powder (6:16) What you need to know scientifically about your amino acid intake (11:41) Understanding the differences and similarities of whey protein (18:13) Diving into the world of plant-based proteins including serving size (22:28) Breaking down the confusion surrounding collagen (27:12) How to select a brand of protein powder and what to look for (35:18) Quotes “Are you just the tiniest bit confused about protein powder? If so, you are not alone.” (0:06) “For a lot of people, frankly, a scoop of protein powder daily is such an easy change.” (7:16) “The evidence of collagen improving joint pain is actually quite strong.” (29:03) “If there is one time when you want muscle protein synthesis to happen, it is after you are done training.” (34:19) “What to look for in a protein powder when you are out shopping whether it is on the internet or in the store so that you can be assured that you are getting high-quality supplements that actually contain what they say they are going to.” (38:42) “Just use the information here provided in this episode to go out and make the best choice for you.” (39:26) Featured on the Show Apply for Strength Nutrition Unlocked Here Legion Whey Isolate Protein Powder - use code Steph for 20% off your first order The effects of collagen peptide supplementation on body composition systematic review Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Be Spread Throughout the Day? FYS 397: What is High-Quality Protein? FYS 398: Protein Around Workouts

Transcribed - Published: 9 May 2023

Creatine for Women

Creatine Monohydrate is an incredibly well-researched supplement. While we don't have a lot of women-specific evidence for creatine supplementation, what we do have points in the direction that there are a lot of benefits for females. Don't believe that creatine is just for gym bros; it has a lot of benefits if you know how to use it properly. If You Are Interested in Using Creatine, You Should: Educate yourself about the myths and benefits surrounding creatine and female athletes Remember to always consult your doctor before taking any sort of supplementation Experiment with taking creatine by calculating the right amount of dosing for your body Creatine is Not Just for Gym Bros So, what is creatine? Creatine helps your body recharge and regenerate ADP to ATP, among other things. While we do make creatine naturally through amino acids, we don't maximize our creatine stores naturally, and it is difficult to do it through diet alone, especially if you do not eat meat and fish proteins. There are many athletic and non-athletic benefits to creatine supplementation. Mental fatigue, mood, sleep, and even perimenopause can all be improved by creatine supplementation. The trick is to understand the benefits and nuances so that you can use it properly. Science Supported Supplementation A lot of the concerns I hear surrounding creatine, such as the scale going up, is not shown in the research. If the scale does go up, it is because your tissues are better hydrated and less fatigued. The benefits you get from creatine supplementation are increased if you combine it with resistance training, which is one of the reasons it is such a powerhouse supplement for female athletes. Creatine is beneficial for women in so many different ways, and the science shows it. If you are interested in accumulating some training and non-training benefits from supplementation, creatine is something you should definitely look into. Have you ever tried creatine? What were your biggest concerns, questions, and results? Share your story with me in the comments on the episode page. In This Episode Why female only cohorts when it comes to scientific studies are still lacking representation (3:31) Discover what creatine is and how it works in your body (5:10) Understanding the benefits of creatine, especially for female athletes (10:38) Training benefits that you can expect to see from creatine supplementation (21:10) What you need to know about recommended dosing when it comes to creatine (29:56) Quotes “Creatine supplementation is something that is additive to a well-rounded dietary intake.” (9:39) “There is accurate data to show that creatine supplementation has benefits for athletic performance, including things like strength, lean mass, and in some cases even endurance type training.” (10:51) “There is substantial evidence that creatine can help increase strength and power in trained and untrained women, without large effects to body weight.” (21:22) “It appears that creatine has some promise throughout the menstrual cycle to help offset some of the adverse effects that can happen to cognition and sleep.” (29:30) “Creatine shows a lot of promise for women. There is still a long way to go in terms of the research, but what we have so far shows that creatine has a lot of benefits for females.” (38:28) Featured on the Show Apply for Strength Nutrition Unlocked Here Get 20% off your first Legion order with code STEPH Creatine Supplementation in Women's Health: A Lifespan Perspective by AE Smith-Ryan Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 365: Creatine for Strength Training with Dr. Scott Forbes FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Be Spread Throughout the Day? FYS 397: What is High-Quality Protein? FYS 398: Protein Around Workouts

Transcribed - Published: 11 April 2023

Built to Move with The Ready State

When it comes to fitness, it is easy to feel overwhelmed by the checklist of things you feel like you are ‘supposed’ to do in order to take care of your body. Chances are, you already have a hectic schedule, and incorporating movement practices into that can sometimes feel like a chore. On today's episode my guests are here to show you an easy, simple, and effective way to incorporate the things you need to do to take care of your body, without all the hassle. If You Want to Move More, You Should: Don’t get overwhelmed by feeling like you have to add movement onto your checklist Find simple ways to incorporate movement into your daily routine through the Build to Move tips Remember that consistency is key and embrace the mentality of ‘Never Do Nothing’ About The Ready State Meet Juliet and Kelly Starrett, founders of The Ready State and co-authors of their newest book, Built to Move. Juliet and Kelly are on a mission to help you live ready and have dedicated themselves to years of figuring out exactly how you can implement these practices within your already busy schedule. They have a human being approach to basic muscle maintenance and believe it is your right as a human being to be able to do what you love with no holding back. Become a Durable Person Have you ever heard the old saying, if you have cookies in the house, you are going to eat the cookies? Kelly and Juliet have taken that principle and applied it to their environment so that they can take every opportunity to move. These ‘movement snacks’ are one of the foundational principles they have created to alter habits and encourage movement. To Juliet and Kelly, becoming a ‘Durable Person’ means taking a systems approach to your health and well-being in order to increase your ability, strength, and longevity. Incorporating these micro-tasks into your daily habits is the first step. Never Do Nothing Juliet and Kelly's mantra is as simple as ‘Never Do Nothing’. They believe that by making small changes in your existing schedule, such as walking instead of driving and moving instead of being still, you can start to see the results you are looking for while also increasing your longevity and overall life enjoyment. Having an immaculate training program does no good if you are not able to implement it. By getting in where you fit in, you can stop stressing about your fitness checklist and start stacking positive and helpful behaviors into your life. Are you ready to move more? Share your thoughts about this episode with me in the comments on the episode page. In This Episode Exploring how The Ready State has changed and grown over time (22:07) The ten key things that will help you focus on moving the needle the most (31:30) How to alter your movement habits in a way that will not impact your busyness schedule (38:21) Small habits that you can easily incorporate into your daily life to see real change (47:16) The best ways that you can start weaving in movement practices into your life simply without lots of time (55:32) Quotes “Somewhere in our lives, we both jointly got the message that people who are great at anything just do the same thing over and over and over. And it's not to say that they don't evolve and iterate; they do. But they are kind of doing the same thing over and over and over. And that's how you become great at something.” (18:03) “You can feel better, and you have to take this system approach to begin to feel better. And it is actually your right and in your power to do so.” (20:30) “People know they want and need to be healthy, whatever that means. They want to feel good. And they are struggling to feel like they can get solid, actionable advice.” (30:46) “You actually think you are working really hard, but you can actually feel better and do even more.” (45:29) “I live a busy life, and so does everybody else… [But] your body is so tolerant. If you just start to give it the right things, or different inputs or expanding your inputs, you will be shocked at what your body will do for you.” (1:03:04) Featured on the Show Apply for Strength Nutrition Unlocked Here The Ready State Built to Move by Kelly & Juliet Starrett Follow The Ready State on Instagram Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes HTK 055: How to Stand for Better Health with Kelly and Juliet Starrett

Transcribed - Published: 4 April 2023

Progressive Overload Not Working?

When I hear people struggling with a lack of progress in training, it immediately brings some other questions to my mind. Adding additional weight is not the only thing you need to be paying attention to in your workouts. Nutrition, recovery, mindset, and training program are all important factors in reaching your goals, and they cannot be ignored. If You Want to See the Most From Your Progressive Overload, You Should: Make sure that your program is designed with your specific goals in mind Check how the different phases of your program are being transitioned with your bigger picture in mind Pay attention to your nutrition, recovery, and mindset, as they are equally as important to your training program Stop the Comparison Sometimes, as we age through our 40s and beyond, we think that we should always be able to hit heavier and heavier and heavier weights. With the right program, recovery, nutrition, and mindset, you can continue to do hard shit, but you must be willing to adjust your expectations. Heavy ‘now’ and what your heavy was before don't need to be compared. It's all about hitting your goals and continuing to get stronger in a way that is sustainable, effective, and healthy. Finding What Works for You There are a lot of excellent programs and amazing coaches out there who can personalize a training plan with your unique goals in mind. Grabbing some random training plan off Google or YouTube is not going to assist you in helping you reach your goals and feel the best results. There is no one clean-cut answer to the way in which you are going to get the most out of your training. But, by presenting you with questions that will make you think and reassess how and why you train, you can get clearer on your goals and start implementing a program that is going to work for you in your here-and-now body. When was the last time you stopped to think about how your program, training, and recovery are working for you? Share your thoughts with me in the comments on the episode page. In This Episode Getting real about the fitness and nutrition information you see on the internet (2:49) Questions to ask yourself if you feel like progressive overload is not working for you anymore (4:42) The problem with programming for yourself even if you have been lifting for a long time (14:44) How your recovery, nutrition, and mindset are playing a role in your training results (17:10) Why you don’t need to worry about comparison, especially to your past self (22:14) Quotes “Progressive overload doesn't only mean tweaking the weight; there are other variables you can change in your training.” (8:18) “There is a lot that goes into planning and programming and periodizing a really great program.” (13:27) “You don't build strength, you don't actually get stronger when you train. You get stronger, or you improve your fitness in whatever metric of fitness you are looking at when you recover from your training.” (17:29) “We can still do hard shit. We just have to make sure the training plan is smart, we're fueling appropriately, and we are recovering well.” (21:51) “Yes, we need to challenge ourselves. But we also do need those other elements.” (28:51) Featured on the Show Apply for Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 399: Are You Overtraining? FYS 392: Understanding Total Daily Energy Expenditure FYS 385: How To Build An Athlete Mindset Over 40

Transcribed - Published: 28 March 2023

Fitness Industry B.S.

Today, we’re celebrating a milestone together. This is episode 400! While this podcast has taken on several different forms over years, it has stayed true to its mission — how to help you get strong. So let’s take a look back on where we’ve been, while also looking forward to what’s to come. To improve the narrative around fitness we need to: Educate clients that fitness is not an aesthetic goal Acknowledge those who have been positive influences Understand that points of view can change Incorporate new research while acknowledging the existing gaps in knowledge Gauging Strength and Fitness Outside of Weight-Loss Longtime listeners know that I want to shift the conversation away from simply weight loss and towards other markers for fitness and health. Changing the culture around this is not a simple task. I still don’t think I have the answer. However, I feel that if coaches focus on educating their clients on why this is important to expand the conversation, changes for the better will come. I also know it’s tempting to speak the industry lingo. That’s what many clients expect to hear. Yet, if we don’t speak the truth about this, the culture and narrative will never change. Changing the Culture Moving Forward As you can see, there are some things that I really wish would change in the fitness industry. I’d like to see women included more in exercise science and sports research. And I have seen this shift lately. This is a good thing, but there are caveats. Since much of the research is still new, it’s important to really understand the data and its limitations to make an informed decision. How can you help shift and improve the conversation around strength? What changes do you see happening in this industry? Leave a comment on the episode page! In This Episode Educating clients on the importance of different approaches to nutrition and strength [4:30] Some of the most influential women who have inspired me [18:40] Recognizing and embracing change [23:00] Looking ahead at the changing landscape of nutrition and strength [28:15] Quotes “We as coaches have to be willing to do the education piece and constantly talk about why we’re not going to do things in this other way and why we’re doing things in this different way.” [4:50] “Fitness is not a specific look. Fitness is how well you can perform a task; how well-suited to the task are you.” [12:08] “If you need to make adjustments to your training because you’re not feeling it, that’s okay. But a lot of the things that we hear people talking about are just not grounded in what the collective body of research says.” [32:17] Featured on the Show Apply for Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 399: Are You Overtraining? FYS 380: From Endurance To Lifting: Top Sports Nutrition & Training Lessons FYS 3771: Why The Fitness Industry Needs Quality Coaches

Transcribed - Published: 21 March 2023

Are You Overtraining?

Having a good training plan is key to helping you achieve your goals, but it's not everything. Overtraining can happen for a large number of reasons that have nothing to do with your training plan, which is why it is so important, especially for us athletes over 40. If you are concerned about overtraining but not sure if your training plan is to blame, this episode is for you. If You Want to Prevent Over Training, You Should: Make sure that you are fueling appropriately for the level of activity you are doing Learn how to fluctuate your intensity in your training to promote active recovery Dont forget the importance of viewing sleep as a non-negotiable The #1 Problem I See If you want to have a high energy output when it comes to your training, you need to have a high energy input; it is as simple as that. Not fueling properly for the activity level you are engaging in results in an energy mismatch that can have a serious effect on your results. Not eating enough is the biggest problem I see in my clients and community. Undereating for the level of activity you are doing will put you in a state of low energy availability, and it will be impossible or even dangerous for you to push to the level you want in your training. Finding a System That Works The good news is an athlete over 40, you don't need to do less of the things that you love; you just have to be clever about it. Allowing your body to properly and actively rest is another major key to gaining better adaptation through your training. Fluctuating your intensity to allow for proper rest is the only way that you are going to make progress in a sustainable way. By blending your active recovery with your intensity and learning to listen to what your body is telling you, you can avoid overtraining and get better at the things you love to do. Have you ever considered that your overtraining might have to do with something other than your movement program? Share your thoughts with me in the comments on the episode page. In This Episode Understanding my personal backstory when it comes to overtraining (3:12) The problem with making up your own programming when you don't have enough experience (10:33) One of the biggest issues I see out there in the world that may be impacting your training (15:00) The first thing that you need to do to prevent a state of overtraining (22:14) Why you need to be strict about your sleep and active recovery (29:09) Quotes “I have made all of these mistakes. I have taken the long ass way to figure them out. And luckily for you, I have been able to condense all of that learning, all of the education, from both formal education to the school of hard knocks, and put it in the resources, the podcast, the private podcast, the courses, the coaching that I do.” (7:26) “I’m doing this episode for you because I want you to be able to look outside of just the training plan itself and figure out if you are really overtraining or if there are other things at play.” (10:02) “Your eating has to support your training.” (20:29) “You can do it! You can do it all! You just have got to fluctuate the intensity of those things.” (24:17) “Yes, having a smart training plan matters. But being able to adjust the plan is just as important.” (28:20) Featured on the Show Apply for Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 394: Within-Day Energy Deficit FYS 392: Understanding Total Daily Energy Expenditure FYS 391: What is Relative Energy Deficiency in Sport (RED-S)?

Transcribed - Published: 14 March 2023

Protein Around Workouts

Today we are capping off my series on protein by going into your questions surrounding protein and your training. We're going to dive into what the research says and some of the best practices you can implement when it comes to your protein intake around your training. If You Want to Improve Your Protein Game, You Should: Understand your total daily protein intake Work to distribute that protein intake across all of your meals Ensure you are getting high-quality protein Consider specific timing when it comes to your protein and your training Putting Knowledge Into Action Feeling strong is a catalyst for expansion in all areas of your life. In order to feel strong, you need to make sure that you are getting enough high-quality protein, spreading it throughout the day, and understanding how it is working with your training to get you the results you are looking for. Protein is essential to moving from muscle breakdown to muscle synthesis, so you must have the knowledge, guidance, and practical skills to implement this information into your routine. It's Up To You It doesn't matter if you consider yourself a recreational exerciser or an elite athlete; protein is really important for your training, recovery, and overall health and longevity. This is especially true for active women over 40, as we need to create and implement new habits that will support our body's needs as it changes. Nobody is going to come out of the shadows and start feeding you the right things. But it doesn't have to be scary. You must find a way to set aside time to make the big changes. By starting with just one meal a day and working your way up from there, you can make sure you are getting the high-quality protein that you need, spread out throughout the day and consumed in a way that will support your training and goals. Are you ready to improve your protein intake in a way that will deliver you undeniable results? Share your thoughts about protein with me in the comments on the episode page. In This Episode Why your protein intake timing around training is the final pillar of the protein puzzle (6:02) Understanding the protein window you need for your training (8:59) What you need to know about protein intake, especially at breakfast (14:40) Everything you need to know about the four pillars of protein intake series (19:07) Tips for implementing your protein knowledge and getting better results (21:54) Quotes “We can't keep doing the things we were doing when we were in our 20s. We need a different approach. And we have to understand what that approach is based on our changing physiology in our 40s and as we go through life.” (5:04) “You feel so much better when you have a small snack on board if you are training first thing in the morning.” (12:22) “You need to stop the process of muscle protein breakdown, and you need to get the process of muscle protein synthesis going! For repair and recovery and building and all of those wonderful things.” (14:31) “Once we are over 40, time becomes more and more of the essence when we are talking about building muscle and adding strength and quality life and our energy levels; this stuff ramps up in terms of its importance.” (20:59) “You've got to start with one meal, dial that in first, then go to the other meals in the day. Because if you are just trying to be perfect at everything all at once, it is not going to work.” (25:45) Featured on the Show Apply for Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 376: Peri-Menopause, Fasting, and Low Carb in Athletic Women with Dr. Stacy Sims FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Intake Be Spread Throughout the Day? FYS 397: What is High-Quality Protein?

Transcribed - Published: 7 March 2023

What is High-Quality Protein?

In the next installment in our series on protein, we are tackling the topic I am most hesitant to tackle, and that is high-quality protein. When looking at protein from a purely nutritional standpoint, what makes something high-quality protein? And what's the difference between plant-based and animal-based protein when it comes to your daily energy intake? If You Are Concerned About Eating High-Quality Protein, You Should: Remember the two key components of high-quality protein Don't forget about the digestibility aspect of protein consumption Assess and apply this information as you can, given your accessibility What is High-Quality Protein? If you want to maximize muscle tissue and get the most out of your training, you need to get the best quality proteins while also prioritizing how those proteins are built and the digestibility of them. But what does eating high-quality protein really mean? Protein quality is more than just what it says on the label. High-quality protein is a complex topic, especially when it comes to the world of plant-based and animal-based proteins. However, if you can find the sweet spot of your energy balance consumption, optimizing your protein intake is possible. Plants Versus Animals… Kind Of For the most part, plant-based proteins are going to rank lower on their protein quality scale than animal-based proteins in terms of complete amino acid profiles and digestibility. While this doesn't mean you can't consume and enjoy the benefits of plant-based protein, you need to be creative about how you increase the amount of protein you are getting from plant-based servings. My goal is to provide you with scientific facts based on a purely nutritional standpoint so that you can understand what you are consuming and how it is impacting your body. What do you consider high-quality protein? How does the plant-based versus animal-based nutritional aspect play into your decision-making? Share your thoughts with me in the comments section of the episode page. In This Episode Recapping what we have discussed during this protein intake series (3:21) Defining protein quality from a nutritional point of view (5:36) Understanding the difference between plant-based and animal-based protein sources (10:24) Tips for achieving your optimal energy balance throughout the day (17:55) What you need to know when buying plant-based protein powder (22:35) Quotes “I am not going to be making moral, ethical, or sustainable arguments for one versus the other. I am simply trying to present you with the nutritional information that you need to be able to assess and then integrate into your own practice.” (4:58) “We know as we are going through our 30s, we are starting to lose, year on year, a decade on decade, we are losing muscle mass, unless we do something to offset that. And those things to offset that are mechanical tension through resistance training and eating enough protein.” (13:25) “Energy balance is, of course, one of the most important things we need to consider in terms of our fueling, getting enough energy to meet our needs, in terms of our activity and total energy expenditure.” (18:14) “You may have to be a little bit clever about how you are going to introduce enough of those in our diet so that we don't tip too far over our energy balance.” (21:44) “We are really looking at what protein quality means, and trying to get within our power and our availability and our accessibility and our purchasing power, the best quality proteins that we can.” (27:04) Featured on the Show Apply for Strength Nutrition Unlocked Here Legion Workout Supplements - Use Code steph for 20% off your first order Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 395: How to Calculate Your Daily Protein Needs FYS 396: Should Protein Be Spread Throughout the Day?

Transcribed - Published: 28 February 2023

Should Protein Be Spread Throughout the Day?

By now, you have probably heard me talking about the importance of protein intake, especially for female athletes over 40. But it is much more nuanced than just hitting your protein numbers. Spreading your protein intake throughout the day will help you trigger protein synthesis and avoid operating in a state of protein breakdown. If You Want to Spread Your Protein Out Throughout the Day, You Should: Work with a coach who understands how much fuel you need to support your training and goals Understand how protein synthesis and protein breakdown work in the body Pay attention to your amount of protein throughout the day and properly fuel for your training Why Balanced Protein Intake Matters When it comes to triggering the process of muscle protein synthesis, ending with a positive muscle protein balance, or being in an anabolic building state, how you spread out your protein throughout the day does really matter. When there is not enough energy available to your body, the overall net balance of your system is shifted towards protein breakdown and puts you in a negative balance state. As female athletes over 40, we are already more susceptible to struggling with losing muscle mass over time, which is why it is key to align our fueling, nutrition, and training for optimal results. Putting Knowledge Into Action Understanding the science behind this matters, but it is also equally important to know how to navigate all of this information. I want to help you think about your own daily habits and patterns so that you can make the changes in real life, which is not always so easy to do. The point is not to be perfect or to be stressed out about every single gram of protein. I understand the technical pieces, performance nutrition pieces, and mindset pieces around eating more, fueling differently, and rethinking the way you view your training and nutrition. My goal is to equip you with the knowledge and know-how to implement these systems into your life and build habits and processes around them. Are you ready to rethink the way you view protein intake and include more opportunities in your daily life to get your muscle synthesis going? Share your thoughts with me in the comments on the episode page. In This Episode Learn about positive protein balance, and why it is a foundational understanding you need to have (6:05) The two main phases of building muscle that takes place in a trigger threshold system (11:05) Why you need to understand muscle protein synthesis to comprehend the importance of specific amino acids (14:08) What a skewed distribution of protein can look like, why it is not optimal, and how to do it better (21:50) Practical ways that you can implement your protein knowledge (28:34) Quotes “It is important that we understand, especially as women over 40, that we need to strength training, and we need to eat enough, particularly enough protein so that we keep ourselves in as much of a positive protein state or an anabolic state as possible.” (9:12) “When it comes to the muscle protein synthesis process, we really need to think about getting enough of a very specific and very special amino acid.” (13:40) “Protein distribution here is a close second to total protein in terms of how important it is when it comes to protein energy balance.” (17:39) “This isn't just about vanity muscles yall. Okay, it's like cool to feel strong and badass and lift heavy shit and have muscles and flex your biceps, that's all great. But it's also about the quality of life, independence, longevity, metabolism, metabolic health; this is so so critical.” (21:42) “The best time to make a change, if it wasn't 10 years ago, if it wasn't six months ago, the best time to make change is now.” (33:08) Featured on the Show Apply for Strength Nutrition Unlocked Here International Society of Sports Nutrition Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Get 10% off GORUCK with code FYS10 Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims FYS 376: Post-Menopause, Fasting, and Low Carb in Athletic Women with Dr. Stacy Sims FYS 393: 3 Ways to Increase Your Metabolism as an Athlete FYS 394: Within-Day Energy Deficit FYS 395: How to Calculate Your Daily Protein Needs

Transcribed - Published: 21 February 2023

How to Calculate Your Daily Protein Needs

Have you ever thought seriously about how much protein you need as a woman athlete? Based on my experience, the answer is probably more than you are currently getting. Your protein intake really does matter when it comes to building muscle and recovering better, and by understanding how much protein you should be shooting for throughout the day, you can easily turn your thoughts into habits. If You Are Looking to Increase Your Protein Intake, You Should: Put time into understanding the why behind your protein intake so that you can create sustainable habits Calculate your protein intake range based on your size, training, and goals Stay alert about what you need to do to support your body as a female athlete You Are Not Eating Enough Protein It is not uncommon for me to see female athletes getting only half or slightly more than half of the protein they actually need, based on their training. Cutting calories, limiting protein intake, and then training hard on top of that is a recipe for disaster and will result in you not experiencing the results you want to see from your training but also resulting in potential harm to your body. Using a straight-up percentage does not account for the necessary amount of protein you need if you are training hard and trying to get stronger, which is why it is crucial to understand your unique protein intake range. Protein is the Macro-Molecule of Building Your protein intake is a truly important part of muscle-building activity, recovery, nutrition, and longevity. By taking small steps over time, you can create systems, structures, and habits so that you can slowly nudge yourself in a way that is sustainable. Protein is the macro-molecule of building, and it is only by eating enough protein on a regular basis that you can keep the process of muscle synthesis going. When you start taking your protein intake throughout the day seriously, you will see the results you are looking for and start to feel more confident in applying what you are learning to your routine. Are you ready to start taking your daily protein intake seriously? Share your thoughts with me in the comments on the episode page. In This Episode Why you need to understand the rationale behind protein intake to apply what you learn (4:08) The three main areas of struggle I see in my clients and community when it comes to their nutrition (6:40) How to know if you are eating enough overall total protein (12:05) Explore some of the research behind why you need to pay attention to your protein intake (18:37) What you need to know and consider about sports nutrition specifically as a female athlete (22:39) Quotes “If there was something I could talk about all day long within the realm of sports and performance nutrition, it is why protein is so damn important and how to work on increasing your protein intake.” (1:57) “It does take time to learn how to translate quantities into real-life habits.” (7:15) “It is not uncommon for female athletes who are trying to build strength and muscle to be eating less than half or a little bit more than half of the recommended amount of protein that you need each day.” (12:35) “You are athletic, you are active, you are not sedentary, you need more energy!” (16:01) “The worst thing you can do is cut your calories drastically, keep your protein low, and fail to strength train. We do not want you to do that.” (20:40) Featured on the Show Join Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 394: Within-Day Energy Deficit

Transcribed - Published: 14 February 2023

Within-Day Energy Deficit

Nutrition is complicated, even for athletic women over 40. You need to find the sweet spot for your body and the amount of training when it comes to fueling yourself properly. Despite what you may have been told in the past, going for long stretches of time living in a within-day energy deficit can have a massive impact on your training. The good news is that by reframing how you fuel throughout the day, you can avoid these mistakes and take your training and nutrition to the next level. If You Want to Avoid Within-Day Energy Deficits, You Should: Remember that how you spread out the energy you consume throughout the day does matter Be diligent about the ‘last meal effect’ and eating low-energy foods Go into your workouts with some fuel on board and refuel within a timely manner afterward Understanding Within-Day Energy Deficiency Avoiding long stretches of time where your body goes without food, especially when it is in a prime state to recover, is a mistake that could be impacting your progress, metabolism, training, energy, and so much more. Adequate energy intake is necessary, especially as a female athlete over 40 who is training hard. While the last thing you need to do is obsess over being perfect, understanding why, how, and when you fuel is a key ingredient in building strength and longevity. Finding The Sweet Spot For You Even if you feel like you ‘eat a lot’, it is a complex nuance of timing, types of calories, training, and more that can impact your likelihood of existing in a within-day energy deficit. Experimenting by listening to your body, going into your training with fuel, and refueling in a timely manner afterward will help you avoid a state of low energy availability. Eating regularly throughout the day to support your training and recovery is a necessary key to your training and recovery. Implementing the principles I discuss on today's show will help you move forward with the confidence to do so. Are you ready to fuel, train and recover smarter so that you can use your strength as a catalyst for more? Share your thoughts and experiences with me in the comments on the episode page. In This Episode An unofficial welcome to a new season of the Fuel Your Strength Podcast (1:35) Why you should know about within-day energy deficits if you are an athletic woman (3:15) Exploring the difference between the different types and quantities of calories (9:27) The problem with fasting and staying in a breakdown state when doing hard shit with your body (18:44) What the research says about the effects of within-day energy deficits (20:32) Things you should remember even if you feel like you are ‘eating a lot’ (29:26) Quotes “When it comes to the nuance and the context, those things need to be teased apart. And that's really what we do here on the podcast, to give you the rationale to go into depth, to explain why this stuff matters for us.” (4:24) “Many athletic women just don't have a good enough concept of what ‘enough’ energy is.” (9:44) “If you are doing intense training and not refueling until hours afterward, you are continuing to stay in a breakdown state, I don't know how else to tell you that!” (18:38) “I used to do this. I get it. I get the whole situation. This is why I am kind of nudging you to reconsider. Because I know what it is like, and I know how much better things are on the other side.” (26:38) “You are going to train so much better when you are properly fueled and doing it in a timely fashion.” (32:23) Featured on the Show Join Strength Nutrition Unlocked Here Read The Blog Here Within-Day Energy Balance in Mexican Female Soccer (Football) Players Research Article Within-Day Energy Deficiency and Reproductive Function in Female Endurance Athletes Research Article NEDA Website Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 391: What is Relative Energy Deficiency in Sport (RED-S)? FYS 392: Understanding Total Daily Energy Expenditure FYS 376: Peri-Menopause, Fasting and Low Carb in Athletic Women with Dr. Stacy Sims

Transcribed - Published: 7 February 2023

3 Ways to Increase Your Metabolism as an Athlete

One thing I hear women athletes over 40 complaining about a lot is their metabolism. I promise you that your metabolism is not broken; it may just be adapting in a downward direction based on the inputs you are putting in. While metabolism is complex, there are some simple and practical things you can start to implement today that will help you improve your metabolism as an athletic woman over 40. If You Want to Increase Your Metabolism as an Athlete, You Should: Start with eating more energy, specifically protein intake Make muscle building a top priority by focusing on strength training Look for opportunities and strategies to build more non-exercise activity into your day The Success Trifecta The amount of energy going into your system versus what is going out, or your energy flux, is something we have discussed a lot on this podcast. Maintaining a higher energy flux is a key factor in the successful trifecta of training hard, having enough energy, and providing your body with what it needs to succeed. Understanding how to get more adaptations out of your training by increasing your energy flux is the best way to see the positive impacts of your training that you are looking for. It doesn't take anything complicated or extreme, just a simple set of behaviors and habits that you can actually implement. Three Simple Habits for an Imposter Metabolism If you are tired from your training, bunking your workouts, or don't feel like training for weeks and weeks at a time, it is going to be hard to have the consistency that you need to have positive outcomes in your training. Increasing your energy flux over time will help you spend more energy through movement, exercise better, and improve your digestion, all while simultaneously building muscle. I wish that I knew these three positive habits that can have a huge benefit on your metabolism and so much more. The positive impacts you will see from eating more protein energy, prioritizing muscle building, and incorporating more non-exercise activity into your day, will get you back into good standing with your metabolism. How has your metabolism changed over time? Share your thoughts on my easy-to-implement metabolism habits with me in the comments on the episode page. In This Episode Weaving together the threads of the last few episodes and painting a full picture of energy (2:51) Understanding energy flux and why slashing your energy intake is not going to give you the results you may think (5:54) How to minimize compensations while trying to nourish your body, maintain your energy levels, and train hard (10:22) Three practical things that you can focus on as an athletic woman in her 40s and beyond (17:01) Why you need to build more non-exercise activity into your daily routine (22:18) Quotes “I hear so often from athletic women over 40 who are very concerned about metabolism.” (3:20) “We never want to lose muscle mass. Muscle mass is so incredibly important, and we know that muscle is an organ of longevity.” (9:21) “What are the benefits of increasing your energy flux? What that really means is slowly over time increasing the amount that you are eating, and of course, being able to expend then slightly more energy through your training.” (16:02) “These are really filed under the idea of lifestyle, nutrition and training, and things that we can do to improve our health and wellbeing and focusing on the behaviors themselves. That's what we are really trying to move the needle on here.” (18:04) “Think about how to actually put some metabolism friendly into play in your life so that you are not stressing about the metabolism, but rather you are thinking about the positive, health-promoting changes that you can make.” (25:48) Featured on the Show Join Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 352: Energy Flux and Fueling for Athletes with Jamie Scott FYS 353: Fueling Best Practices for Active People with Jamie Scott FYS 388: Why You’re Struggling with Motivation to Workout

Transcribed - Published: 6 December 2022

Understanding Total Daily Energy Expenditure

In general, we have an oversimplified understanding of our energy intake and our energy expenditure. Only thinking about calories in and calories out does not assess your daily energy needs from a complete point of view. There are many nuances that go into the energy balance discussion for athletic women, and this episode is the place to start. If You Want to Understand Your Daily Energy Expenditure Better, You Should: Remember that energy balance is a more nuanced concept than just saying calories in and calories out Pay attention to your protein energy and non-protein energy rather than your total calorie intake Work to understand your total energy expenditure from a complete daily point of view Where Women Athletes Go Wrong Often times athletic women get into trouble by trying to match a low daily energy calorie intake with a high energy output of training. This approach to fueling is where athletic women tend to go wrong and see negative outcomes. Your metabolism and your energy consumption need to work together in order to find the energy balance that is right for you and your training. Understanding how your energy is influenced when you are at rest when you are breaking down your food, and when you are engaging in non-exercise and exercise activity is the key to getting into balance and moving past oversimplification. The 4 Pieces of Total Daily Energy Expenditure There are four key pieces that affect your total daily energy expenditure. How your body processes energy during these four phases is the key to being in energy balance and avoiding an energy deficit. Your resting energy expenditure, the thermic effect of food, your non-exercise activity thermogenesis, or NEAT, and your exercise activity thermogenesis, or purposeful activity, all play a role in how your metabolism works together with your body. Maintaining an appropriate energy balance is the only way to see the improvements you are looking for in a sustainable and healthy way. Do you feel as though your energy is in balance? Share your thoughts with me in the comments on the episode page. In This Episode The problem with applying basic principles of thermodynamics for athletic women (5:58) Understanding the difference between energy intake and calories (9:59) Which numbers are the most important to pay attention to as a female athlete (16:02) How your total daily energy expenditure is impacting your metabolism (19:45) Why you need to stop listening to the mindset of eating less and moving more (27:27) Quotes “Of course, you are a biological system, and when we strip biological models of all of their complexity and nuance and strip them down to pithy one-liners like ‘eat less move more,’ this simplicity at best can lead you astray as an athletic person, and even at worst, do some harm to your health and wellbeing.” (9:03) “Saying a calorie is a calorie is like saying an inch is an inch or a pound is a pound. It quantifies things, but it doesn't qualify things.” (11:29) “It is important to understand how metabolism and energy balance and so on work together, specifically when we are talking about why building muscle is so freaking important, and how does that affect our basal metabolic rate.” (20:44) “I am not here to teach you intentional fat loss. What I am here to highlight is some of the ways we go astray in our thinking.” (22:01) “I think it is important for you to understand how some of these factors are going to affect your training and why my primary goal here is to get you to understand that eating enough food is so incredibly important to your training and your health and well-being.” (30:42) Featured on the Show Join Strength Nutrition Unlocked Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 388: Why You’re Struggling with Motivation to Workout FYS 391: What is Relative Energy Deficiency in Sport (RED-S)? FYS 351: Strength Training Risk vs Reward

Transcribed - Published: 29 November 2022

What is Relative Energy Deficiency in Sport (RED-S)?

Properly fueling yourself as an athlete, especially if you are an athletic woman over 40, can have a huge impact on your training, strength, and overall health and well-being. Understanding RED-S, or Relative Energy Deficiency in Sports, is a key piece of educational information I think every athlete needs to know about. If You are Concerned About RED-S, You Should: Make sure you are eating enough protein and non-protein energy for your training Work with a nutrition professional if you are struggling to gain clarity about what to do next Seek a team approach treatment if you are intentionally under-fuelling Understanding RED-S You don't have to be an Olympic athlete to deal with RED-S or the implications of low energy availability. RED-S transcends different populations and athletic individuals. This is why it is so important to gain a clearer picture of how RED-S is defined, the signs and symptoms of low energy availability, how it impacts your performance and health, and what you can do to fuel yourself for the best success and performance possible. Fueling Properly Is Not Optional I want to challenge you to think about the amount you are fueling yourself in comparison to your training schedule. By the time you account for the energy you have spent through exercise and how much you are eating, there are a lot of cases where we don't provide our bodies enough energy to facilitate even basic bodily functions. Fueling your body with enough energy to recover from training is incredibly important to basically every system you have in your body, from hormones to metabolism to menstruation. Low energy availability, or RED-S, doesn't just affect what is going on in the gym; it also has serious implications for your overall health and well-being. What did you think about this topic? Have you ever struggled with low energy availability? Let me know your thoughts in the comments on the episode page. In This Episode What is RED-S and why you should know about it (5:06) Why is there a different name associated with the female athlete triad (7:22) Understanding low energy availability and the causes of RED-S (10:22) Physiological signs that you may be dealing with low energy availability (19:19) The possible impacts on your training and performance when it comes to RED-S (24:40) What to do if you suspect you are in a state of low energy availability (28:29) Quotes “We are trying to fuel, we are trying to eat better and fuel our performance. And at the at the same time, it is revolutionary, talking about actually eating enough as female athletes.” (2:53) “RED-S is more inclusive in terms of what the physiological implications of low energy availability happen to be. It is more expansive in terms of how this could potentially be affecting someone's performance and also their health and wellbeing.” (9:18) “The physiological impacts when it comes to under eating, especially if we have a high amount of physical activity and exercise, can accumulate quite quickly.” (17:00) “We just need enough energy in order for us to get the output in our training so that we will see the beneficial adaptations.” (23:57) “You need to eat enough to cover your training and also your basic bodily needs. And that includes both protein and non-protein energy.” (28:41) Featured on the Show Schedule A Call About Strength Nutrition Unlocked Here IOC consensus statement on relative energy deficiency in sport (RED-S) National Eating Disorders Association Website Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 388: Why You’re Struggling with Motivation to Workout FYS 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago FYS 350: Are You Eating Enough? Low Energy Availability in Sport

Transcribed - Published: 15 November 2022

Postpartum Athlete Needs w/ Brianna Battles

Strength conditioning as an over-40 athlete can be challenging enough on its own, but when you add in the dimension of being a postpartum athlete on top of everything else, special attention is warranted. Bridging the gap between rehab and performance requires an undefined timeline that is unique for you but will ultimately get you back to doing the things that you want to do. If You Are Thinking About Your Postpartum Training Needs, You Should: Don’t be ashamed of your postpartum symptoms by surrounding yourself with people who understand how you need to train Make little adjustments that set up your body to perform better as a unit Understand your predispositions and reverse engineer what your training looks like Returning to the Sport You Love Brianna Battles is the Founder of Pregnancy & Postpartum Athleticism and CEO of Everyday Battles LLC. She is a relentless advocate and relatable resource for women who want training during pregnancy and to make a sustainable return to performance, lifestyle, function, career, and activity postpartum because postpartum is forever! You Are an Athlete Many women disqualify themselves as athletes. Brianna believes that if you are consistently dedicating yourself to movement, whether you are running, doing yoga, dancing, swimming, or anything that requires physical output, you are an athlete. While you can be an athlete in all seasons of your lifetime, how you interact with your athletic ability will change over time based on your body's needs. As a female athlete, especially if you are going through pregnancy or postpartum, you are not fragile, but you are also not invincible, and the way you train needs to reflect that. Bridging the Gap Between Rehab and Performance Because of the common male-dominated approach to training, birth is not given the same considerations when it comes to rehab and recovery as other events. Postpartum women are not a special or unique group of the population, and postpartum women deserve a more hands-on and substantial approach to their training. Like in jiu-jitsu, you need to be a white belt before becoming a blue belt. The same can be said for training postpartum. While pregnancy and postpartum can act as an incredible catalyst for learning about your body, it can bring out many of your vulnerabilities. If you can give yourself patience, rest, and grace, you can learn how to work with your postpartum symptoms and get to the point that you want to be. Are you showing yourself grace while you battle postpartum? Share your thoughts with me in the comments on the episode page. In This Episode Examples of topics in which a changing viewpoint has been made through lived experiences (12:19) Why people get hung up on what and who defines an athlete (19:00) How postpartum athletes can support their bodies in a way that a lot of people miss (21:34) Why your postpartum symptoms like incontinence are nothing to be ashamed about or stop you from getting back into training (27:12) The importance of training with someone who understands your postpartum needs (33:00) What coaches should know about training with postpartum women (35:05) Quotes “There are so many things about our body that changes during that season [of pregnancy and postpartum], and exercise has to adapt to meet the body where it is at.” (13:50) “Fitness is a great baseline in general, but it is not a guarantee for anything.” (15:56) “If you are consistently participating in fitness, you are an athlete. Its not about being a size or an ability, its honestly just an expression of dedicated physical output.” (19:35) “Postpartum requires a rehabilitation period, a rebuilding period, and then an undefined timeline of what is that going to look like for you getting back to the things you want to do.” (23:29) “If you can give yourself those seasons, and take it slow, take it gradually, get the support and resources that you need and not push boundaries, you are going to get what you want a hell of a lot faster than if you tried to push boundaries before your body or your brain or your lifestyle was ready for it.” (25:56) “I think that it is a very real possibility when we are talking about women's core and pelvic health needs across all sports. It is becoming anticipatory and being able to react where you are not able to think about it or worry about it.” (42:58) Featured on the Show Join Strength Nutrition Unlocked Here Brianna Battles Website Pregnancy and Postpartum Athleticism Coaching Certification Follow Brianna on Instagram Follow Pregnant Postpartum Athlete on Instagram Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes LTYB 281: How To Exercise Intuitively w/ Steph Ondrusek LTYB 345: How To Give Yourself Radical Permission w/ Hayden Dawes FYS 372: Recovery Trackers, Training, and The Menstrual Cycle w/ Emily Capodilupo

Transcribed - Published: 8 November 2022

The Benefits of Rucking for Women w/ Michael Easter

Introducing a strength training element into your walking can have major benefits, especially as a woman athlete. A way to make your walking a bit more challenging is through rucking. Rucking is a great opportunity to take the foundational movement pattern of carrying and incorporate it into your training routine easily. If You Want to Start Rucking, You Should: Find a backpack and fill it with a weight that does not exceed ⅓ of your total body weight Remember to carry your pack when going for your regular daytime walking Enjoy the benefits you will feel in your strength, ability, and overall fitness Understanding the Comfort Crisis with Michael Easter Michael Easter is an author, professor, and adventurer. He approaches movement and training from a scientific perspective, helping others to integrate modern science and evolutionary wisdom into their lives to expand their potential. He is the author of The Comfort Crisis and is personally a big fan of rucking and all of its benefits. Controlled Discomfort is a Good Thing Often we think about exercise as a 30 or 60-minute period of our day when we go hard. But being stagnant for the other 23 hours of the day has no benefit. Michael wants to challenge you to find ways in your daily routine to introduce some controlled discomfort into your life. As the world has become more comfortable over time, we have lost certain things that help to make us healthy. Lifting heavy things while in motion can have huge benefits, especially for women. Walking with weight on your body, or rucking, is usually the best option if you want to see big results. The Benefits of Rucking Scientific research shows that strength training is crucial to longevity, especially in women. Rucking works to put your spine in a better position while lifting, avoid intense pressure on your joints, and is uniquely good at improving bone density. If you struggle to integrate carrying into your fitness routine, which is an essential part of the seven functional movement patterns for building strength, rucking is a great option for you. Getting started is easy and incredibly simple. Are you ready to get started with rucking today? Share your thoughts with me in the comments on the episode page. In This Episode Why you should put more focus on carrying in your lifting routine (12:15) What is rucking and why you should know about it (13:34) The difference, pros, and cons between wearing a weight vast and rucking (15:19) Why rucking is great specifically for women athletes (19:37) How to be a 2-Percenter in order to see big changes (27:25) Tips for getting started with rucking and mitigating risk (29:15) Quotes “[Carrying] is kind of like the thing that most people aren't doing that would help them the most. Strength wise, fitness wise, cardio wise, and also just being protective against injuries.” (10:46) “I think that rucking is a great way to add a strength stimulus for women.” (20:22) “Women really were the people, as we have evolved, that kept us alive.” (22:48) “Only 2 percent of people, when they have the option of stairs or an escalator, will take the stairs. Now, if you back up, it's actually those very small decisions that we make every day, whether to take the stairs, parking farther away in the parking lot, picking your kid up and moving them, carrying your groceries. All these little ways of adding activity back into your life, those add up over the course of the day to a greater calorie burn and stimulus than a workout.” (28:01) “You know what is more risky than exercising? Not exercising at all.” (33:25) Featured on the Show Join Strength Nutrition Unlocked Here The Comfort Crisis by Michael Easter Michael Easter Website Follow Michael on Instagram Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes LTYB 281: How To Exercise Intuitively w/ Steph Ondrusek FYS 385: How To Build An Athlete Mindset Over 40 FYS 384: Making Mobility Practical w/ Coach RT3

Transcribed - Published: 1 November 2022

Why You're Struggling with Motivation to Workout

Are you lacking the motivation or energy to train? I often hear this from women athletes, and it often stems from a lack of fueling or being in a low energy availability state. If you are feeling more tired during your workouts or during daily activities, have to go to sleep hours earlier than normal, or find yourself taking the elevator instead of the stairs because you are just so tired, there is a good chance you are not fueling yourself enough. If You Want To Increase Your Motivation to Train, You Should: Get clear about how, why, and when you are fueling yourself and if it is enough for your training program Look out for signs that you may be in a low energy availability state Remember that your energy levels impact so much more than just your physical activity Stop Calling Yourself Lazy Sometimes we think that low motivation is a character flaw, that we aren't working hard enough, are feeling lazy, and just need to power through. But so often, we forget to look at what could be the underlying causes behind our lack of energy. Not fueling yourself enough, especially if you are an athletic person, is something you need to consider. I want you to stop blaming yourself and start looking at what, how, and when you are fueling yourself. You may find that your lack of motivation is really just a low energy availability issue by checking in with yourself regarding if you are getting enough daily energy intake. Getting Real About the Energy Your Body Needs Your energy levels impact your entire life, not just your intentionally structured physical activity. Low energy intake, or living in a low energy availability state, has psychological, mental, and physical impacts that you might not realize are linked. Not eating enough can play a huge role in determining your relationships, mood, goals, and so much more. This is why ensuring you are fueling enough for your unique body and training schedule is crucial. While the characteristics of low energy availability have a wide range, the impact they have on your body and mind is far-reaching. Are you ready to stop beating yourself up for being ‘lazy’ or ‘unmotivated’ and start fueling yourself the way your body needs? Share your thoughts with me in the comments on the episode page. In This Episode Why competitive athletes who love to train can still struggle with motivation (4:47) The reasons athletic women undereat and how it could be affecting your training and recovery (7:51) Why eating enough and fueling correctly is crucial even if you didn't work out today (11:28) How low energy could be impacting other areas of your life outside of the gym (14:30) Signs that you are in a low energy availability state and what to do about it (17:39) Quotes “The inspiration for this podcast really comes from many, many years of working with many of you and clients out in the world, other athletic women. Especially athletic women over 40 who come to me with frustrations about low motivation.” (2:00) “You know why you love to train. You have goals, and yet, sometimes it just seems like that motivation has gone ‘poof’ and is nowhere to be found.” (2:13) “It's not just the energy or the ‘motivation’ to go train; we are talking about your energy levels impacting your entire life.” (13:29) “When you get dragged down into the busyness of life, you can lose sight of how important your energy levels are and what it takes to stay fueled and recharged.” (14:52) “It is important to note that low energy intake, or low energy availability state, can manifest itself in different ways for different people.” (22:16) Featured on the Show Join Strength Nutrition Unlocked Here Laziness Does Not Exist by Dr. Devon Price 4 Part Energy Series Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes LTYB 350: Are You Eating Enough? Low Energy Availability in Sport LTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott FYS 382: Making Strength Gains in Your Late 40’s with Allison Fitzpatrick

Transcribed - Published: 25 October 2022

Inclusive Kettlebell Training

Diversity and inclusion belong in all areas of the fitness industry. By accepting all body types and sizes, we can help foster a sense of community and inclusion in an industry ravaged by toxic diet culture. I’m joined by Damali Fraiser, a Canadian kettlebell instructor, to talk about her mission of body acceptance in the industry, along with systemic racism and her non-diet approach to fitness. A Non-Diet Approach to Kettlebells See that there are other benefits to movement other than weight loss Design your programming for all body types, sizes, and goals Prioritize goals that are outside of weight loss About Damali Fraiser Damali Fraiser (she/her/hers) is a Canadian Kettlebell Instructor, Nutrition Coach, and author passionate about exploring fitness from an intersectional lens. Founder of Lift Off Strength & Wellness, Damali is a compassionate coach and student of strength who teaches hardstyle kettlebell technique, inclusive fitness, and sustainable nutrition that supports you in meeting you wherever you are and confidently moving forward to where you want to be. Dismantling Diet Culture in Kettlebell Coaching The fitness industry is toxic regarding diet and weight loss culture. Damali Fraiser explains why her mission to de-center weight loss is so important and how her experience growing up in the Slim Fast era initially shaped her beliefs. She makes she educates her children on the dangers of the diet industry. Damali shares the story of how an injury led her to seek out functional fitness in the form of kettlebells. Though she’s now healed, she has an improved and better quality of life thanks to her continued use of kettlebells, and her goal is to help other people feel that same sense of strength and vitality. Inclusion and Diversity in the Fitness Industry The kettlebell industry still has a way to go before it’s fully inclusive and diverse, but Damali is passionate about changing the narrative. She explains some of the steps coaches can take to dismantle toxic diet and fitness culture – it really is about decentering weight loss in their conversations. Damali also talks about the racist roots of diet culture. It takes all of us working together to dismantle systemic racism to move forward collectively and help heal the damage caused. How have you used functional fitness to overcome an injury or help your clients overcome injuries? What do you think of a non-diet approach to fitness? Let me know in the comments on the episode page. In This Episode Why it’s important to have broader conversations about fitness and health with our your children [5:30] How kettlebells or other functional training can become a healing force in your life [13:15] The current inclusivity and diversity in kettlebell training [17:00] How to dismantle toxic diet and fitness culture [19:00] What a non-diet approach to fitness is [20:30] The challenges a non-diet approach to fitness presents [24:00] The relationship between racism and diet culture [25:00] Quotes “I started to explore functional strength training for my recovery, and that was where kettlebells helped me to reconnect with myself and my body and my identity outside of Muay Thai. I appreciated how kettlebells make you feel unstable, yet that feeling is empowering, and you can now re-envision stability throughout your life.” [10:20] “With kettlebells, I can have an improved and better quality of life. I feel like I’m fully living when I’m strong in my body and moving well.”[13:25] “It’s multi-faceted. It’s a challenge just to be there and be present. Wanting to do a good job and have people see my expertise but also to see my humanity and know that I’m just alongside them, dealing with the same things they are.” [32:38] Featured on the Show Apply for Strength Nutrition Unlocked Coaches Corner Waitlist Join the Coaches Corner Kettlebell Training Course Apply for 1:1 Coaching Find Damali Fraiser Online Find Damali Fraiser on Instagram | Facebook Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts

Transcribed - Published: 18 October 2022

Why Athletic Women Should Toss the Bathroom Scale

Women are starting to fuel better, lift heavier, recover smarter; they have fewer aches and pains, but yet we still collectively place huge importance on the number we see on the bathroom scale. This can be problematic for women athletes, as that number is not an accurate representation of the gains you are working towards. Key Takeaways If You Want to Change Your Relationship with the Bathroom Scale, You Should: Understand that there are many nuances and complexities when dealing with your relationship with the scale Work towards stopping weighing yourself in whatever unique way feels good to you Remember that the scale is not an accurate representation of the strength gains you are making The Power of the Scale The bathroom scale has a collective power over many of us when it comes to being an athletic woman who wants to train and be strong. We can make an entire list of things that have been improving since we started training, but if the scale isn't going down, we have been conditioned to think it is not successful. But the truth is, there are so many gains we get from taking care of ourselves that have nothing to do with counting calories, eating less and moving more, or weighing ourselves every day. The scale can get in the way of your ability to feel at ease with things and fully embrace your identity as an athletic woman. Focusing on What Matters Weighing yourself less, removing the scale from your environment, and keeping things in perspective when it comes to gaining muscle mass and bone strength are all ways that you can work on your health rather than the number on the scale. This is not just an aesthetics game anymore; we need to move past being ‘toned’ or ‘skinny’ and focus on what really matters. When you are fueling yourself better, lifting heavier, and recovering smarter, you begin to have more energy, see more muscle definition and size, see improvements in your recovery and your energy, and so much more. These habits might not lower our body weight to what society idealizes, but they will help you stay strong and healthy for as long as possible. How does the bathroom scale factor into your relationship with your body, your weight, and your training? Share your thoughts with me in the comments on the episode page. In This Episode Why making strength gains has so many benefits that have nothing to do with the scale (8:29) How to know if you are fueling enough for your training (13:59) The impact of pressure from diet culture when it comes to maintaining unrealistic weight standards (20:45) Understanding how body dysmorphia plays into our relationship with our weight (25:35) What you can focus on instead of the bathroom scale (28:26) Quotes “I want to help you move past the bathroom scale as having so much power over you as a woman athlete.” (2:21) “Especially as athletic women, who constantly have the message drilled into us that we need to just eat less and move more, eat less and move more, we deserve a little bit more of a sophisticated conversation than that.” (13:33) “There can be a lot of reasons why we still continue to put so much emphasis and importance on the scale, even when everything else is better!” (26:06) “As an athletic woman, relying on weighing yourself less as a metric of your strength, as a metric of your improvements in the way that you are taking care of yourself and the things that you are prioritizing, is a smart way to move eventually.” (30:01) “There are lots of different things that you can think about, instead of just keeping track of your body weight on the scale.” (39:36) Featured on the Show Apply for the Group Strength Nutrition Unlocked Program Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes HTK 120: The Scale LTYB 314: How To Set Health Goals Beyond the Scale with Steph Dodier LTYB 350: Are You Eating Enough? Low Energy Availability in Sport FYS 373: The Problem with Tiny Pink Dumbells with Nikki Naab-Levy

Transcribed - Published: 11 October 2022

How to Build an Athlete Mindset Over 40

One area that I see athletic women over 40 consistently struggling with is the implementation of the high-quality information, techniques, and strategies they know would benefit them to include. Making change can be hard, and there is a mental and emotional challenge to adapting your training as you get older. However, with the right tools and mindset, the rewards of your training and longevity will amaze you. Key Takeaways If you want to effectively implement new training, nutrition, and recovery techniques as you age, you should: Develop awareness about what beliefs may be limiting your training gains Work with a coach or program that helps you implement the changes you seek Create an identity-based model to adjust your behavior and make habit changes for good Information Versus Implementation Information and the implementation of that information are two very different things. You could have high-quality information and tools to help you make a change in your training, but if you get stuck when implementing it into your routine, all that great information isn't serving you in the way it should. You don't need to do more just for the sake of doing more. Training more efficiently, or getting the most bang for your buck when it comes to your training, is only possible by changing the way you are thinking and adapting your training routine to your changing physiology. The Unsung Hero of Implementation We all have been conditioned by society to fear being lazy and that if there is no pain, there is no gain. This limiting belief is a perfect example of how powerful our belief systems are and the role they play in our training, nutrition, and recovery. If you are having a hard time getting started or implementing changes, it could be because of the beliefs you are holding onto about how you train and see results. Your beliefs affect your ability to follow through with implementing new habits that you know will be good for you. Your identity and belief system hold the key to adjusting how you can train more efficiently. Are you ready to implement effective training techniques as you age? Share your thoughts about the connection between beliefs and identity with me in the comments on the episode page. In This Episode The importance of shifting your training, nutrition, and recovery as you get older (4:26) Why it can be a struggle to implement things differently with fitness and nutrition (8:55) What it means to train more efficiently and implement good information (12:42) Learn what true HIIT training is and the importance of shorter intervals in training (18:38) How your beliefs impact your ability to implement the changes you know your body needs (21:13) Quotes “If you are an athletic woman over 40 and you are someone who likes to challenge yourself, you know that you might have to do things differently as you continue to get older.” (3:52) “It's hard sometimes to recognize that you are in a different place, and to make peace with that, and then to implement the new strategies that you know are going to be better for you.” (8:18) “Beliefs are a big factor in us as we are approaching our changing physiology, and training and doing fitness and nutrition in different ways. But beliefs are going to get in our way.” (21:29) “Coach is how we help you implement habits and behaviors to create new outcomes for yourself now and in the future. And it is very interesting to observe here how beliefs intersect with changing our habits around training and fueling and recovery.” (27:19) “As were approaching our 40s and beyond as women athletes, we are trying to make a change based on our old identities, the previous versions of ourselves. (29:03) Featured on the Show Apply for the Group Strength Nutrition Unlocked Program Here Acute effect of HIIT on testosterone and cortisol levels in healthy individuals study Laziness Does Not Exist by Dr. Devon Price Atomic Habits by James Clear Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago FYS 381: 6 Reasons To Hire a Nutrition Coach FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims

Transcribed - Published: 4 October 2022

Making Mobility Practical w/ Coach RT3

Often we forget what an important part of strength training mobility work is. Mobility work has the reputation of being something that you just tack on or do during a warm-up. But the reality is that mobility work is incredibly important and dictates how you move, how you feel, and the gains that you see in and out of the gym. Key Takeaways If You Want to Make Mobility More of a Priority, You Should: Support online content creators who are sharing this information by saving and sharing their content Stop thinking of mobility work as something on the side and instead center your training around it Remember to rest and recover in order to achieve the goals you are looking for Taking Care of Your Whole Body with Coach RT3 Rich Thurman, better known as Coach RT3, is a mobility specialist who is passionate about sharing his experiences as a black man in the fitness industry and advocating for coaching in a way that takes care of your body, mind, and spirit as one whole person. Mobility is Not an Afterthought Let's be real, does every part of your body function optimally? The chances are probably pretty low. Incorporating mobility into your strength training as the main objective will help you see the benefits you are looking for and improve your overall performance as you age. In general, we tend to overlook and neglect important health things until it is too late. This is why Coach RT3 is so passionate about helping others understand the why behind their workouts and get specific about how mobility work can help them. Mobility work is not an afterthought; it is a key component to achieving your goals. Knowledge is Power Coach RT3 really understands the importance of educating people on how their body works. You need to access the full capability of your mobility to ensure your training is going to succeed. Coach RT3 believes in the power of sharing information, which can be challenging on social media. But, through his passion and tenacity for the power of mobility, he helps people move better, feels better, and do more while still recovering in a way that is essential for longevity. The more you have access to your mobility, the better your life is going to be. What are you waiting for? Are you ready to dedicate yourself to mobility? Share your thoughts with me in the comments on the episode page. In This Episode Understanding the struggles around creating social media content as a creator (4:48) Calls to action that will help amplify and support the content of diverse online creators (24:52) Common mistakes or fallbacks people believe to be true when it comes to mobility (33:51) How to incorporate mobility work as a key part of your strength conditioning (40:12) Tips for working with Coach RT3 and improving your relationship with mobility (51:53) Quotes “I am a firm believer in the way I communicate and the way I put out information; it is in a sharing way. I don't hold any information back. And if you want to work with me and if you want to train with me, then you are working with me and training with me because you like the way in which I coach.” (26:18) “I want you all to be better and to understand and to learn and to grow. Because if you all learn and grow, then everyone is better.” (27:40) “Mobility should be the throughline for everything that you are doing in life because it is life.” (33:19) “If you really want mobility to be something that impacts your longevity and life, you have to slot it in as the thing, and everything else has to be the 20.” (44:53) “If you move better, you feel better… and if you feel good you do more. And if you do more, you get more of what you want overall anyways.” (51:37) Featured on the Show The Upgrade Guys Website Follow Coach RT3 on Instagram | TikTok Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes LTYB 338: Mobility, Justice, and Representation in the Fitness Industry with Rich Thurman FYS 370: Mobility for Strength Training with Dr. Jen Hosler

Transcribed - Published: 27 September 2022

CrossFit & Peri/Post-Menopause w/ Shawna Norton

You can still be a strong badass who can lift heavy as you journey through peri-menopause and post-menopause. But, you have to do it in a way that is a bit different than you did in your 20s. If you are a 40+ woman and not seeing the results you want, holding back on adjusting the way you train as your body transitions is probably the reason. Key Takeaways If You Want To Level Up Your CrossFit Training Through Peri-Menopause, You Should: Find a trainer or program that takes into account your unique physiological needs as a woman Give yourself grace when changing your mindset around getting stronger Embrace the confidence that CrossFit and strength training can give you as you age The Power of Muscle with Shawna Norton Shawna Norton is an L1 Certified Nutrition Coach through Precision Nutrition, with a B.S in Kinesiology. She holds an L1 with Crossfit and actively coaches athletes through her women’s only coaching program- Competitive Female Training. She is passionate about serving the needs of women in her community and loves helping them fuel their training and focus on what their bodies can do in peri-menopause and beyond. Why You Need to Lift Heavy Things As we get older, sometimes we can forget about the importance of hard things. Society tells us to focus on the scale and not get ‘too bulky’. But building muscle as you age, especially as a woman, is so important to your overall health, longevity, mindset, and happiness. This new stage of life is an opportunity for you to reassess what your body needs and create a strength training program that is going to meet your unique needs as a woman. Strength training isn't just about what you look like. It is a way to ensure your quality of life throughout peri-menopause, post-menopause, and beyond. Giving Women a Voice and a Program Women make up 50% of the sport of CrossFit, and yet most of the programs out there are designed for men. That's where Shawna comes in. She is all about empowering women with the right tools and knowledge to be given a voice in the CrossFit world and feel confident in their training. Shawna is dedicated to answering the question, ‘what about us?’. By helping women understand the power of muscle and how to achieve their CrossFit goals in a way that is adapted to a woman's physiology as she ages, Shawna provides programming tailored specifically to the needs of women. A conversation that is not had enough, in this episode, Shawna smashes CrossFit misconceptions and provides a unique perspective on strength training in peri-menopause and on. How have you adjusted your strength training to suit the needs of your changing body? Share your thoughts and experiences with me in the comments on the episode page. In This Episode The biggest lessons learned through the journey of strength training and CrossFit (11:12) Addressing the misunderstandings around CrossFit and getting strong as a woman (15:45) How to adapt your training through the Competitive Female Training program (24:17) Why the Level M Program is a unique approach to building strength (34:31) Tips for shifting your mindset when it comes to how you train as you transition through peri-menopause and beyond (38:55) Quotes “I got into CrossFit, and all of a sudden I had a barbell in my hands, and it was like, this is where I am supposed to be. I want to take up space, I want to lift heavy.” (6:17) “I am still a beautiful woman, but I am beautiful because of how I am made, not because of how society says I need to be.” (12:54) “Our programming is designed only for women. But we also communicate in a way that our female athletes can actually understand what they are supposed to do.” (29:10) “Women are 50% of the sport, and we have the right to have our weaknesses addressed to the same level that you are programming for men. Think about that when you are programming.” (32:16) “If you are not happy where you are at, you have to do something different. If you keep doing the same thing, you are going to keep getting the same results. Try it! What's the worst that can happen? You’re going to get stronger?” (42:43) “Having muscle is so much more than if you can fit into your jeans.” (48:23) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here Competitive Female Training Website Shawna Norton Website Follow Competitive Female Training on Instagram Follow Shawna on Instagram Pull-Ups Resource Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 382: Making Strength Gains in Your Late 40’s with Allison Fitzpatrick FYS 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims

Transcribed - Published: 20 September 2022

Making Strength Gains in Your Late 40s w/ Allison Fitzpatrick

The idea of gaining strength in your 40s and beyond can seem daunting. But with the right tools, nutrition, and support, it is much easier than you might think. Often we think we know best when it comes to how we can achieve our goals, but in reality, it takes an outside perspective to help you reach a level of health and happiness that you never thought possible. Key Takeaways If You Want to Make Strength Gains in Your 40’s, You Should: Find a coach or program that works to help you get clear and support your fitness goals Stop using the scale as the only monitor of your progress and health Fuel yourself properly for your activity level and pay attention to what is on your plate From Novice to Top-Notch with Allison Fitzpatrick Allison Fitzpatrick found strength training in her late 30s and is now a 10+ year veteran in the world of fitness. Coming to strength training as a non-athletic person, Allison had her fair share of skepticism and fear. After completing my Strength Nutrition Unlocked Program, Allison is here to give a first-hand account of what it is like to go through the program and the amazing gains she has made on the other side. Trusting the Process By the time Allison hit her 30s, she knew that she wanted to get stronger but didn't want her body to change. Like many of us, she struggled with the tug-of-war mentality between the things we can't control about getting older. She started to feel out of control of her body and was dealing with a toxic relationship with the scale. Finally, she was ready to try something new. Allison entered the world of Strength Training through Crossfit. What surprised her the most was how she started feeling happy in the gym. However, the real progress came when Allison realized she not only needed to change the way she trained but also the way she fueled herself. Take Control of How You Age Strength Nutrition Unlocked is all about embracing your ability to make a change. While we cannot control getting older, we can control how we treat our bodies, fuel our bodies, and think about our bodies. You are not a spreadsheet, and your body is not a calculator. It takes a personalized and nuanced understanding of your body needs to see the results you are searching for. Allison is keeping it real with a first-hand account of what it is like to be a student in Strength Nutrition Unlocked, embracing her highs and lows, and why nutrition was the key to making strides in strength as a woman in her late 40s. Are you ready to make a change when it comes to how you train and fuel your body? Share your thoughts with me in the comments on the episode page. In This Episode The one thing that hooked Allison when it came to lifting weights and getting stronger (9:33) How underfueling played a role in Allison joining Strength Nutrition Unlocked (16:30) Key nutrition changes that can have a huge impact on your outcome goals (30:27) Addressing our conversations and relationships with the number on the scale (34:51) Why fueling yourself properly and adjusting your mindset can help you reach PR’s you never thought possible (51:02) Quotes “It's like this crazy adrenaline rush. You have more power than you think you have. It was amazing to see that my body was capable of doing things I never knew possible.” (10:03) “For me, the biggest changes were increasing my protein and increasing my carbs and just overall food intake. And just being more mindful of what is actually on my plate.” (32:24) “I was making my feelings about myself and how I felt about myself contingent on this number on the scale… It really did become a toxic relationship.” (36:30) “I can’t control that I get older and older. I can’t control perimenopause. I can’t control that my body is going to change. There are all these things that are out of my control. But I can control what I put into my body, how I fuel my body, how I move my body, and how I think about my body.” (39:27) “I know I wanted to be happier. I know I wanted to feel better. I know I wanted all of these feelings, and I thought that losing weight was going to give me those feelings. And it wasn't that. As soon as I started to feel that increase in weight and eat more and feel better and notice that I am actually fueling my body for what I am doing, and fueling my body for strength and for health and for longevity and all of that, that's what is making me happy and making me feel good.” (48:56) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 381: 6 Reasons to Hire a Nutrition Coach FYS 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims FYS 350: Are You Eating Enough? Low Energy Availability in Sport

Transcribed - Published: 13 September 2022

6 Reasons to Hire a Nutrition Coach

If you want to build muscle, get stronger, see better results and gains in the gym, have more energy, and improve your performance, hiring a nutrition coach could be the best investment you have ever made in yourself. A coach can help you accomplish your goals quicker, focus on a doable way to reach those goals, and provide you with the emotional and social support you need to get there. Key Takeaways If You Want to Get Serious About Your Nutrition, You Should: Stop spending your time, money, and effort on figuring it out yourself Appreciate that you don’t have to be an expert in everything you want to accomplish Find a coach that will support you in your own unique environment Doing It Yourself is Not Free Many people out there think they can do it themselves when it comes to nutrition and fitness. While the internet is full of advice, that doesn't mean it's necessarily good advice. A meal plan or chatting with a bot does not help you change the things that are in your way, and will cost you your time, effort, and mistakes in return. If you are ready to make serious progress in your fitness and nutrition goals, a coach is the best way to create a plan that is doable in your life, and that fits your unique needs, likes, and dislikes. You shouldn't have to be an expert in order to feel good in your body and supported in your dreams; that's what coaches are for! Now is the Best Time to Start Being able to assess a situation objectively is hard to do, especially when it comes to our own lives. If you want to progress and gain strength and endurance, it will take more of a sophisticated approach that helps you build sustainable and addictive habits. When you get focused, get serious, invest in yourself, and put some money where your mouth is, it is incredible what you can accomplish. Don't keep putting off your goals, today is the best day to start, and it is never too late. With the right focus and support, I know you can do this. Are you ready to hire a nutrition coach? Share your thoughts with me about my top 6 reasons in the comments on the episode page. In This Episode Why hiring my first nutrition coach was the best investment I ever made in myself (2:12) How to navigate all of the fitness and nutrition advice you see on social media (6:11) Why DIY’ing your training is not as cheap or easy as you might think it is (9:58) Tips for approaching changing your fitness and nutrition regime as you get older (16:12) The problem with nutrition apps and why they can never replace a nutrition coach (23:44) Quotes “Hiring my first sports nutrition coach was a key decision that I made that really changed the trajectory of not only my fitness but my personal life and my career.” (2:19) “You might think that you are eating really ‘healthy,’ but that doesn't mean that you are adequately fueling, or eating enough of the right things, for example, to get you the fitness results that you want.” (7:52) “I wasn't just paying a coach. I am investing in my own growth and in actually having a plan to get me to my goals quicker and help me figure out why what I was doing wasn't working.” (11:07) “I want you to think about hiring someone to help you assess what needs to change, look at and identify the things you are willing to change, and how to do it in a way that is going to be doable in your life.” (19:10) “Meal plans don't teach you about long-term habit change, and they don't help you address the underlying challenges that might be getting in your way.” (24:24) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here 1-1 Strength Nutrition Coaching Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 380: From Endurance to Lifting: Top Sports Nutrition & Training Lessons FYS 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago

Transcribed - Published: 6 September 2022

From Endurance to Lifting: Top Sports Nutrition & Training Lessons

I have been on a journey through fitness, movement, and nutrition my whole life. I rarely take a moment to reflect on my past and all of the ups and downs it took to get to this point. So, what better way to start the new season than share my story with you and the lessons I have learned along the way. Key Takeaways If You Are Ready to Start Taking Care Of Yourself Better, You Should: Learn the necessary amount of fuel and recovery your body needs for your training Don’t forget the importance of an experienced coach and support system Remember that your training should add to your life, not take away from it The Gift of Hindsight When I started on my fitness journey, I had no idea about the importance of fueling for your training, recovery, the importance of muscle mass, and so much more. All I cared about was getting smaller and performing harder. It took me years to learn how to change my mindset and approach to training so that I could finally achieve the results that I was searching for. Luckily the gift of hindsight has shown me that when it comes to the idea of women athletes, an understanding of where you are and the struggles you are having is key to getting to the bottom of your issues and overcoming them. Expand Your Life It has taken me ten years of experience, learning, and education to get to the place where I know what works. This is why I am passionate about sharing this information with you so that you can take my past mistakes and use them to help guide you on your strength and nutrition journey. Don’t just rely on the wilds of Tik Tok and Instagram for information because not everybody out there is doing it the right way. I understand what it is like to be at the beginning, and I want to help you get past those challenges so that you can experience the expansive power that taking care of your body can give you, just like it's given me. What are some lessons you have learned throughout your fitness and nutrition journey? Share your thoughts with me in the comments section of the episode page. In This Episode Why I am looking forward to the renewing time that is fall (2:34) Join me while I share my story of how fitness and movement have played a role in my life (6:39) Learn why I am passionate about this subject and preventing others from experiencing my struggles (17:03) Addressing the controversy and emotions around Crossfit and Crossfit HQ (19:14) How learning to properly fuel my body changed the way I train and recover (25:14) Quotes “If you are a woman athlete, especially if you are 40 and beyond like me, there are just some things that we need to do differently. And I am really passionate about helping you perform better, build muscle, feel stronger, get those strength numbers up, hit new PRs, and feel even more capable in your life outside of training.” (4:13) “When I tell you I’ve done a lot of stuff, I've done a lot of different stuff!” (10:55) “Learning how to lift weights and the empowerment that I felt, the idea, the concept that never fucking occurred to me. That I could focus on getting stronger, and that my body was not a problem to fix, my weight wasn't a problem, just that concept alone changed literally the entire trajectory of my life.” (20:49) “It was just gradually through that process, of seeing what I was capable of and how lifting made me feel, that I found this freedom.” (23:42) “It took effort. It took consistency. It took awareness. It took challenging some of the certain beliefs I had had. It took learning new things, with the point being, how can I fuel myself better? (33:28) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here Stuck to Strong Private Podcast Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 369: Introducing the Fuel Your Strength Podcast LTYB 350: Are You Eating Enough? Low Energy Availability in Sport LTYB 364: Nutrition & Strength Training for Cyclists with Marissa Axell LTYB 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps FYS 377: Overtraining, Injury, and Burnout with Dr. A’Naja Newsome

Transcribed - Published: 30 August 2022

Protein Intake and Preventing Muscle Loss w/ Victoria LaFont

If there is one macronutrient that I receive pushback on, it’s protein. That is because it can be hard to increase your protein intake, but that doesn't mean it is without merit to do. If you want to feel good in your body and go throughout the day feeling strong and capable, you need protein, and that's a fact. Key Takeaways If You Want to Enjoy the Benefits of Protein, You Should: Understand the difference between knowledge and implementation when it comes to nutrition science Find a source of protein that works for you and your unique dietary needs Focus on balance and creating an atmosphere in which your body can thrive in longevity The Power of Protein with Victoria LaFont Victoria LaFont is an opera singer turned scientist. Her nutrition-focused copywriting and coaching have helped hundreds of clinicians go from burnout to career bliss. She is a summa cum laude graduate of the University of Western States with a master’s degree in human nutrition and functional medicine and is passionate about helping women build strength through balanced nutrition and strength training. Protein is Primary Protein is incredibly important when it comes to preventing age-related muscle loss, overall health, and longevity. The Latin root of the word protein even means primary, as it is essential to your body's ability to build muscle and function throughout the day. Victoria is passionate about letting the research speak for itself. She has seen firsthand how eating a balanced, protein-rich diet, and lifting heavy stuff, has helped women thrive for longer and avoid sarcopenia, or age-related muscle loss. If you want to protect your muscles for as long as possible, protein is the key you have been looking for. Making Balance Trendy Victoria's hope is that one day, balance becomes trendy. Women being afraid of their bodies changing is a billion-dollar industry, and the way society projects the way a woman is supposed to look prevents us from having perspective about our own body autonomy. Don’t let protein scare you. Instead, work to understand the science, research, and benefits behind protein so that you can bring your body to a place of balance and make decisions about your health based on what is right for your body. Are you ready to embrace the power of protein? Share your thoughts on this episode with me in the comments on the episode page. In This Episode Why you need to apply the basics when it comes to sports nutrition (14:28) Learn about sarcopenia and why it is such a growing problem for women (19:31) Debunking common myths around protein and getting back to the research (28:33) How to get started on increasing your protein intake if the numbers scare you (35:17) Tips for focusing on the benefits of protein that have nothing to do with the scale (44:42) Quotes "If we are going through those actions, we have to fuel that, or else we have detrimental outcomes. Not just in the gym but in our life." (16:09) "I want my feet to stay healthy and I want to put on as much muscle mass as possible before I hit menopause because I want to stay functional as I age." (22:21) "I hope and pray that balance becomes trendy and sexy and sells a lot of products. Because really that is what we need. And part of that balance is we have to intake enough protein for physiological function." (29:41) "Most women who are after this formula of increasing dietary protein and picking up some heavy stuff, weight gain, that's the thing you want to see on the scale, but it's so much different than what we have been taught." (48:46) "My job is to present a balanced point of view to people and support other practitioners who are doing that." (55:56) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here Victoria LaFont Website Follow Victoria on Instagram Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes LTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott LTYB 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago

Transcribed - Published: 21 June 2022

Powerlifting and Recovery Tips for the 40+ Athlete w/ Laura Phelps

As we age, we need to adopt our training and recovery programs in order to see continued performance. This is especially true in the sport of powerlifting, where it is critical to equip yourself with the knowledge necessary to keep your body healthy and ready as you age. Key Takeaways If You Want to Stay Strong in your 40’s and Beyond, You Should: Find a variety of sports such as powerlifting that make you feel good in your body Avoid the common conjugate programming mistakes by listening to Laura’s tips Don’t be afraid to get out of your comfort zone and always remember to give your body time to recover Finding Your Power with Laura Phelps Laura Phelps has been an athlete her entire life and started powerlifting at age 23. She currently holds 8 All-Time World Records in the sport of powerlifting and was personally coached by Louie Simmons. Since 2017 Laura has used her knowledge and expertise to help train others through her coaching company, Queen Bee Power. She finds pride in helping athletes both old and new succeed and reach goals that otherwise would have been unattainable. Staying Strong at Every Age Laura’s greatest hope is for everyone to stay healthy and be strong. Strength and power work to our benefit, especially as we get older, which is why we have to be wise and intentional about how we train in every stage of our life. Powerlifting is proof that you can be strong for a very long time, you just have to do it in a way that can adapt to your needs as you get older. Level Up Your Programming, Conjugate Style Adapting your training based on where you are now is nothing to be scared of. Powerlifting can be incredibly beneficial to your overall health and longevity, and Laura’s adapted version of the conjugate method can help you feel empowered while taking care of your body's needs. By building strength through supportive exercises, taking time for recovery, and introducing variation into your training routine, you can experience the restorative impact of conjugate-style programming. How are you adjusting your training program to the needs of your body at different stages of life? Share your thoughts with me in the comments on the episode page. In This Episode How the methodology of powerlifting training is different from bodybuilding and other sports (13:44) Common ways the conjugate method of powerlifting can be used by athletes (18:26) Tips for adapting your training as you get older (23:22) Explore the difference and benefits between conventional deadlifting and sumo deadlifting (33:45) The biggest form issues found when sumo deadlifting (37:50) Quotes “I just had this supreme confidence, not arrogance, but I had this unbelievable confidence in what I was doing because I loved it so much.” (12:37) “If you are doing everything right, following these principles and the right percentages and whatnot, and the recovery, it is set up for longevity.” (23:50) “Any time your body is imbalanced, you are putting yourself at risk for injury. So if we can make everything more balanced, I just think it is more functional.” (27:36) “If you don't bench press now as much as you did 10 years ago, it's okay. It's all relative at this point.” (32:03) “Powerlifting is proof that you can be strong for a long time, a really long time. You are just pushing yourself to your limit at that time and whatever your circumstances are.” (33:00) Featured on the Show Join the Strength Nutrition Unlocked Group Coaching Program Here Queen Bee Power Website Follow Queen Bee Power on Instagram | Facebook | YouTube Find the full show notes here Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 371: The Fitness Industry Needs Quality Coaches with Jasmine Braxton

Transcribed - Published: 14 June 2022

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