Info

Fuel Your Strength

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.
RSS Feed Subscribe in Apple Podcasts
Fuel Your Strength
2022
June
May
April
March
February
January


2021
November
October
September
August
July
June
May
April
March
February
January


2020
December
November
October
September
August
July
June
May
April
March
February
January


2019
December
November
October
September
August
July
June
May
April
March
February
January


2018
December
November
October
September
August
July
June
May
April
March
February
January


2017
December
November
October
September
May
April
March
February
January


2016
December
May
April
March
February
January


2015
December
November
October
September
August
July
June
May
April


Categories

All Episodes
Archives
Categories
Now displaying: Page 1
Jun 21, 2022

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:

  1. Understand the difference between knowledge and implementation when it comes to nutrition science
  2. Find a source of protein that works for you and your unique dietary needs
  3. 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

Jun 14, 2022
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:

  1. Find a variety of sports such as powerlifting that make you feel good in your body
  2. Avoid the common conjugate programming mistakes by listening to Laura’s tips
  3. 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

  1. How the methodology of powerlifting training is different from bodybuilding and other sports (13:44)
  2. Common ways the conjugate method of powerlifting can be used by athletes (18:26)
  3. Tips for adapting your training as you get older (23:22)
  4. Explore the difference and benefits between conventional deadlifting and sumo deadlifting (33:45)
  5. 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

Jun 7, 2022

If you have ever been injured in your sport as an athletic person, you know how challenging it can be to get back into it. Not just for your body, but also for your mind. Movement, exercise, mental health, mindset, self-efficacy, and burnout are all connected, which is why it can be extra difficult to come to terms with a change or adaptation in your training routine. This is why it is so important to find harmony in your training, and recovery, as an athletic person.

Key Takeaways

If You Want To Overcome Injury and Avoid Burnout, You Should:

  1. Look for new or interesting ways to experience the mental benefits of exercise in a way you haven't done before 
  2. Remember the importance of proper recovery in order to maintain your ability and motivation
  3. Take a step back and look at your environment and how it affects your goals, lifestyle, and mindset

Overcoming Injury with Dr. A’Naja Newsome

Dr. A’Naja Newsome is an exercise scientist, coach, and educator who is passionate about helping people like you to optimize your strength, mental health, mindset, self-efficacy, and balance training with recovery. She knows firsthand the struggles that adapting your training and understanding how your body is healing can take on an athlete. If you have ever been injured and noticed it took a toll on your mental health or identity, this episode is for you.

The Mental Benefits of Movement

Often when people think about the benefits of exercise, they focus on the physical benefits without realizing all of the amazing mental benefits movement and exercise can have. Improved mood, cognitive function, memory, and overall happiness are just a few of the ways that exercise and physical activity can benefit your life. 

However, when we have to change the way in which we train, it can feel like an overwhelming task. This is where your mindset, lifestyle, and goals come into play.

Building Goals Against Yourself

Dr. A’Naja is an advocate of adjusting your training to where you are right now. Instead of trying to compete against others or an old version of yourself, she recommends taking a step back and re-evaluating your training goals. By building goals against yourself, you can align the things that matter most to you so that you can improve your ability and performance while avoiding burnout, overtraining, and poor motivation.

By adjusting your mindset, you can adjust your training and recovery to your lifestyle. Because life is always going to happen, and as athletes, we need to find ways to improve our self-efficacy while taking a step back and checking that our actions are moving us towards our real goals.

Are you struggling with overcoming an injury or changing your training routine? How do your lifestyle, mindset, and goals play into your recovery? Share your thoughts with me in the comments on the episode page.

In This Episode

  • Explore the connection between movement and mental health (9:56)
  • How to develop the motivation, self-efficacy, and mental skills to promote longevity in your physical activity (16:06)
  • Advice for those having difficulty adjusting their identity to a new training regime (21:34)
  • Mindset and mental health strategies to help you adjust to a change in your physical activity (29:36)
  • The importance of social support when it comes to self-efficacy (35:34)

Quotes

“Enjoyment, happiness, those are all things we have seen a connection with increased physical activity.” (11:15)

“It is really important to understand that physical activity and exercise is not just about physical improvement. There are mental and psychological improvements as well that can be had.” (13:02)

“[Overtraining] is not worth it in the long run. For your physical health, but also your mental health. It is not good in the long run for the longevity of being an athlete to overtrain.” (20:18)

“Your lifestyle is going to constantly change. Your mindset is going to constantly change… you have to fully align your training goals to your nutrition, to your mindset, and to your lifestyle.” (26:16)

“I don't care what your one rep max is. I want to see if you can hit 85% six times, and look sexy doing it.” (31:15)

“Self-efficacy is not about it being easy, it's not about choosing easy tasks, it is simply about believing that you have the tools to overcome whatever obstacle is going to come.” (34:24)

Featured on the Show

Join the Strength Nutrition Unlocked Group Coaching Program Here

Follow Dr. A’Naja 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 362: Sports Injury Rehab & Returning to Lifting with Dr. Leada Malek

May 31, 2022

It is so easy to fall into common nutrition traps or trends that we think are serving us but that are really stopping us from reaching our fullest potential. Common diet and nutrition trends like intermittent fasting, keto, and low carb are not designed for everyone, especially women entering perimenopause or menopause that are athletic.

 

Key Takeaways

If You Are Ready to Adjust Your Nutrition in a Way That Will Actually Serve Your Body, You Should:

  1. Remember that women are not small men and the diet and nutrition trends out there are not for your female physiology
  2. Change your mindset around fueling and recovery practices that are tailored to your unique body
  3. Stop being afraid of carbohydrates and feed yourself with proper whole foods that are going to improve your training

Understanding the Science Behind our Bodies with Dr. Stacy Sims

In Part 2 of my conversation with Dr. Stacy Sims, she is breaking down the science behind why these common nutrition and diet trends are not working for your female physiology. Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. She is passionate about teaching the world why women are not just small men and empowering women to make choices that are supporting their bodies through every phase of life.

If You Aren’t Seeing Results, It’s Not Your Fault

If you have ever thought to yourself ‘why is this diet working for my male partner but not for me?’, you are not alone. The truth is most of the diets out there like intermittent fasting and keto do not take into account our unique female physiology. This is only amplified even more when our hormones start to change as we approach our 40’s and beyond. There is a reason that these common diet and nutrition trends are not working for you, and it is not your fault.

Embracing the Female Physiology

Females have a different threshold for calorie intake, oxidative stress, and countless other biological responses than men do. This is why we need to take a deep dive into what is going on with our bodies at every phase of our life so that we can mitigate the symptoms and see the results from our training that we are hoping for.

How are you fueling your body to ensure that you are supporting it in every way possible? Share your thoughts about this episode with me in the comments on the episode page.

In This Episode

  • Learn what the research says about intermittent fasting when it comes to women who exercise (5:25)
  • Why it is not your fault if you are not seeing the same results as a man using the same nutrition methods (10:51)
  • The problem with a keto diet as an active woman getting close to menopause (14:36)
  • What you should be putting on your plate if you are a woman who exercises in her 40’s (18:50)
  • How to stop focusing on the scale when you are not seeing the results you want to see (28:06)

Quotes

“If you look at the longevity data of exercise, it is more stimulating and more robust than intermittent fasting or time restricted eating.” (6:16)

“When we look at ketogenic and the lack of diversity and a huge overgrowth of the fila that promotes obesity, then it is definitely not a win for women, especially when we start hitting this change over of our hormones.” (16:25)

“If you don't have carbohydrates, you are not going to hit your training measures. You can't hit high intensity, you can't lift well, your body needs carbohydrates.” (20:11)

“I don't want people to think that I say all this stuff and I do it all the time and it is easy for me. Because it's not. It's hard for everyone, you just have to be very cognitive.” (27:05)

“The weight on the scale is not representative of what is actually happening. So we have to live through that little bit of transition and freak out in our minds that something negative is happening. But know that weight on the scale is not representative of what is happening inside the cell, what is happening with inflammation going down, or increasing the stuff that is in the muscle. So just be patient, just be patient, don't freak out.” (30:18)

Featured on the Show

Join the Strength Nutrition Unlocked Group Coaching Program Here

Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond with Dr. Stacy Sims

Check out 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 Apple Podcasts!

Podcast production & marketing support by the team at Counterweight Creative

Support the Podcast

Get 20% off Legion Supplements with code STEPH

Related Episodes

FYS 375: Peri-Menopause, Fasting and Low Carb in Athletic Women

HTK 077: Women are Not Small Men with Dr. Stacy Sims

May 24, 2022

Many women dont realize that as we age, our training and fueling routines need to change with us. But how do we do this when there are so many nutrition trends out there that are so easy to get sucked into? The answer is in this 2 part episode where we dive into the research beyond how to fuel and move your body in peri-menopause, menopause, and beyond.

Key Takeaways

If You Are Looking to Change Your Training Routine as You Enter Your 40s, You Should:

  1. Remember that women are not small men and most guidelines out there need to be adjusted for your changing body
  2. Drop the moderate intensity crap and focus on high-intensity speed and power to see the results you want
  3. Take a step back to re-learn the difference between being tired from exercise or tired from stress

Women Are Not Small Men with Dr. Stacy Sims

Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. She is a regularly featured speaker at professional and academic conferences, including those hosted by US Olympic Committee, High-Performance Sport NZ, and USA Cycling, she is a Senior Research Associate at AUT University and resides at the beach in Mt. Maunganui, New Zealand with her husband and young daughter.

Listen To Your Body and the Research

When a woman enters her 40s, her body composition starts to change. Many people associate the symptoms of these changes with low sleep, high stress, and try to do more training to counter it. None of these are the appropriate types of stress that your body needs in order to mitigate these changes. Women need specific changes to their training routine, along with nutrition, to support their bodies throughout their 40s and beyond. Proper sleep, high-intensity workouts, and polarizing your training in order to recover are key.

Change Is a Good Thing

Often as women are approaching peri-menopause they are nervous about getting bulky or are told to switch to moderate intensity workouts. Dr. Stacy is here to say that is absolutely not the case. Physiologically women respond better to speed and power, and if anything we should be increasing the intensity of our workouts when we can, and bookending them with softer workouts for our recovery. This is just one example of the necessary ways you need to change your training routine in order to support your changing body and hormones.

Are you excited for Part 2 of Dr. Stacy Sims' knowledge and experience? Share which of her tips you loved most from this episode with me in the comments section of the episode page.

In This Episode

  • Why the phases of your menstrual cycle should impact how you train (11:35)
  • Some of the changes that you can expect to see when entering peri-menopause (14:49)
  • How to shift the way that you strength train as you enter your 40s and beyond (18:42)
  • Why the ‘moderate intensity’ for women in their 40’s is the exact opposite of what you should be doing (26:22)
  • Tips for changing up your training and eating routine in order to stress your body and see results (33:52)

Quotes

“They attribute it to life stress, but it's not. Well, some of it is life stress of course. But when we pull it back to physiology and we see this change over these ratios, and our bodies are also trying to adjust.” (16:26)

“What we are trying to do when we get into our 40s is look for an external stress that is going to help support what the hormones used to do, or augment what the hormones can do.” (19:55)

“You need to work with someone who knows how to do proper movement.” (23:26)

“We don't know what it is like to be uncomfortable. We have air-conditioned houses, we have heating in the winter, we go outside in the summer, and we don't know what it truly means to be uncomfortable, so our bodies never adapt.” (32:05)

“We are really trying to get people to understand what it feels like, and teach themselves because we have lost that. We have lost what it feels like to be tired from physical activity, versus being tired from stress. So we are trying to teach that.” (37:41)

Featured on the Show

Join the Strength Nutrition Unlocked Group Coaching Program Here

Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond with Dr. Stacy Sims

Women Are Not Small Men TED Talk

Check out 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 077: Women are Not Small Men with Dr. Stacy Sims

 

May 17, 2022

Key Takeaways

What Can Change by Applying the Program Information:
  1. More compliments from your partner
  2. Huge strides in your fitness goals 
  3. Feeling like a nicer person with more stable emotions

About Brittany Sterling

Brittany Sterling is a member of my community. I asked her to come on to talk about her experience with Strength Nutrition Unlocked and how she’s developed her fitness routine through strength training.

The Support of Community is Second to None

Strength training has always been a part of Brittany’s fitness routine, but she talks about how she hasn’t always been hitting her goals and often hit plateaus. One of the biggest things that Brittany can attribute her success to these days is the power of community. 

Community is the best support system when you’re serious about your fitness journey. It’s there for motivation and support when you’re feeling stuck or you’re injured. And each community member brings their own resources, perspectives, and experiences that can help fuel you forward.

Surprising Benefits of Strength Training

When Brittany started working with me in my training programs, she learned how to apply the knowledge she knew from books in a more practical setting. She started seeing the gains she always wanted to and felt supported in all aspects of her life.

One of the most surprising changes for her was that she started to feel happier and more joyful in her life - and her partner even said she was a nicer, more fun person to be around. When you’re balanced in your fitness routine, including eating enough calories, you’re going to notice those awesome differences!

Your fitness journey doesn’t have to be perfect. When you take that element out of it, ditch the all or none thinking, and start enjoying your body now!

Let me know in the comments of the episode page what you’re doing to overcome your plateaus and what role community plays for you.

 

In This Episode

  • Why a support system or supportive environment is so beneficial [8:00]
  • How community can help get you through rough periods in your training [11:15]
  • Why it’s so crucial for you to fuel your body and eat more food when you’re working long, hard days [20:00]
  • What prompted Brittany to seek help with her fitness routine [24:15]
  • How calorie tracking might lead you into a scarcity mindset, leading to overeating [27:00]
  • What happens when you apply your book fitness knowledge to your fitness journey [29:00]
  • How following a balanced fitness plan with proper nutrition can help you lead a more balanced life [34:00]
  • How your fitness journey can inspire other women [39:00]
  • What happens when you remove the element of perfection from your fitness journey [41:30]

Quotes

“Having people that continue to support and push you, even when you feel down and out, you have people that you can learn from. You have people that have been there. That no what it’s like to slog through things. Maybe what you need to do today is not what you want it to look like. Maybe it’s just doing a little something. Anything’s better than nothing. Then you come out on the other side feeling so much more accomplished and better about yourself that you were able to overcome the emotional obstacle.” [9:06]

“In the last seven years, I’ve had multiple physical injuries, both work-related and gym-related, and it feels like starting from scratch all over again. You get very frustrated because you know where you were going, how well you were doing, and think ‘I know I’m capable, but I just can’t right now, so what’s the point?’ That’s where having that community come in really makes a difference. People who have been there, are there with you, can cry, suffer, hold your hand, cheer you on - it really makes a huge difference in your ability to keep pushing forward to the other side.” [13:17]

“Being well-fed makes me a nicer person!” [31:10]

“We get so hyperfocused on how we look. For women, it’s very much about appearances, skimpy bodysuits, and Lululemon head-to-toe. We do that to be noticed for how we look. How cool would it be to be noticed for what we can do? I don’t feel like we do that enough as women. Giving and getting feedback from other women is so cool.” [37:42]

“I don’t have to do cardio for an hour at one time in order to be effective and progress myself in my goals. As long as I’m moving. A little bit of jump roping or three sets of pull-ups on the squat bar in my backyard so I can do those things has really created this opportunity to not feel like I have to miss out on other things. I don’t have to sacrifice one thing for the other, I can do both, it just may not look like I want it to.” [40:51]

“We get into those weird mentalities and vicious loops where we say, ‘more is more, all or nothing, it has to be perfect.’ We put ourselves up for failure and fall into these weird, sneaky hate spirals. When you’re able to let those go and naturally allow yourself to find movement when you can, it makes it so much more enjoyable and so much less like a chore. When you’re able to find peace and enjoyment in that, other people notice and want to be part of it.”  [43:04]

Featured on the Show

May 10, 2022

Key Takeaways

If You Are Sick of Seeing Tiny Pink Dumbbells, You Should:
  1. Remember that just because you are a woman it does not mean you are not capable or are too fragile to be strong
  2. Stop worrying about getting bulky or comparing yourself to people on Instagram
  3. Find your weight sweet spot and focus on using an adequate amount of weight that is right for you

Calling Out Problematic Marketing 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.

Pink Is Not the Problem

There is nothing wrong with expressing your femininity and working out in a way that suits you. However, you need to ask yourself if your tool fits the application. We all have the autonomy to decide how we want to lift weights or exercise; the problem comes when we allow marketers to lie to women about how they can achieve their goals using insufficient methods. Strength training, real strength training, is all about using smart programming and an appropriate amount of weight to get stronger over time, not ‘to get toned and flexible’ by using weights designed to keep women in a small mindset.

The Weaponization of Femininity

The marketing of tiny pink dumbbells says that women shouldn't get too bulky and that they need to lift petite things because they are fragile. This is simply not true, and this brainwashing keeps women from experiencing their full abilities and capacities for getting stronger. 

The weaponization of femininity has a range of negative implications that we are honestly just sick of. If your goal is to get progressively stronger over time, you need to take a step back and analyze the messages that are being directed toward you as a woman who lifts.

How do you believe the marketing of fitness impacts your decisions regarding your routine? Share your thoughts with me in the comments on the episode page.

In This Episode

  • What is really behind the marketing of tiny pink dumbbells (9:12)
  • Why we need to stop lying to women about how they can achieve their fitness desires (15:14)
  • How to address a lack of lifting results and find your weight sweet spot (20:41)
  • The difference between something that makes you stronger and strength training (27:23)
  • Unpack the implication behind the messaging of tiny pink dumbbells (39:25)

Quotes

“It is amazing that we live in a day and age where tiny pink dumbbells need an entire podcast conversation, but they do! Because they are so prevalent in marketing and the marketing in what they can and cannot do for you in no way matches the reality of what you would actually want to use them for.” (7:21)

“Strength is a continuum. There is a lot of confusion about what you are trying to achieve and what is the best use of the thing that you are doing.” (21:05)

“Scratch below the surface of why you are buying something or why you are following someone or why you are doing something, because there is underlying science and utility in each of the modalities, and if you are going to choose something, choose something that actually has an application.” (38:32)

“When we make choices for ourselves, we need to step back and be logical and look beyond the marketing, I think that is my whole thing. The tiny pink dumbbell is fine, it can have its utility, just stop calling it strength training and stop saying it will make you toned because it freakin won’t.” (39:15)

“I still have capabilities that go far beyond what I thought I could do when I was in the box of the tiny pink dumbbell when I was in the world of the tiny pink dumbbell.” (44:36)

Featured on the Show

May 3, 2022

It can be tricky to strike a balance between when our bodies are optimized to go hard and when we need to rest. This is why wearable trackers like my personal favorite, Whoop, are such amazing tools to help you understand the data and analytics behind your performance and recovery.

Key Takeaways

If You Want to Use A Recovery Tracker to Improve Your Recovery, You Should:

  1. Find a tracker that provides you with science-based data and analytics unique to your body
  2. Don't forget about your menstrual cycle and the impact it can have on your training and recovery
  3. Remember that it is necessary to rest in order to see the gains that you want

Making Data-Driven Decisions with Emily Capodilupo

Emily Capodilupo is the Senior Vice President of Data Science & Research at Whoop. A Harvard-educated neurobiology expert, former gymnast, and current runner, Emily knows firsthand the importance of sleep and recovery when it comes to peak performance. She combines her skills, personal experience, and sleep and analytics knowledge to empower athletes to make intelligent, data-driven decisions about their bodies.

Recovery Is Non-negotiable

By now, we all know that rest is an important factor in recovery, but did you know it can also impact your athletic, cognitive, and emotional performance? The average person sleeps for ⅓ of their life, and yet the reason behind why sleep is a universal need is still yet to be fully understood. 

As Emily says, sometimes the best thing you can do for your body is rest. There is no point in training hard if you are not going to see the benefits, and you will not see the results you are hoping for without giving your body time to rest. By using a tracker like Whoop, you can better understand what is going on with your body and how to improve your metrics in order to meet your fitness goals.

Closing the Research Gender Gap

Another area that Emily is passionate about bringing attention to is the lack of female representation in academic research, especially when it comes to exercise physiology research. Historically women have been excluded from research studies, which does a horrible disservice to the females who want to train the right way. 

Whoop works to provide you with information about your recovery and sleep, and menstrual cycle so that you can work smarter, not harder. By understanding your menstrual cycle and how your body is operating, you can actually get fit more efficiently. Using technology to gain more information about ourselves, and learning how to apply this information in simple and straightforward ways, is truly the optimal way to perform in all of your athletic pursuits.

Are you ready to use science-backed guidance to improve your performance and recovery? Share your thoughts on data and science when it comes to your optimal health with me in the comments on the episode page.

In This Episode

  • How data collection and algorithms work hand in hand with human physiology (7:58)
  • What is taken into consideration when creating a recovery score with Whoop (17:25)
  • Why it is important to close the gender gap when it comes to exercise physiology research (29:22)
  • What Whoops current and future research tells us about our menstrual cycles (38:43)
  • How to adjust your training based on where you are at in your cycle, stage of life, and more (45:52)

Quotes

“It is a pretty powerful metric of how ready your body is to adapt to the varying stimuli you may be exposed to that day.” (19:21)

“The recovery score, because we are getting at these pretty basic physiological measurements of readiness and adaptation, it translates into all these different things. So both your ability to perform, as well as your risk of potentially getting injured.” (24:32)

“By neglecting research into how to comfortably and safely exercise as a person with a uterus, with these ovarian hormones, we are kind of setting these people up to opt out and therefore reduce their health later in life, shorten their lifespan, make them feel less good and less health, and I feel like that is a really big problem.” (36:54)

“We have collected data from thousands of perimenopausal and menopausal females, and we are going to be able to do research… to sort of understand what research in that population looks like in a way that academic research failed to comment on. We are excited to be a part of closing that gap.” (51:08)

“When we make stuff up, we are at such a high risk of getting it wrong and doing this huge disservice to a population who wants to do it right.” (53:37)

Featured on the Show

Join the Strength Nutrition Unlocked Group Coaching Program Here

Join Whoop Here

The Locker Blog

Apr 26, 2022

It is no secret that without quality coaches and personal trainers, there wouldn't be much of a fitness industry. And yet, if you are an aspiring coach or trainer, there are some common pitfalls that you might fall into. If you are trying to impact others in the world of fitness coaching and personal training, this episode is filled with the most important messages you need to know.

Key Takeaways

If You Want to Improve Your Skills as a Fitness Coach, You Should:

  1. Focus on improving your understanding of how people operate and communication skills to create strong bonds with your clients
  2. Set boundaries and do not engage with a topic you are not educated in or comfortable with
  3. Make an investment in yourself by seeking out help to start your career with your best foot forward

Get Your Career Toolbox with Jasmine Braxton

Jasmine Braxton helps personal trainers implement their knowledge and overcome their imposter syndrome as a coach. She is on a mission to not only help other people become coaches but to bring high-quality coaching and personal training to the world. She knows the pitfalls that brand new coaches or personal trainers often unknowingly fall into and is here today to provide you with the most important steps that you can take to become the most impactful coach you can be.

You Deserve to Know What You Are Doing

Getting your certification to be a personal trainer is the first step on a long journey to becoming the best coach you can be. Applying exercise-related science to a personal field can be difficult, especially when you do not have the skills necessary to program in a way that will be impactful for your clients. 

Understanding how people function and communication are two of the biggest struggles Jasmine sees in coaches and trainers. She has dedicated herself to helping others navigate these spaces and improving the quality of training available.

The Importance of a Good Foundation

If you have watched any home renovation show, you know that you can’t build a house on a bad foundation. Despite this, many trainers are entering the field without the foundational knowledge necessary to take the ‘stumbling stage’ out of the equation. There are a lot of lessons in failing, asking for help, and admitting when you do not know something. It is only by observing what you are doing and learning how to improve that you can remove as many barriers as possible in order to gain the success, results, and career that you want.

Are you ready to improve the quality, knowledge, and relationships in your personal training or coaching journey? Share your thoughts with me in the comments on the episode page.

In This Episode

  • What sets Jasmine’s approach apart from what is regularly seen in the fitness industry (11:44)
  • The biggest challenges when it comes to relationship building in the coach to client sphere (17:13)
  • How the pandemic impacted the in-person and online fitness spaces and why it has created a problem (24:18)
  • Why you need to give yourself grace when navigating the coaching landscape and progression of information (30:36)
  • What skills you need to cultivate in order to have the most successful clients and career (33:14)

Quotes

“For trainers, whether we are in Year 1 or Year 12, we still struggle with a lot of the same things. A lot of them is confidence in ourselves, and our ability to program, our ability to help our clients change behaviors, and just overall feeling prepared to do our jobs well.” (9:23)

“Getting a certification to be a personal trainer is just like stage 1. It is not everything y'all, it is just your start.” (12:31)

“Coaching is not just about prescribing sets and reps and progressing someone. It's about helping them achieve a version of themselves that they cannot see yet, but it is there if they have someone supporting them.” (22:18)

“There are lots of lessons in not getting things perfectly, and I think that is an opportunity for growth. When you are just okay with putting yourself out there and doing it and knowing it is not perfect, but learning what you can do to improve it.” (31:26)

“I'm doing this because I can so empathize with what it feels like to want to do this so bad… wanting to be in this industry, but feeling like you have all these little stumbling stones in your way that make it so difficult.” (38:19)

Featured on the Show

Join the Strength Nutrition Unlocked Group Coaching Program Here

Jasmine Braxton Website

5 Industry Secrets to Make Program Design Simple

Join the Career Starter Waitlist Here

Book a One on One Call with Jasmine Here

The Quality Coach Podcast

Follow Jasmine on Instagram

Apr 19, 2022

There is a huge need for more understanding of movement and mobility regarding fitness in general. While injuries are impossible to avoid, the idea that our bodies just fall apart as we get older has been normalized to, the point of, detriment. By providing yourself with the necessary tools and knowledge, you can keep your joints healthy to continue to do the things you love at any age.

Key Takeaways

If You Want to Improve Your Mobility, You Should:

  1. Start with a daily movement routine to ensure you are hitting your full range of motion
  2. Remember that mobility work is strength training, just with a different focus
  3. Get an assessment to understand your limitations and where your training should go

Connecting With Your Body With Dr. Jen Hosler

Dr. Jen Hosler is a physiotherapist and trainer who is passionate about helping women cultivate healthy behaviors and discover how simple it can be to live a healthy life, without stress. Building strong joints and tissue through mobility practices is the tool Jen uses to help her clients avoid injury, recover better, and connect with their bodies from the inside out.

Healthy Joints = Healthy Life

For many people, concerns around pain or injury in their lower back and neck stop them from achieving their health goals. Jen wants to challenge you to look beyond your regular fitness routine and incorporate some mobility practices that will target your joints and focus on your strength from the inside out to feel better and get stronger. 

Life will find a way to put every difficult position in front of you. This is why you should expose yourself to these movements now so that your body can be prepared for them when you are faced with them.

Making Your Mobility a Priority

Mobility work is like the brushing and flossing of your teeth, but for your joints. Mobility work can help you maintain and improve your range of motion, get necessary nutrients in and out of your joints, and help you gain body control and body awareness. Mobility is not something that you can just ignore, and the benefits you will receive from starting now instead of tomorrow will have a huge impact on your ability to take your health to the next level.

Don't just accept that your body will start to fall apart as you age. You owe it to yourself to connect with your body and see the return on your investment in your health.

Are you ready to start prioritizing your mobility? Share your thoughts with me in the comments below.

In This Episode

  • Common challenges women face as they age and how specific mobility training could help (8:25)
  • How to navigate fear surrounding a past injury or hurting yourself through mobility (15:10)
  • Addressing the polarization between mobility and nutrition in your day to day life (22:01)
  • Examples of how to properly move your body during mobility work exercises (30:35)
  • Why you should adopt a new attitude when it comes to how your body is aging (40:43)

Quotes

“I really realized that the place that I can have the most impact in helping people continue to still do the things that they love.” (4:12)

“We need to load and off-load the joint to flush junk out and get good stuff in. You can take all of the supplements you want, but if you are not moving your full range of motion, you are never going to get there.” (17:49)

“I am really lucky that I started to learn the importance of these things and addressing my limitations early on because most people don't realize until they are 40 or 50 and have a major injury.” (26:04)

“Most people don't realize that mobility work eventually looks like strength training, or it is strength training, it is just with a different focus in mind. (28:30)

“It is not necessarily your fault that you didn't have the right information, but it is your responsibility to address the things when your body is talking to you.” (41:43)

Featured on the Show

Dr. Jen Hosler Website

Movement Upgrade Mobility Classes

Follow Jen on Instagram

Join the Strength Nutrition Unlocked Group Coaching Program Here

Apr 12, 2022
Since I left teaching to start my own company nine years ago, my business has changed a lot. From Stupid Easy Paleo to Harder to Kill, to now Listen to Your Body, I try my hardest to stay transparent about how messy entrepreneurship and life can be. Now, I am ready to announce a new chapter in this journey, one that I hope you are as excited about as I am.

Key Takeaways

When Listening to the Fuel Your Strength Podcast, I Hope You:
  1. Remember my goals of being transparent and following my heart
  2. Relate to my changing business goals when being presented with new information
  3. Know that my dedication to this content only grows stronger with each business pivot
New Name, Similar Mission

I try my very best to only get behind something if in my body or mind it is a definite ‘hell yes’. Part of this process means changing course or pivoting when presented with new information or different viewpoints and perspectives you may have considered before. 

I am pleased to announce the new name of my podcast, the Fuel Your Strength Podcast. This new name is really a better fit that connects more cohesively with my mission, the content I love to create, and the community that I love to work with.

The Future of Fuel Your Strength

I love working with athletic women in the range of their 40s who really want to fuel smarter. I am passionate about helping women step into their strength at any age and combating the idea that life after 40 means accepting defeat. This new podcast will bring you evidence-based strategies for nutrition, training, and recovery so that you can continue to feel strong in your body and your life as a result. 

I cannot wait to take this show into the future, and I cannot wait for you to join me in this new chapter.

What are you hoping to hear about on the new Fuel Your Strength Podcast? Let me know your thoughts on the new name with me in the comments on the episode page.

In This Episode

  • Gather round for a true story from my past that I can’t wait to tell you (0:27)
  • Lessons from my entrepreneurial journey that may help you in your journey whatever that may be (4:25)
  • An exciting announcement about this podcast and what to expect going forward (7:04)
  • Why you should keep challenging yourself at any age (11:58)
  • What I hope you see when you look at my back catalog and my content going forward (13:21)

Quotes

“It goes to show that there are sometimes these different places that we come from, and I came from the world of education, and yet here I am still doing what I love, coaching, helping women with their nutrition… and it's just been such an amazing career I have had in this phase of my life.”  (4:10)

“As much as possible I try to share those things with you, about how much things have changed, about how my way of thinking about certain things has evolved, about how when I started this journey in 2013 of working for myself, it in some ways looked nothing like it does now.” (6:20)

“When we help women build their strength, it is incredible what else changes in the process.” (6:43)

“If I could say there was one thing that I was put on this planet to do, it is to talk about strength, to relay that message, to introduce it to people, to help support you as you are going through your own process of lifting and learning how to do it and understanding how you need to provide your body with the things it really needs to lift strong and recover well, and really see the results that you want.” (10:25)

“We all start somewhere. And it is okay to change and evolve and grow, especially when faced with new information or presented with different viewpoints and perspectives.” (13:53)

Featured on the Show

Join the Strength Nutrition Unlocked Group Coaching Program Here

Check out 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

Related Episodes

Apr 5, 2022
If you are a woman who lifts weights, chances are pretty high that somewhere along the line, someone has given you their unsolicited opinion of what you should and shouldn't be doing in your pursuit of strength. These comments can be cringeworthy and are part of a much larger problem that dissuades women from strength training despite all of the benefits that we know are out there.

Key Takeaways

If You Want To Be A Champion for Other Women, You Should:
  1. Find a support system of people who get you and want to celebrate your wins
  2. Don’t be afraid or doubt yourself when it comes to your strength training goals
  3. Remember all of the benefits of strength training and the positives that it can bring to your life

You Are Not Alone in This

So many of us get these ridiculous comments along our strength training journey. That we should be worried about getting ‘too big’, that we won't appear ‘feminine’, or that we will hurt ourselves. Being aware that there are always people out there who say stupid shit is important, but these belittling comments can stop women from strength training and reaping the multiple health benefits and quality of life improvements.  

This is why having a support system, whether it is virtual or in person, is so important on this journey. There are people out there that want to celebrate your wins with you and encourage you to keep going; you just have to find them.

Listen to Your Inner Badass

Did you know that only 1 in 5 women meet the recommended guidelines for muscle strengthening and cardiovascular activity? If we could put more weights in the hands of women and help them feel ready for the strength training journey, the benefits would be endless. This is why these comments matter. The negative comments that women in my community have received defy both science and logic. 

Please, don't give in to the ridiculous things people say. This is your life and body, and the badass in you who wants to lift weights and get stronger is the voice you should listen to.

Are you ready to be your own champion and stop letting the haters get you down? Share the most ridiculous unsolicited advice you have received with me in the comments section of the episode page.

In This Episode

  • The inspiration behind our conversation in this episode (4:08)
    Some of the unsolicited ridiculous things people in my community have been told about lifting (10:05)
  • Why you need to have awareness around people saying stupid shit (16:00)
  • Why women getting talked out of strength training is a massive problem (19:06)
  • The importance of being your own champion in a society that has not caught up (22:27)

Quotes

“I think it is important that we know about women out there breaking records and doing cool shit and saying hey, I can be strong and amazing at what I do.” (6:05)

“There is this interesting dynamic that is not just when a woman describes that she wants to exercise, buts it’s the kind of exercise that we applaud.” (13:35)

“When I hear this, it really annoys me, because I know there are women out there who get talked out of or start to doubt, and they stop strength training, or they never even begin.” (18:52)

“We know that there is so much evidence for why muscle strengthening, strength training, resistance training, that's adequate to produce the response we need for our bodies. That it's adequately loaded, that it's progressively loaded, doing it in a smart way, we know that this has benefits.” (20:53)

“Doing this alone can be extremely isolating. It is very easy to start second-guessing yourself. It is very easy to let the naysayers get you down or talk you out of this. It is very easy to succumb to the pressures around you of what you should and shouldn't be doing. And it is really lonely when no one gets you.” (23:50)

Featured on the Show

Join the Strength Nutrition Unlocked Group Coaching Program Here

Check out 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

Related Episodes

Mar 29, 2022
When I look back at all of the unknowns or mistakes I made when I started lifting way back in 2010, it makes me shutter. My goal is to help you avoid those mistakes and provide you with the tools and information necessary to help you achieve your goals while also fueling yourself smarter, getting stronger, building muscle, and performing better.

Key Takeaways

If You Want To Start Developing Better Nutrition Habits for Your Strength Training, You Should:
  1. Make sure you are fueling enough for your activity level
  2. Remember that carbs and protein are your longevity friend
  3. Adjust your strength and nutrition plan to serve your personal goals
Hindsight is 20/20; As They Say

I see many common mistakes in my community and my listeners, and I only wish I could turn back time and have hindsight on my side. While I can't do that for myself, it is my pleasure to be able to do that for you. Falling into the same pitfalls that I did when I was fresh at lifting is something that I want to help you avoid, which is why I choose to point out the common mistakes I see to help you be as successful in your body as possible.

Setting Your Body up for Success

If you have stepped up your activity level but continue to fuel your body the same, there is a good chance that your body is not happy. By shifting your mindset around what you are actively doing and how much fuel your body needs to accomplish that, you will avoid Low Energy Availability and improve your Basal Metabolic needs. 

By troubleshooting and changing how you are thinking about fueling your body in relativity to your activity,  you will find the answers you are looking for to get out of these frustrating circumstances when it comes to strength training and nutrition.

Are you ready to fuel smarter in order to build strength, energy, muscle, and perform better? Let me know what you want to hear next in the comments section of the episode page.

In This Episode

  • The first thing that I wish I knew about fueling my body for strength training (3:51)
  • Discover the problem with the mantra ‘eat less move more’ (8:40)
  • Why you should be mindful of getting enough protein intake when strength training (15:01)
  • How coffee could be sabotaging your energy, especially if it takes the place of your breakfast most mornings (18:55)
  • Why some nutrition tools may not be well suited to the strength and nutrition goals that you have (22:30)

Quotes

“I was eating, of course, but I really wasn’t mindful of how much energy I was expending through my training. Which was a lot.” (5:22)

“You sort of have to understand how these things can morph and then when supported by the community at large, especially when there is not a lot of context involved.” (12:07)

“Once women are in the menopause transition, and there is lower estrogen, it is harder to build muscle for a variety of reasons and if we are not eating enough food overall… one of the things that happen is we start to lose muscle tissue.” (15:34)

“You are going to perform a lot better in your training if you put more in your system than just coffee.” (21:24)

“Not every tool is a good idea for you, and this is where being discerning is really, really important.” (26:20)

Featured on the Show

Join the Strength Nutrition Unlocked Group Coaching Program Here

Check out 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

Related Episodes

Mar 7, 2022
Strength training has the potential to expand your life in so many ways, which is why it makes me so sad when those who are relatively new to lifting get scared off by common myths and misconceptions. In my experience, there are three common strength training myths that I see that I want to set the record straight on.

Key Takeaways

If You Want To Avoid Common Strength Training Myths, You Should: 

  1. Know that you don't need to lift every day and that recovery is important
  2. Stop trying to confuse your muscles instead of working towards your goals
  3. Don't push yourself to the point of soreness where you don't enjoy it anymore

Strength Training Myths Exposed

One of the first myths people often hear when they are first exposed to strength training is that they need to lift every day. This couldn't be further from the truth. Rest and recovery days are necessary for a sustainable lifting routine, and they should not be taken lightly. The improvements you will see in your results when you schedule in the time for a recovery day from lifting will speak for themselves.

Another common myth is that you have to confuse your muscles in order to see results. While it is important to have modifications in your lifting routine to keep your muscles adaptive, you can actually do yourself a disservice by confusing your muscles too much. A training plan that progressively overloads you while training towards your goals is the key to a strategy that works for you.

The Key Is a Progressive Plan

Another myth that I see my clients get caught up in all the time is that if their workout is not making them incredibly sore, then it is not working. While everyone feels soreness occasionally, pushing your body to the point where you are so sore that you are not enjoying your workouts anymore isn't benefiting anybody.

By creating a progressive plan, you can get more out of your lifting in the long run. Being more consistent, showing up without being extremely sore, enjoying your workouts, buying back more time, all without overdoing it, are just some of the benefits of avoiding these three common strength training myths.

What are some strength training myths that you have come across? Share them with me in the comments section of the episode page.

In This Episode

  • Learn about my exciting new offering that you have been asking for for years (3:43)
  • The importance of recovery and why you will see better benefits when you don't lift every day (8:18)
  • Why you don't need to confuse your muscles in order to make progress in your workouts (12:00)
  • Why your workout doesn't have to make you sore in order to be effective (18:23)
  • How to find a training plan that is matched to your goals, needs, equipment, and more (22:55)

Quotes

“Not only do you get amazing benefits from strength training, but I really do believe that it is a catalyst for expansion in your life.” (3:19)

“If we want to build strength, we are going to have to progressively overload the training plan over time. There are multiple ways to progressively overload a training plan, but all this means in very general speak, is that we have to change up certain variables of the workout at a reasonable pace over time so that your body continues to adapt.” (13:18)

“If you have goals, and you are looking to increase mass or looking to increase strength or looking to increase speed, power, then its important that you spend enough time actually being exposed to those things so that you increase and improve.” (17:40)

“Your soreness is really not a great indication of how good the workout was… but it is pretty demotivating when you are incredibly sore all the time, or you are just wiped out all the time, it is very difficult to wake up the next day or two days later excited to do that next workout.” (21:57)

“If you are following a training plan that is well thought out, hopefully, it is progressing you as wisely as possible.” (22:48)

Featured on the Show

Find Out Which Program Fits You Best Quiz

Dynamic Dumbells Program

Check out 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

Related Episodes

Mar 1, 2022

Creatine can be one of the most beneficial supplements out there, especially for those who are physically active. However, there are a lot of myths and misconceptions about creatine. This is why I have invited ‘Dr. Creatine’ himself to the show today, to arm you with the knowledge necessary to decide if creatine is right for you.

Key Takeaways

If You Are Interested in Creatine, You Should:

  1. Educate yourself about the benefits of creatine when taken properly 
  2. Learn about the common myths and misconceptions about creatine and how they differ from reality 
  3. Stay up to date about the latest creatine research from doctors like Dr. Forbes

Enhancing Athletic Performance With Dr. Scott Forbes

Dr. Scott Forbes is a researcher who focuses on sports science and various nutritional and training interventions that enhance athlete performance. He is an expert at examining nutritional and exercise interventions for optimal muscle and brain health in older adults and has worked as a personal trainer and athlete consultant for several professional and varsity level sports teams. He is passionate about helping those interested in creatine understand the science and reality behind the supplement so that they can make informed decisions for themselves and their health.

Understanding Creatine

Creatine is derived from three amino acids and is generally stored in muscle tissue. Creatine is beneficial for those who participate in high-intensity exercises, such as sprinting and lifting weights. It is not just for ‘meat heads’ or ‘gym bros’, and its benefit for bone health, muscle performance, and brain function are scientifically proven. Creatine works to enhance your muscle strength, not your muscle mass, which means it won't make you bulk up more than you want to.

The Science Behind Creatine

Dr. Forbes’s research specifically looks at the gender gap that has previously existed in scientific studies and works to prove that creatine is safe for both males and females of varying ages. Dr. Forbes wants to help others avoid unnecessary work ad complications when it comes to supplementing with creatine and dismiss the myths and misconceptions that can surround this supplement. 

If you have considered taking creatine or want to get some real, scientific-based evidence into the benefits of creatine, this is an episode you cannot miss.

How does creatine play into your workout routine and supplementation? Have you experienced the benefits of creatine? Share your thoughts with me in the comments section of the episode page.

In This Episode

  • The first thing you should know if you have never heard about creatine supplements (9:57)
  • Why taking creatine can be beneficial when it comes to your workouts and overall health (12:44)
  • Female-specific benefits that you can expect when you start to take creatine (18:30)
  • Addressing common myths and misconceptions about creatine as submitted by listeners like you (20:54)
  • What to expect in the future of creatine medicine and how to know which type of creatine is right for you (28:57)

Quotes

“Over time, it has been the one supplement that has been shown to have a benefit. And there seem to be more and more benefits in regards to creatine, so that is why I have just stayed engaged with creatine and got more excited over the years, and now it has become a focus for the past five or six years in my research laboratory.” (7:26)

“There are so many myths and misconceptions associated with creatine, and I am just passionate about providing that information to whoever is interested in listening and trying to influence one person at a time.” (8:03)

“If you take a creatine supplement, you get about a 20% increase in the amount of creatine within your muscle. So you make that energy system just a little bit bigger, and then you can run a little bit faster, you can lift a few more reaps, and over time that can translate into bigger and stronger muscles.” (13:13)

“If you combine creatine with resistance training, you can enhance bone strength, particularly in post-menopausal women.” (17:35)

“Be patient, wait a little bit, and you will actually have bigger and stronger muscles over time.” (22:40)

Featured on the Show

Join the Group Strength Nutrition Unlocked Waitlist

Dr. Scott Forbes Profile

Follow Dr. Scott on Instagram

Check out 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

Related Episodes

LTYB 358: Hypermobility, Pain, and Strength Training with Nikki Naab-Levy

LTYB 351: Strength Training Risk vs Benefit 

LTYB 350: Are You Eating Enough? Low Energy Availability in Sport

Feb 22, 2022

Knowing how to train and fuel yourself appropriately, especially as a female athlete, goes way beyond just lifting weights. Whatever other pursuits you enjoy also require the knowledge and understanding necessary to train for your body's unique needs.

Key Takeaways

If You Want to Improve Your Cycling, You Should: 

  1. Work to change your mindset and educate yourself about the right training practices for your body and age
  2. Ensure that you are fueling your body properly to have the energy you need to feel and train better
  3. Work with a coach to keep muscles on your skeleton while pushing the pedals properly and mobilizing fat

Badass Bosses on Bikes With Marissa Axell

Marissa Axell is a cyclist and cyclist coach who has dedicated her work to teaching women cyclists how to be badass bosses on their bikes. She helps women understand not just the skill but also the nutrition, recovery, and training that works well for female cyclists at every age. Disappointed by the lack of information and representation in the female cycling work, Marissa took her years of experience and created a space and program that, frankly, I wish I had known 20 years ago when I first got onto a bike.

Chasing Quality, Not Fatigue

We have been conditioned for years that we have to be on every adventure and embody the all-or-nothing mentality. While Marissa is an advocate for high-intensity interval training, she has framed it in a way that does not set your body to chase fatigue but instead chase quality.

Focusing on your exercise quality and intensity will do more for your fitness, physiology, weight, and long slow distance effects than going above your threshold ever will. As we age, we have to remember to change our mindsets and training practices to best serve our here and now bodies in a way that still delivers the results we expect.

Changing the Mindset of Women Athletes

It has only been in the last five or so years that we have started to understand how women of different ages need to train. We are cyclical beings which means that we need to match our training to the cycles of our bodies and our lives to see improvement.

Fueling, recovery, and intensity are some of the most important factors for making long-term and sustainable fitness goals. While it is natural to want to see rapid change and be told what to do, it is not always the most effective. Finding the mix that works for you while having a constant conversation around fueling practices and rest is the key.

Are you ready to reevaluate your training and nutrition practices when it comes to cycling or other exercises outside of strength training? Share which activities you enjoy doing the most with me in the comments section of the episode page.

In This Episode

  • How to start introducing the idea of periodizing your training (9:45)
  • The most common training mistakes that female athletes need to approach differently in cycling training (13:33)
  • Why changing your mindset around how you train as you age is crucial to your success (21:01)
  • Examples of High-Intensity Interval Training on a bike and why it may not be what you imagine (25:29)
  • Why you need to be fueling properly for your activity level and body composition (30:04)

Quotes

“It is really important to sit down with your client or athlete and just allow them to dream about what the best scenario ever would be. And then I kind of reverse engineer how we can make that happen, and rest is by and large a big part of that.” (11:47)

“Cycling, that sport, is so stuck in traditions a lot of times. And we didn't really know until about five years ago that women really needed to train a little bit differently once they are over the age of 40. So we are still fighting this ingrained traditional sense of training, and we are still fighting a little bit of the patriarchy and misogyny.” (17:14)

“I want you to think more about how to keep that muscle on your skeleton; that is what is going to help you stay comfortable and keep you peddling for a longer duration. It's not the hours in the saddle.” (21:49)

“Would you take your sports car to the gas station and fill it up with 2 gallons of gas and then go for a 4-hour drive through the mountains? Probably not, because you would be worried about running out of gas. And that is literally the same thing you are doing when controlling or restricting your intake, and then trying to train on top of that.” (32:09)

“It's hard to distinguish the correct information from the noise. And so that is where we come in, and we talk about fueling your body for the tasks at hand.” (34:22)

Featured on the Show

Join the Group Strength Nutrition Unlocked Waitlist Here

AXN Fitness and Coaching Website

Follow Marissa on Instagram | Facebook

Join the Confident Cycling Collective Facebook Group Here

Check out 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

Related Episodes

LTYB 353: Fueling Best Practices for Active People with Jamie Scott

LTYB 350: Are You Eating Enough? Low Energy Availability in Sport

LTYB 348: Improve Your Fitness Over 40 with Robin Legat

Feb 15, 2022

When consistency is working, it's great. But what do you do when consistency gets in the way? It can be hard to find a way to frame your goals and your training to move forward when consistency seems to go out the window. However, with a few mindset shifts, you can find some solid ground to stand on and stop being so hard on yourself when it comes to your consistency in the gym.

Key Takeaways

If You Want to Stay More Consistent With Your Workouts, You Should: 

  1. Stop comparing yourself to others or a past version of yourself
  2. Make a realistic plan for how you are going to show up for yourself and your movement practices
  3. Seek help and accountability from a trainer or a friend

Main Point #1

A lot of the conversations I have been having with my clients lately have been focused around the idea of consistency, and what to do when your perceived lack of consistency seems to be mocking you. This mindset is rooted in the perfectionist, all-or-nothing camp, which can negatively affect your motivation and consistency towards your goals.

Many of us have a perception that in order to be consistent with something, we need to do it more than we are. But what if you took a minute to stop judging ourselves and stop using consistency as a metric in which we compare ourselves to past versions of ourselves and others?

Main Point #2

A great way to make your consistency feel more real is to plan for every aspect of what your practice is going to take and be realistic about its necessity of it. By understanding that there is value in moving, even if you are not 100% perfect or consistent, you can define your own personal version of consistency in the here and now.

Redefining what consistency means for you and separating the idea that consistency means perfection will help you train smarter, not harder. I want you to get the most out of your training, and when we can only focus on what we aren't doing, we tend to forget about all of the great things we are doing.

Are you ready to shift your mindset around what consistency, success, and progress look like to you? Share your thoughts and struggles with consistency with me in the comments section of the episode page.

In This Episode

  • Learn about the problematic language that can surround your idea of consistency (5:49)
  • How to define what consistency looks like to you here and now without comparing yourself to your past or others (9:20)
  • Why you need to be realistic about how often and how hard you can work out and make it count (12:52)
  • Discover why consistency and habits are not necessarily as connected as you may believe (18:11)
  • What to do if you are struggling with the idea of consistency and dont know how to move forward (19:45)

Quotes

“When things are going well, and you feel like you are hitting your stride, the idea of consistency in your habits, in your training, in whatever practices you are trying to implement, can really feel amazing, until it is not.” (2:43)

“Let's figure out what is going to help you move forward, build strength, get results, work efficiently, make the most out the time you do have, and that is your consistency level, and that is fine.” (9:16)

“We can go hard, but we have to be wise about how hard we go, and also take into consideration some of the variables that go into how hard we personally can go.” (13:31)

“Sometimes life happens. We have to be forgiving and compassionate about that, and we have to be understanding.” (18:57)

“You don't have to be perfect, you don't have to make consistency yet another thing that you feel is so heavy in your life, another thing that you are not doing good enough. You are doing good enough.” (25:34)

Featured on the Show

Join the Group Strength Nutrition Program Waitlist Here

Check out 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

Related Episodes

LTYB 359: #1 Way to Set More Effective Fitness Goals

LTYB 355: 24 Ways to Move More with Nicole Tsong

Feb 8, 2022

One of the most common questions I get is about returning to lifting and modifying your training after an injury. While it can feel scary to get back into lifting after an injury, the good news is that with the right program, your body can overcome more than you believe it can.

Key Takeaways

If You Want to Return To Lifting After an Injury, You Should:

  1. Listen to pain as if it is a messenger and not a serious alarm
  2. Try to move past your fear and anxiety by thinking happy thoughts
  3. Work with a professional to find the right dosage and rate of exercise for your state

Getting Back to What You Love with Dr. Leada Malek

Dr. Leada Malek is a licensed physical therapist, board-certified sports specialist, and one of the 9% of therapists in the US who specialize in sports therapy. She has treated everyone from professional dancers to athletes, weekend warriors, and young adults. Dr. Malek uses a combined approach of manual therapy and therapeutic exercise to help her patients move better, perform better, and compete again. She believes in retraining the body as a whole and assisting people in preventing or recovering from injury so that they can continue to do what they love.

Treating the Whole Person

You may not think of yourself as an athlete, but Dr. Malek believes that you are one if you are doing something that you love. When an injury happens, it can prevent us from doing these activities; and it can profoundly impact our mental health, immune system, hormones, sleep, and mood.

Dr. Malek likes to get to know and treat a person as a whole being. Knowing what drives you, your fears, and your strengths can help identify an injury and prevent any future injuries. Addressing your thoughts and beliefs around your injury can actually help you resolve your pain and give you the confidence to get back into lifting again.

Get Past Your Fear and Back Into the Gym

Sometimes an injury or simply getting older can make us question our ability to build strong muscles and strong bones. But Dr. Malek is here to tell you that your body is incredibly resilient, and with the right dosage and right rate of exercise, your body can adapt, and you can take baby steps towards doing what you love again.

Pain is not always a sign of injury, but it does need to be listened to. By paying attention to what your body is trying to tell you, and focusing on the exercises and movement patterns that make you feel the best, you can address all the things that go into making you a functioning human, and move past your injury in the best way possible.

Are you ready to address your fears around rehabbing your injury and get back to lifting? Share your thoughts with me in the comments section of the episode page.

In This Episode

  • Common issues that athletes deal with, even at a high level of performance in contrasting arenas (10:02)
  • The role of low energy availability and how it can impact how you train (14:49)
  • Physical manifestations that can come from low energy availability when recovering (20:56)
  • What to do if you are afraid or skeptical to start lifting again after an injury (24:42)
  • How to know how much mobility is right for you (34:20)

Quotes

“Once I got in and really started to appreciate how you could use exercise to help someone continue to exercise despite their ability to not exercise, that was really cool to me.” (7:14)

“It may not show up in hormonal levels, or maybe it is, and you just can't see it, but it can show up in your mood, in sleep disturbances, in immune function.”  (20:24)

“Not every question that you ask the person may be about the injury, but every question you ask should be about them. What they think, what they believe, how they view their injury, what scares them or what excites them, and what they want to be able to do. Because if you have all that information, and they are having an off day because of something else, you might catch something at a very early stage that could save them from a future injury.” (23:11)

“You should be able to complete everything you want to do without the looming fear of ‘this is going to injure me again’. Because your body is super resilient.” (27:24)

“There is someone out there that is dedicated to making sure that you understand your body in the sense that is going to offer the way of exercising for longevity, and that doesn't hinder your progress.” (29:39)

Featured on the Show

Join the Group Strength Nutrition Program Waitlist Here

Dr. Leada Malek Website

Follow Dr. Malek on Instagram | Facebook

Check out 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

Related Episodes

LTYB 358: Hypermobility, Pain, and Strength Training with Nikki Naab-Levy

LTYB 351: Strength Training Risk vs Benefit 

LTYB 350: Are You Eating Enough? Low Energy Availability in Sport

Feb 1, 2022

Have you ever wished that you started your strength training journey earlier, maybe even in high school? The benefits of teaching girls how to lift properly at a young age go beyond the physical body and can impact their confidence, mental health, and body image.

Key Takeaways

If You Want to Help Girls Get Stronger, You Should:

  1. Be mindful about the language you use around body image
  2. Encourage them to be conscious consumers on social media
  3. Shift mindset away from aesthetic based exercise towards strength-based results

The Benefits of Strength Training With Tiffany Ragozzino

Tiffany Ragozzino took her loves of fitness and education and combined them to help young girls get stronger and love their bodies. She is currently the Physical Education and Health teacher at an all-girls middle and high school in Los Angeles. Her mission is to empower girls and women to lift a barbell, be strong, show that muscles can be feminine, challenge them to see what their body is capable of, and gain confidence in themselves.

Getting Stronger in School and Life

As adults, we are expected to know how to move properly, but we were never taught how at a foundational level. Tiffany helps girls learn how to work through the functional movement patterns so that they can enter any space and feel confident in their ability and knowledge. She has seen firsthand the empowerment that these young girls experience when they learn how to move their bodies and build strength. 

Not everybody grows up being a track athlete or a soccer star. Tiffany's program offers something different that has a total body and mind impact. Her program includes mental health support, teaching girls to be critical consumers when it comes to social media, how to do deal with body image issues, and a range of other topics meant to help girls love and accept their bodies.

Making Life Better for the Next Generation

Growing up in our modern world, where social media is everywhere, isn’t easy. Today, girls need the skills that Tiffany teaches them to build strength and confidence. These skills can be taken with them throughout their whole lives and can have a positive impact on the generations to follow.

As adults, we must take a look at the language and mindset that we are projecting onto younger generations. Kids soak up everything around them, which is why it is so important to consider your language and intention around body image and fitness when it comes to any young people you influence on. Creating a healthier environment starts with us and can make a huge difference.

Do you wish you had a program like Tiffany’s when you grew up? I sure do! Share your thoughts with me in the comments on the episode page.

In This Episode

  • What it is like to merge the worlds of fitness and lifting with teaching (11:47)
  • How to transition your mindset away from aesthetics and towards what your body can do (14:08)
  • An example of what you could expect to see as a student taking one of Tiffany’s classes (18:35)
  • Why it is so important that we teach girls and young women to lift before they are out in the world (23:52)
  • The responsibility of adults to help young girls get stronger, gain confidence and improve body image (31:55)

Quotes

“Learning how to do Olympic lifting, strength training, pushing my body to do things I never thought it could do, it just made me think ‘how cool would this have been if I had learned this at an earlier age? Where would I have been if I learned this in high school?’.” (12:42)

“My responsibility is to teach them how to be critical consumers and to make them aware of what they are doing and why they are doing it.” (17:13)

“It is so rewarding to see a group of teen girls add a squat rep, coaching each other, giving each other cues. And I'm like ‘I wish I got to do this when I was a teenager!’.” (23:23)

“Giving students alternatives, maybe they are not the track star, maybe they are not on the soccer team, but they found something else that they can excel in, and feel good and feel confident, that's probably been my favorite piece about it.” (25:05)

“As parents, our responsibility is not only to support whatever your kid wants to do but also unpack why you are thinking otherwise.”  (33:58)

Featured on the Show

Join the Group Strength Nutrition Program Waitlist Here

The Pretty Little Lifters Website

Follow The Pretty Little Lifters on Instagram | Facebook | Twitter | YouTube | TikTok

Check out 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

Related Episodes

LTYB 334: How Strong Women Can Lift Each Other Up with Molly Galbraith

Jan 25, 2022

Strength training is incredibly important to your longevity and healthy aging. However, the routine of working on the same functional movement patterns needs to be mixed up with a fun environment, new methods, and the right workout plan for your level in order to experience all the benefits.

Key Takeaways

If You Want to Beat Workout Boredom, You Should:

  1. Stop trying to make up your workouts completely by yourself
  2. Focus on your mind-muscle connection 
  3. Make your workout environment fun

Switch it Up, But Not Too Much

We want the same from our workouts in our modern world of being constantly entertained by our phones. Some people quench this need for entertainment by ‘training for the unknown’ and making things too complex. But this really works to our disadvantage, as muscle confusion can actually stress us out more, especially if you are trying to get the most out of your workout in a short amount of time. 

While it is important to switch up the ways in which you move through the five basic functional movement patterns to keep from getting bored, you need to be consistent and keep doing it to get all of the benefits.

What To Do If You Are Bored

If you notice that your mind is drifting off during the last few sets of your workout, you are probably not lifting heavy enough. The challenge, and the mind-muscle connection, are key players when it comes to keeping yourself engaged in your workout. This is why it is so important to find a program that keeps you engaged and challenged while being appropriate for your ability level and goals. 

Finding a program that helps you focus on the challenge, working out in a fun environment, and remembering the mind-muscle connection, are just a few of the ways that you can continue to get the most out of your workouts while still enjoying them.

Have you ever struggled with workout boredom? Share your thoughts, experiences, and solutions with me in the comments on the episode page.

In This Episode

  • How to avoid getting bored when you are focusing on the same functional movement patterns all the time (6:51)
  • Addressing the misinformation out there about longevity and healthy aging (9:30)
  • The role of social media and culture when wanting to be entertained by our workouts (12:33)
  • Why people think lifting is boring or experience that lifting is not entertaining (15:24)
  • Tips for creating a consistent and enjoyable strength training routine (23:45)

Quotes

“Your lifting journey will probably have ebbs and flows, and will change over time.”  (5:52)

“I think there comes a point where even if lifting weights or resistance training isn't your jam, it is very important to start thinking about it.” (10:58)

“I think if you are not appropriately challenging yourself when it comes to lifting weights, it’s easy to feel like it is boring.” (19:40)

“If you're finding your workouts boring because you don't know how to program a workout that is going to be effective enough, or on the flip side, you are dying in every workout and you think you have to smash yourself and be the sorest ever or it's not going to give you results, which is not true, invest in a program.” (25:11)

“Lifting, it’s okay if it's boring. But it serves a purpose. It is very important for your health and wellbeing. It is something that you can embrace the routine of, make sure that you are really loading your workouts appropriately, and giving yourself a challenge.” (33:10)

Featured on the Show

Join the Strength Nutrition Unlocked Group Training Program Waitlist

Check out 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

Related Episodes

LTYB 359: #1 Way to Set More Effective Fitness Goals

Jan 18, 2022

The start of a new year often comes with new goals. While I have nothing against setting goals, my approach is counterintuitive to most of the things you have ever been taught about setting goals and making them stick.

Key Takeaways

If You Want To Set Goals that Last in 2022, You Should:

  1. Lower the bar about your expectations
  2. Create a tiered system to support your goals
  3. Address your priority as early in the day as possible

The Problem With Shooting for the Moon

Often, we are stuck on the idea that we need to aim high and shoot for the moon when it comes to our goals. But, when we are not able to reach the maximum, the shame and guilt that comes with that can discourage us from trying again. While there is nothing wrong with aiming high, setting a lower bar can actually help you be more successful in the long run when it comes to execution.

Aiming Lower for Better Results

Instead of shooting for the moon, lowering the bar and thinking about our goals in a way that is shrunken down can help you be more successful in achieving your goal. By learning the systems and structures necessary to evolve, grow and accomplish our goals, we can implement them into our lives more seamlessly and effectively. 

If you can lower the bar, create a tiered system for your goals, and make your goals concrete, you will be amazed at how much simpler it is to achieve the things you want to.

How do you set goals and make sure that you follow through? Share if you found my tips useful with me in the comments section of the episode page.

In This Episode

  • Learn about my new rebrand and what to expect from my new website (2:21)
  • My number one tip for goal setting in 2022 (8:16)
  • The problem with an all or nothing mentality (12:26)
  • Tips to help you lower the bar and support the goal you have (17:13)
  • Why you need to make your actions concrete (22:50)

Quotes

“This time of the year can be really tricky for people because of all of the pressure we feel from the outside world. And ‘New Year, New You’; and all of the other shitty messaging that comes along with that can just take a flying leap for all I am concerned with.” (5:39)

“Information is everywhere, but it is how you implement it that matters.” (7:47)

“There is nothing wrong with picturing something big and bold and juicy. But when it comes to execution, I think that shooting for a lower bar is ultimately going to help you be more successful.” (9:06)

“When it comes to following through, autonomy and the ability to have a choice is one of the best ways to do that.” (19:29)

“Lower the bar, start thinking about our goals in terms of shrinking it down, shooting for less, but being more successful, so that over time the systems and structures that you need to continue to evolve and grow, and your confidence in terms of your ability to execute and do the thing, grow as well.” (25:54)

Featured on the Show

Check Out The New Steph Gaudreau Website Here

Join the Strength Nutrition Unlocked Group Training Program

Check out 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

Related Episodes

LTYB 347: Getting Crystal Clear on Your Fitness Motivation with Christa Shelton

LTYB 342: Fitness Trackers and Listening To Your Body

LTYB 314: How To Set Health Goals Beyond the Scale with Steph Dodier

Nov 2, 2021

When you have a history of pain, injury, or hypermobility, it can be scary to introduce strength training into your routine. But strength training can help you improve your mobility, build strength, and move beyond a past injury. If you have fears about starting a strength training practice because of pain or hypermobility, this episode is here to tell you that you have nothing to fear.

Key Takeaways

If You Want To Use Strength Training to Improve Your Pain or Hypermobility, You Should:

  1. Start changing your mindset to believe your body is capable of doing more than you give it credit for
  2. Find a basic strength training program with low-to-medium reps to feel more in control
  3. Introduce strength training in a way that makes sense for your unique body and needs

The Benefits of Strength Training

Nikki Naab-Levy is a strength and nutrition coach who knows firsthand what it is like to live with chronic pain. Having been involved in multiple arenas in the fitness industry for the past 17 years, Nikki and her clients have used strength training to alleviate their pain and gain confidence, strength, and a sustainable mindset.

How Strength Training Can Help Your Symptoms

Even if you have a history of pain, injury, or hypermobility, it is completely possible and beneficial to use strength training as a way to create a sense of safety in your body through your nervous system. 

If you think an activity will hurt, the likelihood of it hurting is far more significant; it is just how our brains are wired. But, when you equip yourself with the knowledge that Nikki shares to know how pain works and why it happens, you can design your strength training workouts in a way that benefits your body and mind.

Getting Rid of the Fear Around Strength Training

There is a lot of misinformation out there when it comes to strength training, especially for women. We are told not to lift anything heavy because we might hurt ourselves and are instead conditioned to believe that workouts ‘made for women’ are the only way to find the results we are looking for.

This couldn’t be farther from the truth. Strength training, when done properly for your unique body’s needs, can not only help you manage your pain, injury, or hypermobility, but it can lead to a whole new way of understanding just how much your body can really do.

Are you ready to harness the power of strength training so that you can relieve your pain, past injuries, or hypermobility? Share how this episode changes your perspective with me in the comments on the episode page.

In This Episode

  • The biggest benefits of strength training if you have a history of pain or injury (10:31)
  • Clues that you are potentially hypermobile and how to gain clarity around your assessment (14:37)
  • How to get started on your unique strength training journey if you have a history of injury (19:55)
  • Dismissing the myths that women should not lift heavy things because they will get hurt (27:20)
  • How to get clear on the goal of your exercise and see the results you want (32:44)

Quotes

“We tend to have a really narrow view of how to address things. And that narrow view tends to be what keeps us stuck in not feeling or getting better or being able to start or pursue something.” (8:51)

“I think the first thing we need to start to understand and educate ourselves to reduce some of the fear is this understanding that pain is sort of an experience that is created by the nervous system as a way to get us to pay attention to something.” (12:32)

“You do need a certain underlying level of being able to sense and feel your joints and control your ranges of motion or your stability.” (20:35)

“What people need to realize is, it is actually that basic, and whatever weight you start with does not matter. It just needs to be heavy enough that it feels challenging, but not so heavy that you feel out of control with the weight. And typically, as women, we are much more capable and stronger than we realize we are.” (22:34)

“You are not going to get that from starving the shit out of yourself and doing these workouts that make you tired. But they don’t make you stronger, they don’t give you more muscle, and they don’t make you better.” (33:34)

Featured on the Show

Join the Group Strength Nutrition Waitlist Here

Nikki Naab-Levy Website

Follow Nikki on Instagram

Check out 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

Related Episodes

LTYB 351: Strength Training Risk vs Benefit

Oct 26, 2021

You don't have to look very hard to see the ‘clean eating’ message all over social media and the internet. While I believe the intention of this movement isn't to create harm, it is problematic in so many more ways that people understand.

Key Takeaways

If You Want To Stop Making Low Energy Food Swaps, You Should:

  1. Put work into unlearning what you have been taught about food and fueling
  2. Stop making low energy food substitutions and start fueling for your activity level and volume
  3. Join the Group Strength Nutrition Program to explore the 4 Keys of Fueling Your Strength

Why ‘Clean Eating’ May Not Be for You

If you are an active person and are not fueling your body with the energy needed to complete your chosen activity, you are doing a disservice to your body. 

Creating an energy deficit for yourself can happen easily when you are not giving your body the carbohydrates and fats it needs to perform at peak capacity. While nobody is saying that vegetables are bad, it takes more than just vegetables to fuel your body the way it requires. Figuring out the right combination of foods that work for you is the only way to fuel your body the way it should be fueled.

Fuelling Your Body the Right Way

By being mindful of the old habits that you are still engaging with, you can start to change your mindset and routine to eat in relation to the intensity and volume of your training. 

The good news is there is a middle ground to develop awareness, a framework, best practices, and science-based information to fuel yourself for your activity in a way that does not consume your whole life. It doesn't need to be complicated; it just takes some learning and unlearning to see the results you have been looking for.

Are you ready to stop counting calories and start eating in a way that is both healthy, but also non-restrictive? Share how you are working to fuel your body the right way for you with me in the comments on the episode page.

In This Episode

  • Examples of low energy food substitutions that you may be making without even realizing it (5:52)
  • How ‘clean eating’ and other food trends could be disrupting your strength training (9:21)
  • Why you need more than just vegetables when fueling your activity levels and energy (14:30)
  • Learn my personal story with fueling in relation to my intensity and volume of training (19:05)
  • What to do if you are ready to walk away from macro counting (25:43)

Quotes

“This is a very common issue that is facing people who are active and working out and lifting weights and challenging themselves and asking their bodies to do fun and hard things. And it really has to do with an element of fueling and energy intake that not a lot of people talk about or are aware of.” (2:49)

“You don't intend to do these low energy substitutions or really low carb substitutions, but it is kind of a holdover from your old habits and ways of looking at food.” (11:31)

“Vegetables are not bad, vegetables are amazing. Fibre, nutrients, vitamins, minerals, delicious! But they are usually much lower in energy.” (16:40)

“I went on to be on a team at CrossFit Regionals in 2013 and really had one of what I would consider the Top 5 athletic performances of my life; it was amazing. It was such night and day contrast from where I had been just a few months earlier because I really started to eat enough, and I didn't go out and count every single thing I was eating.” (24:38)

“I want you to experience how amazing it feels, how powerful and strong and badass you feel when you are properly fueled up and recovered, and you can go out there and do hard things.” (30:26)

Featured on the Show

Join the Group Strength Nutrition Unlocked Program

Check out 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

Related Episodes

LTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott

LTYB 353: Fueling Best Practices for Active People with Jamie Scott

LTYB 350: Are You Eating Enough? Low Energy Availability in Sport

Oct 19, 2021

When a woman has a child, society forces immediate pressure on her to get her ‘pre-baby body back’. These conversations can be difficult to navigate, and it takes some adapting to learn how to embrace your new body and a new phase of life. If you are struggling to understand how to welcome strength into your life as a new mom, this is the episode for you.

Key Takeaways

If You Want To Have A More Body Neutral Approach to Movement, You Should:

  1. Create a habit of unfollowing people on social media that do not align with your goals or make you feel bad about yourself
  2. Remember who you are outside of your identity as a mother or someone who looks a certain way
  3. Find movement patterns that work for your new body and phase of life while addressing your unique symptoms 

Movement and Mindset for Mothers

Dara Bergeron is a veteran trainer and movement educator specializing in body-neutral movement and mindset for mothers. Through her coaching and online programs, Dara teaches women how to weed diet culture from their movement ethic and parent themselves around exercise, focusing on functional strength, mobility, and core & pelvic floor awareness.

Taking Back Your Worth

For many women, giving birth is the first time they feel their physical appearance compromises their value. Who can blame them when the patriarchy and society place a premium on your ability to procreate and how you look. Dara is on a mission to disrupt this mentality and help moms focus on bringing back parts of their identity that have nothing to do with either of those things. By reconnecting with other parts of your identity and discovering who you are outside of motherhood, the importance of your appearance begins to shrink, and in turn, you can stop wishing you had a different body and start enjoying the one you have.

Mom Bod Love

Being a mom requires a lot of physical labor. Mom bods have to be ready at a moment’s notice to jump into action when needed. This is why it is so important to use movement and strength training exercises to prepare yourself and avoid injury. 

You don’t have to spend hours at the gym to achieve this either. All it takes is understanding how and why your movements matter and finding a set of exercises that work for you, your pelvic floor, and your symptoms. By creating movement patterns that work for your schedule and your new body, you can include a more well-rounded version of fitness in your life and get back to doing what you love most.

Are you ready to embrace your mom bod? Share which of Dara’s tips you are going to try with me in the comments on the episode page.

In This Episode

  • How to navigate the minefield that women and new parents are told about their bodies (8:32)
  • Dara’s response to those who are desperate to get their ‘pre-baby body back’ (13:23)
  • Comparing ‘dad bods’ and ‘mom bods’ and how to find ‘mom bod love’ (18:41)
  • The three core pillars of mobility, pelvic floor connection, and full-body strength (22:40)
  • Tips for integrating compound movements during your home workouts (33:54)

Quotes

“I just decided that I wasn’t okay being on the side of the line that was encouraging bounce-back culture and postpartum fat loss and that sort of thing. So I began shifting my own focus and my own fitness and how I worked with clients to a more body neutral approach.”  (6:39)

“There is so much more to us than just that we can procreate and that we look a certain way.” (17:02)

“There is some real physical labor that a ‘mom bod’ has to be prepared to do, and it doesn’t always come up at a time when we are prepared or thinking about it. So my belief is when we are engaging in smart strength and mobility and core and pelvic floor connection work, then we are going to be prepared for those things. And it also allows us to be better parents and more active and confident parents.” (21:02)

“It can feel a little weird to think about treating that area with a professional or working with a coach on that area, but as with all aspects of your health and your body, it’s not just about the pelvic floor.” (29:13)

“The sensation of connection to the pelvic floor is feasible for everyone. And dealing with symptoms is feasible for everyone. It’s just about how you create the routine for you and the patterns and cues for you that help you feel confident.” (32:19)

Featured on the Show

Join the Group Strength Nutrition Unlocked Waitlist Here

Dana Bergeron Website

Belly Bootcamp Website

Mama Reset Website

Follow Dana on Instagram | Twitter | YouTube | Pinterest

Check out 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

Related Episodes

LTYB 334: How Strong Women Can Lift Eachother Up with Molly Galbraith

LTYB 262: How To See The Value Outside Your Body & Overcome Self-Doubt with Summer Innanen

Oct 12, 2021

How likely are you to try something completely new when it comes to movement? Trying something new can be scary, but the benefits you get from incorporating movement into your daily routine and trying new things may surprise you.

Key Takeaways

If You Are Ready To Start Moving More, You Should:

  1. Look around you to see what new movement practices you could try
  2. Build resilience and confidence by trying new things at least twice
  3. Create movement rituals to become more connected to your body

Finding Your Purpose Through Movement

Nicole Tsong, bestselling author of 24 Ways to Move More and America’s Work-LIfe Balance coach, helps high-achievers use movement to connect to themselves and their purpose. The founder of Nicole Tsong Coaching, she reached hundreds of thousands of readers as the former Fit for Life columnist for The Seattle Times. She is the creator of the Clear Calling Method, which helps women create true work/life balance to discover their calling.

She is an award-winning journalist and, for three years, taught yoga at the White House Easter Egg Roll during the Obama administration. She has been featured on New Day NW on KING-5 TV in Seattle, in The Seattle Times, and reached thousands of people as a speaker with the Seattle Public Library, Elliott Bay Bookstore, and King County Library System. Today she is here to tell us about the 300+ activities that she has tried and explore why we should all be trying new things when it comes to movement.

Becoming Okay With Being Bad

Nicole has had many different careers that brought her to the place she is in today. From journalist to yoga instructor to coach, Nicole uses movement to help herself and others understand their purpose. Your body was designed to move, but we live in a culture that tells us it is hard and needs to be forced. While Nicole has always loved movement, her assignment to try a new movement activity resulted in trying over 300+ practices, showing her how strong she is both physically and mentally.

The Power Waits Outside Your Comfort Zone

From tap dancing to climbing trees, the resilience Nicole found through movement brings a unique perspective to the world of fitness. Trying new things can help you connect to your body and give you the confidence to try new things. 

Nicole is a testament to the energy and creativity that comes from putting yourself out of your comfort zone and integrating movement into your life, not just your time at the gym. Don’t be afraid to try something new, even if you may be bad at it. The second time around, you will already be better.

Are you ready to step outside your comfort zone and experience new forms of movement? Share what activity you have always wanted to try but were too scared to, with me in the comments section of the episode page.

In This Episode

  • Addressing the fears and uncertainty that come with making big changes in your life (4:21)
  • Explore what it is like to write about health and fitness professionally (11:42)
  • How to start trying new things, even if you might be bad or uncomfortable with them at first (17:17)
  • Some of Nicole’s favorite activities that she was most surprised by (24:02)
  • Why strength training and Olympic weight lifting has stuck in Nicole’s routine (28:43)

Quotes

“I also knew that if I didn't do it, there would be an even greater cost.” (6:40)

“We came up with the idea of trying new things every week. And I thought, ‘how am I going to get through a year? This is a lot.’. And I ended up doing it for six years and trying 300+ activities by the end of the column.” (12:22)

“That’s really what the book is about, 24 Ways To Move More, is really to inspire people to see movement as a joyful and fun thing versus a weight or a burden or something you have to do.” (14:09)

“You can ask for help. And help is actually really important, but we are trained to not ask for help.” (22:15)

“Movement helps you get out of that mental space and back into grounding so that you can then feel like yourself again. And then you can actually talk about clarity and purpose and really doing the kind of work you are passionate about in your life, serving your family in a bigger way, and reconnecting inward as best as you can.” (33:00)

Featured on the Show

Join the Group Strength Nutrition Unlocked Waitlist Here

24 Ways to Move More: Monthly Inspiration for Health and Movement by Nicole Tsong

3 Ways Movement Helps You Discover Your Calling Download

Follow Nicole on Instagram

Check out 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

Related Episodes

LTYB 303: Stop Earning and Burning Your Food Through Movement (Intuitive Eating Principle 9)

1 2 3 4 5 6 7 Next » 16