Getting back into training after injury or pain can be scary. Whether your injury is past or present or an ongoing or onset pain, learning to move between physical therapy and getting back into the gym requires some nuance. This is why it is so important to have a team working to help you achieve your goals and get you back to the training and activities you love.
If You Want to Improve Your Overall Health Over 40, You Should:
Dr. Leada Malek is a licensed physical therapist and board-certified San Francisco Bay Area sports specialist. She is one of the 9% of US therapists who specialize in sports therapy. Dr. Malek uses a combined approach of manual therapy and specific therapeutic exercise to help her patients move better, perform better, and compete again. She believes that exercise is medicine. Whether you want to start moving more, move again, or improve, Dr. Malek is passionate about helping you get there.
Dr. Malek knows that your scope of practice as a DPT, trainer, or other field in the industry requires cohesive training and a whole-person approach. This is why Dr. Malek focuses on client-centered care, especially for those of us who are over 40 and learning how to adapt our training to our bodies as we age.
Aging is beautiful, but you need to know how to keep your body strong as it changes. Your body is adaptable, and while it won't happen overnight, staying strong, fit, and healthy past your 40s and beyond is totally possible with the right attitude, training, and recovery.
One of the first things you need to get clear on, whether you are returning to the gym after injury, working to prevent chronic or onset pain, or just want to start taking care of yourself better, is that you have to be clear on your goals. Ask yourself what you are training for and how your goals play into what you want to do. This can help you support your body and mind. Exercising for life is crucial to your physical longevity, mental health, emotional state, and ability to handle life's stressors.
Dr. Malek is here to provide you with tools you can take with you throughout your life to ensure that you can do the things you want to do without the fear of injury. Are you ready to return to the gym after an injury or pain? Share your story, comments, and experiences with me in the comments on the episode page.
“Proper programming, proper instruction, and consistency do wonders.” (16:05)
“You can still get strong. The issue is I think we are made to believe that we are just supposed to get old and be old and feel old. And I think people need to understand that it is still possible and important. So no matter your fear, understand that this should be a priority.” (17:54)
“The only bad workouts are the ones you are unprepared for, under-fueled for, and pushed through. Those are the workouts you want to be mindful of.” (28:25)
“Everything is playing a role, and I think we just need to zoom out and recognize that we are working with a system and not just an injury.” (38:16)
“As you get older, the biggest thing is what goals are you working towards, and how can you supplement those goals? (46:32)
Apply for Strength Nutrition Unlocked Here
The Science of Stretch by Dr. Leada Malek
Follow Dr. Malek on Facebook | Instagram | TikTok
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Rate and review on Apple Podcasts
FYS 362: Sports Injury Rehab & Return to Lifting
When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Building muscle mass as a female athlete does not look like this image most of the time, yet women are still afraid of getting bulky. In this episode, I want to dive into what building muscle mass as a woman really looks like and the massive benefits for your overall health and longevity that can come from it.
If You Want to Get Deeper Into the Conversation Around Muscle Mass, You Should:
Stop letting society tell you that you should be afraid of getting ‘too bulky’
Dive deeper into the topics touched on in this episode
Learn and explore how muscle mass can improve your longevity and quality of life
Muscle is More than Aesthetics
For so long, the conversation around muscle mass has stopped at the aesthetic value. But the truth is, building muscle as a female athlete, especially a female athlete over 40, is about so much more than aesthetics. I want to challenge this conversation and urge you to dig deeper into the benefits that building muscle mass and getting strong can have for you.
Building muscle mass can help with your insulin sensitivity, boost your bone strength, enhance your longevity and quality of life, decrease the risk of falls, improve your cognitive health and cardiovascular function, and much more. It's time for the conversation around muscle mass to focus on those things, rather than just the aesthetic value of muscle.
Quality of Life Matters
Longevity is one of the key benefits of building muscle mass. But I don't just mean longevity in terms of living to 120 without the functionality or independence you want in order to live your life fully. I am talking about an all-encompassing longevity that not only maintains and improves your quality of life but gives you the confidence to keep going.
When it comes to muscle mass in females, the benefits are so far beyond the exterior. If you are looking for a way to preserve your freedom, gain confidence, improve your quality of life, and age in a way that makes you look and feel good, strength training is crucial to your success.
Are you ready to dive deeper into muscle mass than what lies on the surface? Share your thoughts with me in the comments on the episode page.
“When it comes down to things, we have to build muscle if we want to experience some kind of sculpting or toning or any of that.” (2:35)
“The conversation, in my opinion, is lacking some of the deeper reasons why muscle plays very crucial roles in the body, and how those are associated with longevity.” (6:02)
“Our capacity to move through life, to do those activities of daily living, to perform physical exercise, which is also a very clear health-promoting habit. Those are associated with better longevity and improved quality of life.” (8:57)
“It is really important to lean on things like exercise, or specifically strength training or resistance training, to help us improve our insulin sensitivity. Exercise is a really important tool in your toolbox.” (13:55)
“We've talked about here mobility and physical activity, the sit-to-stand test, why this matters for discussions of quality of life, overall wellbeing, independence, being able to have mobility, and complete activities of daily living as well as physical exercise.” (18:21)
Apply for Strength Nutrition Unlocked 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
Rate and review on Apple Podcasts
FYS 416: Is Muscle Anti-Aging?
FYS 406: Creatine, Bone, and Brain Health with Dr. Darren Candow
I recently decided to return to running after a 12-year-long break from it. While the idea of returning to running was a little bit scary and uncomfortable, I have found three teachable moments through my experience that you can apply to your own life, whether it is running or something entirely different that you want to make a return to but are apprehensive about.
If You Want to Find Enjoyment in Returning to an Exercise Such as Running, You Should:
Find another way to do your cardio that you can tolerate
Find an intrinsic motivation to train for
Find some sense of joy in doing whatever you are doing
Some of you may not know that I used to be an endurance athlete. I focus more on strength training rather than cardio in my public work because when we look at the data, more women meet their cardio minimums than their strength training minimums.
However, we need a balance of both strength training and cardio to see the results that most of us are looking for. It takes a combination approach for all of us to achieve our goals, no matter what our goals are.
Sometimes, exercise is uncomfortable and hard. It is a way that we build in a way of controlled discomfort. But finding other things that we enjoy about the experience makes it that much richer. This has been my main takeaway when getting back into running.
Finding intrinsic motivation is key to putting yourself out there. Even if you do not love the exercise itself, finding joy in the other aspects of 'the thing' instead of looking for external validation will keep you going. It is possible to find a way to incorporate what scares you into your daily routine; you just have to take the first step.
Have you been looking for a way to reincorporate something such as running that you may have had on the shelf for a while? Tell me your story in the comments on the episode page.
“If you were wondering why I go on and on and on about fueling and why I became a sports nutritionist, it is to help other women, especially women, avoid those pitfalls that I fell into all those years back.” (4:45)
“I knew that I was going to have to find a way of reconciling the fact that when I left the sports world, I was doing a lot of things for the wrong reasons.” (13:55)
“There was definitely an apprehension for me or kind of a burnout in putting running on the shelf for an indefinite amount of time, and as I started to return to things, I wanted to do it very mindfully.” (14:33)
“For so many years, we have swung the pendulum from only doing cardio to only doing strength training, and we need both.” (15:47)
“Sometimes it is the extrinsic stuff that is enough to get us in the door, but it is more the intrinsic side of things that keeps us going, and I very much have felt that with running.” (22:38)
Apply for Strength Nutrition Unlocked Here
Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders
Get 10% off GORUCK with code FUELYOURSTRENGTH
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Rate and review on Apple Podcasts
FYS 389: The Benefits of Rucking for Women with Michael Easter
FYS 380: Lessons From Endurance to Lifting: Top Sports & Nutrition Training Lessons
FYS 410: The Power of Intrinsic Motivation in Fitness
One thing I hear women athletes over 40 complaining about a lot is their metabolism. I promise you that your metabolism is not broken; it may just be adapting in a downward direction based on the inputs you are putting in. While metabolism is complex, there are some simple and practical things you can start to implement today that will help you improve your metabolism as an athletic woman over 40.
If You Want to Increase Your Metabolism as an Athlete, You Should:
The Success Trifecta
The amount of energy going into your system versus what is going out, or your energy flux, is something we have discussed a lot on this podcast. Maintaining a higher energy flux is a key factor in the successful trifecta of training hard, having enough energy, and providing your body with what it needs to succeed.
Understanding how to get more adaptations out of your training by increasing your energy flux is the best way to see the positive impacts of your training that you are looking for. It doesn't take anything complicated or extreme, just a simple set of behaviors and habits that you can actually implement.
Three Simple Habits for an Imposter Metabolism
If you are tired from your training, bunking your workouts, or don't feel like training for weeks and weeks at a time, it is going to be hard to have the consistency that you need to have positive outcomes in your training. Increasing your energy flux over time will help you spend more energy through movement, exercise better, and improve your digestion, all while simultaneously building muscle.
I wish that I knew these three positive habits that can have a huge benefit on your metabolism and so much more. The positive impacts you will see from eating more protein energy, prioritizing muscle building, and incorporating more non-exercise activity into your day, will get you back into good standing with your metabolism.
How has your metabolism changed over time? Share your thoughts on my easy-to-implement metabolism habits with me in the comments on the episode page.
In This Episode
Quotes
“I hear so often from athletic women over 40 who are very concerned about metabolism.” (3:20)
“We never want to lose muscle mass. Muscle mass is so incredibly important, and we know that muscle is an organ of longevity.” (9:21)
“What are the benefits of increasing your energy flux? What that really means is slowly over time increasing the amount that you are eating, and of course, being able to expend then slightly more energy through your training.” (16:02)
“These are really filed under the idea of lifestyle, nutrition and training, and things that we can do to improve our health and wellbeing and focusing on the behaviors themselves. That's what we are really trying to move the needle on here.” (18:04)
“Think about how to actually put some metabolism friendly into play in your life so that you are not stressing about the metabolism, but rather you are thinking about the positive, health-promoting changes that you can make.” (25:48)
Featured on the Show
Join Strength Nutrition Unlocked Here
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
Get 20% off Legion Supplements with code STEPH
Rate and review on Apple Podcasts
FYS 352: Energy Flux and Fueling for Athletes with Jamie Scott
FYS 353: Fueling Best Practices for Active People with Jamie Scott
Introducing a strength training element into your walking can have major benefits, especially as a woman athlete. A way to make your walking a bit more challenging is through rucking. Rucking is a great opportunity to take the foundational movement pattern of carrying and incorporate it into your training routine easily.
If You Want to Start Rucking, You Should:
Understanding the Comfort Crisis with Michael Easter
Michael Easter is an author, professor, and adventurer. He approaches movement and training from a scientific perspective, helping others to integrate modern science and evolutionary wisdom into their lives to expand their potential. He is the author of The Comfort Crisis and is personally a big fan of rucking and all of its benefits.
Controlled Discomfort is a Good Thing
Often we think about exercise as a 30 or 60-minute period of our day when we go hard. But being stagnant for the other 23 hours of the day has no benefit. Michael wants to challenge you to find ways in your daily routine to introduce some controlled discomfort into your life.
As the world has become more comfortable over time, we have lost certain things that help to make us healthy. Lifting heavy things while in motion can have huge benefits, especially for women. Walking with weight on your body, or rucking, is usually the best option if you want to see big results.
The Benefits of Rucking
Scientific research shows that strength training is crucial to longevity, especially in women. Rucking works to put your spine in a better position while lifting, avoid intense pressure on your joints, and is uniquely good at improving bone density.
If you struggle to integrate carrying into your fitness routine, which is an essential part of the seven functional movement patterns for building strength, rucking is a great option for you. Getting started is easy and incredibly simple.
Are you ready to get started with rucking today? Share your thoughts with me in the comments on the episode page.
In This Episode
Quotes
“[Carrying] is kind of like the thing that most people aren't doing that would help them the most. Strength wise, fitness wise, cardio wise, and also just being protective against injuries.” (10:46)
“I think that rucking is a great way to add a strength stimulus for women.” (20:22)
“Women really were the people, as we have evolved, that kept us alive.” (22:48)
“Only 2 percent of people, when they have the option of stairs or an escalator, will take the stairs. Now, if you back up, it's actually those very small decisions that we make every day, whether to take the stairs, parking farther away in the parking lot, picking your kid up and moving them, carrying your groceries. All these little ways of adding activity back into your life, those add up over the course of the day to a greater calorie burn and stimulus than a workout.” (28:01)
“You know what is more risky than exercising? Not exercising at all.” (33:25)
Featured on the Show
Join Strength Nutrition Unlocked Here
The Comfort Crisis by Michael Easter
Follow Michael on Instagram
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
Get 20% off Legion Supplements with code STEPH
Rate and review on Apple Podcasts
LTYB 281: How To Exercise Intuitively w/ Steph Ondrusek
FYS 385: How To Build An Athlete Mindset Over 40
FYS 384: Making Mobility Practical w/ Coach RT3
Two years ago, in the midst of planning a big online event with "getting outside your comfort zone" as a theme, I found myself with an interesting realization: even though I was extolling the virtues of getting outside your comfort zone, it had been a long time since I had followed that exact advice. At the risk of sounding hypocritical, I decided to look around for something to challenge me. I settled on trying a new sport, Brazilian jiu-jitsu.
In this episode, I'm talking through why I joined, why I really appreciate jiu-jitsu, and what it's taught me. I'm also sharing seven things I wish I knew before I started...little lessons that I had to learn the hard way. In particular, I'm sharing some things about about Brazilian jiu-jitsu from a female perspective that may help other women who are thinking of joining.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
These days, more people than ever seem to be talking about health and wellness, especially on social media. A quick scroll down the feed of your favorite platform reveals lots of discussion about do's and don'ts, as well as up and coming tends. But along with this, I've been noticing an increasing trend that can only be described as a superiority complex. People are arguing more than ever about health.
In this episode, I explore why this type of elitist attitude isn't helping. The fighting and arguing is doing two things: confusing people about what's right for them (see Episode 178 for more on that) and leaving lots of people out of the conversation when it comes to health and wellness. Eyes on your own plate is a good first step. But it also takes recognizing that there are other structures and systems in place that make it harder for some people to access the components of health and wellness that we talk so much about is quite another.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
I've noticed something curious in my community of 40-something women: the pervasive feeling of resignation that life is pretty much over, that it's too late to try something new, and that feeling stronger and more confident at this might as well be a unicorn fantasy. The feeling that the best years of our lives are gone and that we should just roll over and accept that we will never feel stronger, more capable, and more confident.
Well fuck all that. Ladies, we aren't going out that way.
It's not about trying to get back to where we were 10 or 20 years ago and beating ourselves up about it. Rather, it's about accepting and embracing where we're at right now...and seeing ways in which we are strong, powerful, and wise.
Today, I turn 40 and I'm sharing some reflections on four important lessons life has handed me about getting older. There are easily dozens more but these four are ones that resonate with me a lot right now. I'm not about to hide or apologize for my age. I believe 40-something women can be strong and take up more space...and I hope you'll reconsider if you've started giving up.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
Health and wellness trends come and go so fast they'll make your head spin. And while I'm all for trying new things, it's easy to fall into the trap of feeling like you're doing everything wrong because you aren't jumping on the latest and greatest. Instead of asking yourself, "Is this right," there's a much more powerful question you could be posing instead.
On this Fierce Love Friday edition of the podcast, I'm sharing some important tools and questions for determining how your health journey might unfold. It's not always easy to find the right balance and fierce love is often involved, but the clearer you can get about what's right for you, the better off you'll be.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
Usually on the Friday episode of the podcast, I'm on the mic solo ranting or pondering on whatever's on my mind. But today, we're switching things up a little bit. I'll be answering several of your listener questions in another episode of Ask Steph. If you have a question that I didn't answer, feel free to message or email me and let me know!
In my community, it's common for folks to still view exercise and fitness from a place of restriction and punishment. And no wonder. Look around at advertising and the messages out there that movement is solely for burning calories or making up for what we ate, like physical penance. So many of us grew up with this mentality that it can be hard to envision any other way.
In this episode, I'm pulling apart four unhelpful ways of looking at exercise and digging into how each is ultimately harmful and takes you away from what's right for you. Is it possible to see fitness and movement in general from a place where you nourish yourself? I say yes. It doesn't mean you can't ever do hard things or that exercise isn't uncomfortable at times...those are powerful experiences.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
Usually on the Friday episode of the podcast, I'm on the mic solo ranting or pondering on whatever's on my mind. But today, we're switching things up a little bit. I'll be answering several of your listener questions in the first ever-episode of Ask Steph. If you have a question that I didn't answer, feel free to message or email me and let me know!
Remember to find the show notes and other episodes on StephGaudreau.com
Today I'm answering questions about:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
Why does society have such a hard time with women who swear? And more importantly, why do we feel the need to tell people they should change to suit our preferences? The topic of swearing is a personal one for me, and I've received plenty of feedback over the years telling me I'd be more successful or likable if I cleaned up my word choice. Make no mistake, this is a 5 chili episode.
In this episode, I'm exploring the internal biases we have about people who swear, the reasons why people feel the need to police others on word choice, and why women seem to be more harshly judged for swearing and language in general than men. I'm also looking at why trying to appeal to everyone means you appeal to nobody, the exact opposite of what you probably intend if you're going into business.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
It's no secret that on the Fierce Love Friday edition of this podcast, I often talk (and rant) about issues facing my community around health and wellness. But today, I'm taking a slightly different approach and pulling back the curtain on what went well – and didn't – in 2018, plus taking a look at what's to come this year and considering the bottom line.
I was inspired to record this show based on Paul Jarvis's weekly dispatch email. Transparency is something that's often lacking in the world of online business. Yet I believe that through sharing the good as well as the challenges, we can more easily see each other's humanity and realize that we aren't alone. My hope is that this episode will inspire you to sit down and take your own pulse.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 10 seconds and subscribe to the podcast!
If you're a woman who's been struggling with hormone issues, specifically related to your menstrual cycle or hormonal birth control, this episode is for you. Laurie Christine King recognized that women need support in this area and has taken to social media to share educational information with her followers about how to live your best life.
By surrounding herself with supportive people, empowering her body to achieve its full potential and unlocking her passion for education and nutritional coaching, Laurie is taking the fitness world by storm as a positive and healthy role model. Finding someone to work with one on one with, creating an appropriate diet plan and getting your body back to where it needs to be is what Laurie specializes in, and she is sharing all she knows with us today.
If you have ever been curious as to how hormonal birth control could be affecting your nutrition goals, why your high-intensity workout might not love you as much as you love it, and the impact stress can have on your menstrual follicles, this episode is for you. Laurie is a wealth of knowledge and a powerhouse advocate for getting your body working for you.
Laurie is all about having conversations that need to be happening in order to empower women to understand their bodies better. By putting out diverse, scientifically based and accurate information, Laurie is helping change the nutrition game one client at a time.
Are you ready to take your health seriously in 2019? Let us know your fitness goals in the comments section on the episode page!
“Just having that conversation of helping females understand their bodies, their menstrual cycle, and just helping empower women to really feel good” (7:43)
“Anybody who is in the space and really trying to help people understands that nothing in nutrition is black or white, nothing in health is black or white” (19:45)
“Your body is just this amazing vehicle that is just having to put up with your shit. So if you treat it pretty well, then we get some pretty good return on investment” (45:50)
“Just understanding our habits and how they may be affecting us then gives us some feedback and some things to toy with to try and make changes” (46:00)
“Don't be afraid to invest in yourself, nutrition can be a scary thing. If you don’t know what you are doing…I want to teach you everything I know so that you can keep going on crushing life and being empowered by the information I left you ” (53:20)
Follow Laurie on Instagram
The Badass Nutrition Guide E-Book by Laurie Christine King
Period Repair Manual by Lara Briden
Healthy Gut Healthy You by Dr. Ruscio
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!
There's something about the new year that symbolizes a fresh start. For many, it's also a chance to sit down, reflect, and set intentions for the year. Me personally? I've found resolutions to not be very useful in the past. A few years ago, I shifted my strategy and started setting yearly themes instead. They've worked out so much better for me than standard new year's resolutions, and today I'm sharing why.
In this episode, I'm exploring the ways that yearly themes have challenged me yet provided freedom and flexibility. I'm also talking about past themes and why I chose them, plus giving you some things to consider before you create one for yourself. Finally, I'm sharing my 2019 theme, why I picked it, and what I'm hoping it'll provide for me.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
You've probably heard of bucket lists, the things you want to do before you kick the bucket. But did you know there's an opposite concept called the fucket list? It's basically all the stuff you're cool with never doing – or never doing again – in your life. And though it's important to know what you want, I think it's also really clutch to know what you don't want.
In this episode, I'm exploring the idea about what a fucket list is and why you might want to make your own. I'm also talking about why, though new years is a time for resolutions, I make my fresh start in another way. And, I'm sharing you a few of my favorites from my own personal fucket list.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
With the New Year right around the corner, there's been a lot of talk lately about toning. Naturally. It's the time of year when people re-assess their fitness, nutrition, and health in general. And if you hang around in women's fitness spaces, toning will come up. It's not a matter of if, but rather a matter of when.
In this episode, I'm exploring why women use the word toning, what it really means, and the unspoken layers of meaning associated with it. I don't purport to have all the answers, but I'm committed to asking questions that can open up further dialogue around this nuanced topic.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
In a world of airbrushing and Instagram, today's guest Sarai White keeps it real and accessible. Sarai is helping people get comfortable with getting moving, and breaking down what we perceive as our flaws to love what we see in the mirror every day.
Sarai views exercise as a means of mental therapy, a hobby, and a healthy activity, not as a way to change who you are. She gives women permission to not have to be perfect and uses strength training to show her clients that they are much stronger than they think they are.
Learn about everything from Sarai’s philosophy around her social media channels, how to create workout experiences people can replicate, and how she is helping women get strong by lifting some serious weight while shedding the societal and cultural standards. Plus, Sarai is sharing her journey of giving yourself compassion, finding a new normal and prioritizing your health before and after breast cancer.
An open an honest talk about getting back to the things you love by letting go of fear, Sarai is helping her clients get moving and start loving every part of yourself. What are your thoughts on Sarai’s story? Let us know in the comments on the episode page!
“I want people to see that your fitness level isn't determined by necessarily any outward physical attributes. You know people can get out on the street and work out even if you don't look like your typical, whatever.” (5:59)
“That fueled my passion to begin working with women exclusively. And having a place where we could work out hard, like lift heavy, work out hard and push ourselves, and feel really comfortable.” (22:46)
“I always say I don't know how to do anything else, this is what I do. No matter what like any other thing I have thought about doing, it always comes back to this. This is what I am supposed to do so this is what I do.” (32:19)
“Everybody's got a street curb. You know you can work out on the street curb, you can work out on the park bench. So no matter what, you can do something.” (41:25)
“Just really coming back to the root of why I move, why I do what I can do, and being very grateful for my body to be able to do what it could do helped. And also wanting to be an example for other women” (53:15)
Follow Get Fit With Sarai on Instagram and 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!
Everyone's health and wellness journey unfolds differently, and the things we choose to focus on first can vary. For me, it was food and movement that came first. Several years later, I finally began to think about what I was putting on my body – my skincare routine – as a piece of the puzzle (especially considering I have endometriosis and I'm more mindful of the products I use now).
In this episode, I'm sharing a bit more about why safer skincare options matter for your health and talking about which product was the first thing I switched. In particular, I'm sharing the three-step sequence I recommend when it comes to prioritizing safer skincare products...because let's face it, most of us aren't independently wealthy and changing everything all at once is a daunting prospect.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
Endometriosis is a painful condition that so many women suffer with in silence. I am one of those women. It's not uncommon for women to go undiagnosed for years, to be dismissed, or to be told it's all in our heads. But recently, there is a growing community of women trying to learn more and support each other as we navigate life with endo.
In this episode, I'm sharing my own personal story and struggles with endometriosis, plus the nutrition, lifestyle, and other interventions that have helped me manage my endo symptoms. While I can't promise that what I mention will work or is appropriate for every woman with endo (please talk to your healthcare provider), it's my hope that by formally breaking my silence, you may find something that's helpful.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
The conversation around representation and inclusivity in the wellness space is multilayered and is incredibly important when understanding how to support women in the fitness industry. My guest today, Allison Tenney, is cutting through the BS and diving in deep on addressing everything from body autonomy to social justice issues.
A passionate soccer player, coach, RKC Certified kettlebell trainer and all around great girl, Allison is here to share her story and news on her truly transformative summit. Allison believes in lifting women up, breaking out of the standard societal box, and acknowledging systematic oppression for a better world. She is an advocate for removing barriers surrounding health, strength, and finding your own voice.
What part of Allison’s journey resonated with you? Let us know in the comments on the episode page!
“Yes athletes are disciplined, and they are hard workers and they know how to work in a team and they have grit, and they have all these skills that are team sport oriented. But it’s hard to then know what to do with that identity.” (8:03)
“The more I saw those benefits of like, wow if I can swing a kettlebell I can build strength, build stability, get my cardio in, all these massive benefits for myself, and I could teach it to my athletes or my clients. Like this is great, let's check all of these boxes.” (16:50)
“Everything we are sold from diet culture to fitness culture, everything is geared around shoving us into this small box. And I’m kind of like enough. Enough with your small box. I want to take up space, I want to use my voice, I want to be able to define what is important to me and how that shows up in my life, just like every other person should be able to do for them.” (20:06)
“You can’t just get the feedback and then feel bad about yourself and then decide to do nothing or just let it go. To me, it's about how you are going to take that feedback and take action with it.” (31:30)
“You don't have to compromise pieces of who you are to show up as your full self.” (40:26)
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!
Ever since childhood, I've been labeled as shy or sensitive...and it's often been used in a derogatory way. I never understood until just a couple years ago that I'm what's called a Highly Sensitive Person (HSP). HURRAH! There was finally a term to describe part of the way I experience the world. And it's not just me. It's estimated that nearly 1 in 5 people is highly sensitive.
In this episode, I'm sharing about how (and when) I learned about being HSP. I'm also telling you some of the strategies I use to manage it in my day to day life, as well as some of my thoughts on why the term "sensitive" is lobbed around as an insult. My hope is two-fold: 1) if you ARE an HSP and you didn't know it, that you realize you aren't alone and 2) that you learn to see others in your life with these traits with more compassion.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
As women, we experience natural monthly fluctuations related to our menstrual cycle and period. Yet I can't tell you how many women are mystified or even frustrated by the variations they experience throughout their menstrual cycles. Understanding even the very basics and tracking your cycle can lead to great insights.
In this episode, I'm walking you through how your appetite and strength levels may vary throughout your cycle so that you can better honor those natural fluctuations and make adjustments when needed. You are a part of nature, not apart from nature. As always, knowledge is power.
Remember to find the show notes and other episodes on StephGaudreau.com
On this episode:
Resources from this episode:
Follow Steph on:
Instagram| Facebook | Pinterest | YouTube | Twitter
I'd really love it if you would take 1 min and leave me a rating and review on iTunes!
Leaks. Lots of women get them, but nobody seems to talk about them. That’s why this episode is dedicated to helping moms, moms to be and women in general, deal with common issues that women are often too embarrassed to talk about.
Jessie Mundell is an expert in prenatal and postnatal exercise and is a wealth of knowledge exploding with information about your pelvic health and how you can gain a better quality of life. Jessie is here to share a message of hope and help for pregnant and postpartum women and dismiss any myths or misconceptions around your pelvic floor, core, and incontinence.
Learn about everything from managing the pressure in your core to reduce or eliminate incontinence in daily life, to how a pelvic health physiotherapist can help you work on your breathing, body position, and alignment. Understand how to properly do a Kegel, what physical and hormonal changes your body goes through during birth, and why you should stop sucking in your belly.
If you are looking for a guide to everything that your body is going through, Jessie is here to let you know that what’s happening is totally normal. It is time to get to a place of peace with your body so you can start fully experiencing your pregnancy and motherhood.
Did this episode have an impact on how you will manage your intraabdominal pressure? Let us know your thoughts in the comments on the episode page!
“The basis of the work that we do is in strength training programming. So we're getting these people, we're getting these moms, to be lifting weights and just getting them to feel really strong and capable in their bodies, and in turn in their lives in various facets as well.” (8:52)
“The struggles were necessary for me to think differently about birth, and that made me a better coach. Because I am able to talk to people in such a different manner and able to coach so differently. Able to kind of tap into my own fears and my own struggles and hopefully help them in some way. (10:37)
“First we need to tune in and be able to feel that sensation in our bodies of the pelvic floor relaxing and chilling out. Just going to the strengthening phase isn’t going to be the best route.” (25:34)
“I just want [sufferers] to know that it is a common experience, but there is help, and this doesn't have to be something that they need to live with. Again, there is so much hope there is so much help, so if they want that help, then let's help them.” (27:50)
“I think its a really positive thing to take a flexible mindset into these time periods of pregnancy and postpartum because your body does require different strategies during these periods because of all it is going through or all it has gone through.” (45:07)
Follow Jessie on Facebook | 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!