Fuel Your Strength

One of the greatest rivalries I see in programming strength training for women over 40 is the battle between strength and muscle. My approach to strength training and muscle growth incorporates a cohesive and holistic approach to your programming that will help you reach your goals and incorporate these philosophies into your training program. Key Takeaways If You Want to Leverage Your Strength and Hypertrophy, You Should: You don't have to choose between muscle or strength building; you need them both as a woman over 40, especially Think about your goals and make sure your program is aligned with them Use accessory work to break up the repetition and fill in the weak points of your training Delicious Accessory Additions I like to think of accessory work, supplementary exercises that support your main lifts, like the toppings to your delicious training burger. Accessory work can help you spice things up in your training, address imbalances, or help you understand what you want to work on.  It is not just about strength development or muscle growth; the goal is to help you weave these things together to further enhance your strength development and hypertrophy, prevent injuries, and so much more. Building Muscle is a Spectrum Building muscle takes place across a spectrum. By thinking both bilaterally and unilaterally about your accessory work depending on where you are at in your program, you will be able to find your training tempo and add the necessary context it takes to reach your training goals. I want you to be able to understand the ‘why’, the rationale. You don't need to be able to repeat it all back to me, but if you can understand the why behind your programming, you will be more likely to follow through, improve your consistency, and get better results. I want to give you the resources you need to be successful with strength training and reach the goals you are striving for. Are you ready to get your strength training guide for women over 40? Share your hopes and expectations for the next year of training with me in the comments on the episode page. In This Episode Why accessory work is an essential part of a well-rounded strength training program (8:25) How to program accessory work to align with your strength training development goals (14:33) What is hypertrophy, and what do you need to know to build muscle (22:34) The importance of tempo when it comes to hypertrophy (32:20) Examples of what the flow of a workout should look and feel like and common mistakes (35:17) Quotes “I want you to walk away from this podcast feeling more informed, more educated, and like you can understand the program that is being put in front of you.” (4:14) “We want to get in, be focused, make it count.” (24:01) “I can't say this enough, so slow down. You might have to use less weight, but it is going to be more effective.” (32:27) “If you are out in the world and you are looking for a program, Strong with Steph might not be for everyone, and that is totally fine. But know what your goals are.” (41:22) “Having a structured program that is written by somebody who understands programming and all of these concepts is the best bet for saving your brain space.” (49:27) Featured on the Show Get One Week Free of Strong with Steph Here Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 434: Progressive Overload: How to Keep Getting Stronger FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 436: Why Movement Prep & Balance Matter in Strength Training Over 40 FYS 437: Plyo and Strength Development for Women Over 40  

Transcribed - Published: 7 January 2025

True strength development isn't something that should be skipped at any age. However, when you are a woman over 40, these training tools become key assets to your overall training, health, and longevity. When you understand the key components that go into making a proper strength training program, you can better equip yourself to obtain your goals in the best way possible. Key Takeaways If You Want to Harness Strength Development, You Should:  Start small and with an approachable amount of jumping in plyometrics Use strength development to keep your strength as you age and reduce strength limitation Get a program that is well-designed and understands the nuances of exercise progressions The Why and The How Understanding why and how I program certain exercises into Strong with Steph is crucial for me to help you understand. The rationale behind these important components will not only help you better understand the training you are doing, but it will also help you pick the program and trainer that aligns with your goals and understands how to help you succeed. If you notice that you are feeling slower, I want to help you improve and make strength training approachable in all aspects. Make Your Programming Work For You As you are evaluating programs, I want you to ensure that your approach to strength training is helping you become more well-rounded regardless of your goals. Strength training plans are meant to help you learn what you need to do. The specific rep, set, and load ranges are designed to work on maximum force development. Plyometric training, lifting appropriately hard weights, starting small, and incorporating unilateral and rotative moments in your training are all key components that can make a huge difference in your overall results. Anyone looking to be athletic, but especially women over 40, needs to be aware of these key aspects so that you can use strength training as a way to understand your strength journey better. How does strength training play into your overall health goals? Share your story with me in the comments on the episode page.   In This Episode Why these types of exercises are simply something you cannot skip as you age (4:45) Understanding plyometrics, jumping, and how it can help you improve your overall training (16:34) Specific quality over quantity tips when it comes to power and plyometrics (30:38) How to get over the fear around strength training by understanding the parameters (41:00) What you can do to help your body perform at its best through every stage of life and training (51:30) Quotes “It's not that we are saying there is some magical strength training that only women over 40 will benefit from. Of course not. We know what the parameters of strength training are, and we are going to talk about that in this episode. It's just our ability to skip that and not see those negative impacts because we are aging and going through these hormonal changes, we can't avoid it any longer. Strength training is one thing that we have in our arsenal of tools.” (8:08) “Our tissues adapt, and they don't stop adapting. The problem is we have stopped doing these exercises.” (19:50) “Strong with Steph Programing does include strength development. This is a key aspect for women over 40.” (35:57) “We know this stuff is critical for anyone who wants to build their actual strength, but when you are over 40, it becomes something that will have more negative outcomes if you skip it.” (36:46) “Just like any other kind of training y'all, progressive overload is critical.” (41:01) Featured on the Show Get 7 Free Days of Strong with Steph Apply for Strong with Steph Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 434: Progressive Overload: How to Keep Getting Stronger FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 436: Movement Prep & Balance FYS 427: Your Fitness App Calls it Strength Training, But Is It? With Nikki Naab-Levy

Transcribed - Published: 17 December 2024

When it comes to creating a progressive overload plan, we have touched on a lot of elements so far. However, when it comes to how to specifically create your program, whether you are creating a program for yourself, finding one online, or looking to work with a trainer in person, there are some nuances that need to be discussed. Key Takeaways If You Want to Improve Your Strength Training, You Should: Give yourself the freedom to warm up and work on balance as a key part of your strength training program Focus on the type of exercises that will help you feel good for longer  Challenge yourself with where your current ability level is and up the ante over time Consistency is the Name of the Game When you are doing a deadlift, overhead press, bench press, or squat, you need to familiarize your body with the movement pattern you are going to be doing that day. Movement prep and balance work will help you prepare your body for what is coming next, and create positive changes in how your body and brain relate to each other more effectively when things get heavy. Giving yourself the freedom to warm up, be consistent, and listen to your body, is what is going to get you further in your progressive overload plan. Strength Training for Every Age Movement prep and balance work are two things that I program into every session of Strong with Steph. Especially as we transition from perimenopause to postmenopause, we need to work with the changes happening in our bodies to help ourselves stay strong for longer. The truth is, that our body loses strength, hormones, and energy as we get older, which is why we need to have a strength training plan that helps us combat what we are losing and instead helps us find gains. Implementing a well-planned program takes the burden off of you so that you can focus on feeling great. Are you ready to reevaluate your strength training plan as a woman over 40? Share your thoughts with me in the comments on the episode page. In This Episode A recap of what we have spoken about so far when it comes to strength training over 40 (2:45) The importance of balance work for longevity as we age (6:45) How movement preparation can improve your training program (14:52) Understanding the role of estrogen when it comes to your joints and their needs (20:16) Examples of balance work and movement prep that show up in the Strong with Steph Workout Plan (30:15) Quotes “Having these guide your strength training is super, super important, and not something you want to gloss over when you are either writing a program for yourself, finding one online, or looking to work with a trainer in person.” (2:35) “Movement preparation and balance work create a foundation for building strength and are so important when we are considering longevity in training and safety and mitigating risk to the best of our possible influence, especially as we are aging.” (6:13) “Research strongly supports the idea that warming up with the actual lift you plan to perform but at a lighter load is an effective way to prepare your body for heavier lifting.” (21:20) “Addressing these things through training is very important, and there is something that you can do about it.” (29:08) “Movement prep and balance work are essential, and we know they are going to play an important role in joint health, mitigating the risk of injury and enhancing our experience of progressive overload.” (39:24) Featured on the Show Follow Steph on YouTube Get 7 Free Days of Strong with Steph Apply for Strength Nutrition Unlocked Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 435: RPE & Autoregulation: Smart Tools for Strength Gains Over 40 FYS 434: Progressive Overload: How to Keep Getting Stronger    

Transcribed - Published: 3 December 2024

I get a lot of messages about RPE, Reps in Reserve, and Autoregulation. These are powerful tools, that when practiced, can help you as you implement a long-term strength training program, especially as a woman over 40. However, it takes understanding the pieces that go into these tools, and a well-rounded program, to really make the most of their benefits. Key Takeaways If You Are Looking for Trainings Tools, You Should: Use autoregulation as a way to adjust your training plan and allow for more flexibility  Remember that you do not have to be perfect or give your all to have a successful training session. Collect your own data about yourself and what your body needs throughout your life changes Learning about Yourself through Strength Having a performance-forward approach when it comes to your workout intensity is great, but it can leave space for injury or overuse. Using the scales of RPE and Reps in Reserve, you can allow yourself a moment to check in and make adjustments to the structure of your program.  While working with a coach is great, learning how to observe your body and what it needs is something that you can do yourself. These tools will help you understand your body in a way that will encourage sustainability and longevity in your strength training program. It’s All About Flexibility A good strength training program leaves room for both structure and flexibility. Learning how to adjust your intensity not only helps you learn more about your body, but it can help you tackle those low-energy days without completely giving up and potentially taking a long break. Autoregulation will keep you moving forward with your program even on lower energy days, which can happen especially as we adjust to new demands on our lives and our bodies. Adjusting the plan based on Autoregulation will help you continue to show up and do your best, while also meeting yourself where you are at. Are you ready to adjust your effort in order to gain more sustainability and effectiveness in your program? Share your thoughts on this episode with me in the comments on the episode page. In This Episode Understand the guiding principles of a well-rounded training program (4:35) Learn exactly what RPE and Reps In Reserve are (11:40) Why these tools are so useful for women, especially as they age past 40 (16:06) What is autoregulation and why it is a useful tool for your workouts (17:51) Benefits of RPE and Reps in Reserve for women over 40 (28:02) Simple ways you can learn to make the gauges necessary for autoregulation and more (33:31) Quotes “The value of using something like RPE is that it helps to tailor your workout intensity to match your daily energy level, your daily bandwidth, how much capacity you have today.” (15:01) “This isn't a proprietary way for women over 40 to manage their own strength training. However, it is a validated tool that we can use because it is contextually allowing us more flexibility within the structure of a program.” (16:25) “This is all part of the tapestry of your own unique autoregulation and recovery and getting to know yourself over time.” (20:47) “There is structure, but there is also flexibility. And I think that is a really key take-home message and take-home point of this particular podcast.” (25:50) “We have to keep training if we want to continue to either maintain or see gains over time.” (30:43) Featured on the Show Get 7 Days of Strong with Steph Free Here Apply for Strength Nutrition Unlocked Here Study from the Journal of Strength Conditioning Research Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 434: Progressive Overload: How to Keep Getting Stronger  

Transcribed - Published: 19 November 2024

Whether you are new to strength training or a seasoned lifter, progressive overload is two common words you have probably heard before. But what do they really mean, and how can you apply them both as a lifter and as a coach? If you are feeling stuck because you are not seeing the gains you are hoping for in your programming, progressive overload could be the puzzle piece you still need to include. Key Takeaways If you are interested in progressive overload, you should: Work with a coach or find a strength training plan that is custom to you Gradually build up strength and vary your movements to build your adaptation ability  Remember that this is a great investment in your health if you are honest with yourself The Key to Long-Term Strength Gains You see relatively continuous improvement by gradually tweaking the dials of your training and the demands placed on your body over time. If you fail to challenge your body, you will fail to adapt. One of the hardest and most important things you can do is advance your lifting in a way that makes the most of your time and moves you in the right direction. The key is having a plan for your lifting that saves you time and worry when you get into the gym. Know Why It Matters Training, coaching, lifting, and recovering are a science and an art. But to really see results, it takes new challenges and an understanding of one's motivation behind the movements.  Increasing weights or adding more reps, paying attention to rest time, and utilizing different exercises and tempos are all key components to seeing the results you are hoping for. Patience and repetition are the basis of long-term strength training; all you need is the right program! What role does progressive overload play in your strength training program? Let me know your thoughts in the comments on the episode page. In This Episode What is progressive overload, and what does it mean (2:25) Breaking down the science of adaptation and general adaptation syndrome (13:20) How to apply progressive overload in your strength training program (20:26) Common pitfalls when learning how to manage your progress over time (32:35) Best practice advice for those who want to integrate progressive overload into their strength training program (43:05) Quotes “When it comes to your strength training, progressive overload is the cornerstone that guides, the guiding principle that steers your training program and training plan.” (2:56) “To put this into common words, we need a stressor, that’s our training, and we need recovery, which is where we finally experience that adaptation.” (15:56) “Training is a science and an art. Coaching is a science and an art. Implementing this is a science and an art, and getting to know yourself and/or your clients is really important. (22:37) “We need to pump the breaks a bit, and find a way to keep you moving forward without accelerating things to the point where you can't recover.” (34:17) “If you have been lifting the same weights for months and months and months on end, it is time, my friend, you have got to move up in weight.” (39:25) Featured on the Show 7-Day Sample of Strong with Steph Apply for Strong with Steph Here Apply for Strength Nutrition Unlocked HereDynamic Dumbells Program Annie Miller Pure Programming Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 427: Your Fitness App Calls It Strength Training, But Is It? With Nikki Naab-Levy  

Transcribed - Published: 4 November 2024

Have you ever asked yourself what there is to learn from the pursuit of strength? How do the lessons we learn in the gym translate to our lives outside of strength? Alyssa Ages set out on a quest to answer these questions, and in return found a multitude of answers that can help any athletic person get more from their training regime and their life. Key Takeaways If you are curious about the true meaning of strength, you should: Connect with your deeper why of strength training outside of the aesthetic value View strength training as something that can connect you more deeply to your body Be aware of the ways in which the strength training mindset can improve your life outside of the gym Strength In and Out of the Gym with Alyssa Ages Alyssa is a Toronto-based, New York-born author, freelance writer, and copywriter. She is a mom, strongman competitor, endurance athlete (six marathons & an Ironman), rock climber, CrossFitter, and former member of the Jersey City Bridge & Pummel roller derby team. Her debut book, Secrets of Giants: A Journey to Uncover the True Meaning of Strength, was featured in The New York Times and Publisher’s Weekly, among others. The book, part personal narrative, part research mission, part midlife crisis odyssey into the world of strength to answer the question: What if strength isn’t about how much we can lift, but how we manage life’s struggles?  The True Meaning of Strength There is something about strength training and the pursuit of strength that is addictive and keeps bringing us back. But why do we love it so much, and feel so satisfied even when it feels hard? It all comes down to the story we tell ourselves. If you view yourself as a person who is able to handle hard shit, there's a good chance you don't mind getting comfortable with discomfort. Through Alyssa’s research, it became clear to her, that if you are purposefully able to do difficult things, the easier all of the things that you encounter in your daily life will start to feel. You Can Do Hard Things Building strength, physically, mentally, and emotionally, is all about pushing the boundaries of what humans can do. When strength is a part of your identity, you can discover things about yourself through the training process that will help you both in and out of the gym. Building strength is not just about looking good or feeling good, it is about having agency over your life and what you are doing. The ability to fail over and over again safely, allows you to learn something that is applicable in every other area of your life. That might be why we love it so much. If you are also searching for the true meaning of strength, share your thoughts with me in the comments of the episode page.  In This Episode Learn about the genre of Strongman Strength Training and the role it played in Alyssa’s journey (8:43) Explore what it means to be an athlete or athletic person (19:13) Flirting with the edge of being uncomfortable and being in your comfort zone (23:42) What Alyssa discovered about women in strength throughout her research (30:10) How to address issues that come up when it comes to your strength training abilities or practice (38:24) Quotes “In the book, there is very little about what [strength] does physically to your body and your muscles, and almost exclusively about how it impacts everything else you do in your life outside of a gym setting.” (7:50) “Strongman really showed me that actually, failing was really ok and kind of awesome. Because it was the only way to understand what I actually could do.” (17:23) “It was just that little shift in mindset that gave me the courage to actually do it.” (20:05) “It was really incredible to hear from so many women that they said ‘Doing a strength sport taught me that I could love my body not for how it looks, but for what it is capable of doing’.” (30:32) “Once I started to continue with this routine of going back into the gym, with my coach and trying to do everything really safely as I was going through all of this, it helped me to start to regain this feeling of trust and this feeling of capability in my body.” (42:03) Featured on the Show Apply for Strength Nutrition Unlocked Here Alyssa Ages Website The Secret of Giants by Alyssa Ages Follow Alyssa on Instagram  Strongman Video Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on Apple Podcasts Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 431: Should You Get a Lifting Program?  

Transcribed - Published: 15 October 2024

Combining the world of strength training and sport, specifically Brazilian jiu-jjitsu, might seem counterintuitive, but it is exactly the opposite. My guest today is here to show you how a crossover between these two worlds can help you train better, prevent injury, and enjoy the sport you love for longer. Key Takeaways If you want to use strength training to improve your sport, you should: Track what you are doing and assess it  Get your body accustomed to stress and impact Be consistent with the low-hanging fruit Finding a Balance Alex Sterner, BS, CSCS, is a co-founder and Head Coach of Electrum Performance and the Director of Performance at Jiujiteiro. He received his Bachelor's degree in Strength and Conditioning from the University of Connecticut and obtained a CSCS through the National Strength and Conditioning Association. As a Head Strength Coach of Atos Jiu-Jitsu HQ, he led the S&C training camp that resulted in Atos winning a team Gi World title in 2017 and 2018. Not All Stress is Built the Same Some people are afraid to lift heavy due to the threat of injury. But the truth is, your muscular cellular system will respond positively to the right amount of stress. Alex wants to encourage you to get your body accustomed to impact in a respectful and gradual way.  By harnessing the power of control that you have in the gym, you can teach your body how to trust increment levels of stress so that you can come back from injury and pain with more resilience. This is why strength training is such an important asset and can lead to many more years of enjoying the sport you love so much. Track Everything Alex believes that all progress comes down to tracking. Understanding your missteps, and being able to differentiate between short and long-term gains will help you figure out where you are going right and wrong in your training. You don't need a fancy app, just a notebook and a pen. If you can figure out when something you are doing isn't showing up, you can figure out why and make a switch. It may be as simple as adjusting your work-to-rest ratio, but without tracking, you will never figure it out. If you want to explore strength training options, either specifically for jiu-jitsu or another sport, let me know your thoughts about Alex’s well-balanced and informed approach in the comments on the episode page. In This Episode Addressing the ‘insult’ of strength in Brazilian jiu-jitsu and the benefits you might not realize strength has (13:42) Myth busting the belief that lifting weights will cause you to get injured and take you out of your chosen sport (20:55) Understanding how liability in the medical system could be skewing your perception of recovery (37:30) Common under-rated and over-rated jiu-jitsu specific strength training and why it needs to change (41:32) Why the spine is so important in the context of jiu-jitsu and the nuance of loading your spine (53:20) Quotes “Heavy lifting; it is not just about building this brute muscular athlete. It's about longevity; it's about preventing injury or minimizing injury so that you can spend more time on the mats.” (10:13) “When people start to trust that the weight room is this deliberate thing where we don't just make bad things worse… you start to realize that these other environments are way more open than the gym, and you don't have nearly enough control.” (26:53) “Understand what your limitations are, take whatever you still can, and go from there” (40:23) “All of it comes down to tracking. Be aware of what you are doing, is it improving? And if it is, great! And if it's not, figure out a switch to make.” (51:25) “Biological organisms respond positively to stress in the right amounts.” (57:20) Featured on the Show Apply for Strength Nutrition Unlocked Here Electrum Performance Website Follow Alex on Instagram | YouTube Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 425: Nutrition for Brazilian Jiu-Jitsu w/ Alex Maclin FYS 431: Should You Get A Lifting Program?  

Transcribed - Published: 1 October 2024

Most women in mid-life have a common rebuttal that keeps them from taking the next step when it comes to their fitness and health journey. The pressure that women put on themselves or the expectation that they believe is there to be perfect and execute their workouts without any interruption could be limiting their ability to reach their goals. Key Takeaways If You Want to Show Up For Yourself, You Should: Stop focusing on the perfection monster mindset Focus on ways you can change your behavior through mindset changes Be kind and gracious to yourself and your workout routine Consistency is Key I want you to ask yourself, what does consistency look like to you? How would it feel to reframe how you think about your workouts and put less pressure on yourself to never miss a day or take a vacation? Fitness and health do not need to be another stressor in your life. I want you to challenge yourself to shift the way you think about your health and be curious about how you can reframe the way you think about your workouts. When it comes to working out, perfection is not the goal, but showing up for yourself is. The Science of Behavior Change If you have been holding back from working with a coach because you are unsure if you can commit 100%, I am here to tell you, that you don't need to. The all-or-nothing mentality that we have when it comes to our fitness is unnecessary, and I am here to tell you that you still get a benefit even if you can't do 10 out of the 10 workouts you want. Showing up for yourself and your health is the first step, and making it work for you and your lifestyle is the key to success. You don't need to force yourself to do something that won't work for you, and you also don't need to do something that doesn't fit your life schedule. Doing what works for you in your here-and-now body is the best thing you can do, period. Are you ready to start showing up for yourself? Share your thoughts with me in the comments on the episode page. In This Episode Understanding the stages of change and how to approach a new idea (3:40) Why you should start a strength training program even if you might not be perfect at it (7:09) What is endowed progress effect, and how can it help you make behavior changes (16:10) How to avoid the perfection monster through mindset shifts (22:50) Quotes “I know there is going to be at least one person listening to this podcast episode, in whatever space and time you find it, who is mulling over the question, ‘Should I get a lifting program?’.” (3:07) “Ageing is not just this linear gentle slope down in terms of the change in function, but rather, there are these punctuated times in our lives, if we are lucky enough to make it to these ages, where there are some changes going on.” (8:34) “I trust that the women I work with, who are mostly in their 40s, 50s, and 60s, are doing their damn best on any given day.” (21:41) “Consistency is more important than perfection. Especially when perfection is something we cannot hold onto.” (22:47) Featured on the Show Get a Free Sample Week of Strong with Steph Here Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 429: Boost Your Motivation to Train with This with Kasey Jo Orvidas FYS 427: Your Fitness App Calls it Strength Training, But is it? With Nikki Naab-Leevy

Transcribed - Published: 17 September 2024

I want you to imagine a heavy deadlift. How challenging it is, the focus needed, to tune everything else out and give it your best. Now, imagine that the barbell weighs over 650 pounds. That is the reality for Tamara Walcott, a world record holder in powerlifting. But Tamara didn't always have this confidence. Having to overcome obesity and single mom guilt made Tamara the inspiring and powerful woman that she is today. Key Takeaways If You Want to Get Stronger, You Should: Work with people who support your goals and lift you up in times of hardship Accept that failure and obstacles are going to be part of the process and that you can overcome them anyway Fuel properly and often in order to support both your body and your mind Overcoming Setbacks with Tamara Walcott Tamara Walcott, the Plus Size Fitness Queen, is a record-breaking athlete, a resilient mompreneur, and a motivation to all. Her journey, marked by her triumph over food addiction and obesity, inspires others to embrace mental resilience and celebrate every victory. In this episode, we explore Tamara's world-record-setting story and join her on a transformative journey. Stay Dedicated To Your Destination, Even If You Can’t See It After stumbling into a powerlifting gym in 2017, Tamara realized that she would have to change from the inside out to achieve her goals. By 2018, she was coming in first place in her first competitions and realized that to take care of others around her, she had to take care of herself first. Her mindset, mission, and ability to navigate setbacks helped her break an all-time world record while training just three days per week. These traits, combined with her dedication and ability to accept failure as part of the process, have gotten her to where she is today. Your Strength Is Your Sexy Proving to yourself that you can do something you couldn't do before is one of Tamara’s favorite parts of powerlifting. Her mission is to bring more women into the sport and eventually get the deserved recognition from associations such as ESPN and the Olympics. She works to encourage women to stop letting comparison steal their joy and instead compete against themselves while ensuring they are fueling enough. If you believe in your ability to keep going despite the obstacles in the way, anything is possible. Are you feeling called to lift something heavy? Share how you are getting involved in the community with me in the comments on the episode page. In This Episode How Tamara got bit by the powerlifting bug (6:28) Surprising things about powerlifting as a sport and lessons learned (13:34) Discover the environment and energy of a powerlifting meet (16:46) Inner dialogue tips and the importance of pushing past your own limiting beliefs (26:40) Looking at the training schedule of a recording-breaking single power mom powerlifter (32:51) Understanding ‘My Strength is My Sexy’, ‘Women in Powerlifting’, and more (45:52) Quotes “I think that is the exciting thing about it, is that anyone can be a part of this sport, and not a lot of people know about it yet. Which is why I want to keep talking about it.” (5:36) “You get one minute to do your movement. But that one minute feels like 10 seconds. But it’s the best 10 seconds of your life.” (17:24) “Powerlifting literally saved my life.” (19:40) “I think the most common misconception, even when I was heavier, was that I had to eat less in order to lose weight. I had to eat less to be at the body aesthetic that I wanted to be. It's not that you have to eat less, you just have to eat the right things and fuel your body right for whatever your performance is or what your program is.” (35:39) “Failure is a part of the process. It doesn't mean to quit and give up, it means to learn what you can learn and press on.” (41:27) Featured on the Show Apply for Strength Nutrition Unlocked Here Tamara Walcott Website My Strength Is My Sexy Gym Tour Tickets Tamara Walcott 641LB Womens Elephant Bar Deadlift Record Video Follow Tamara on Instagram Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps FYS 344: Body Acceptance & Powerlifting with Christina Malone

Transcribed - Published: 27 August 2024

Whether you are on the client side or the coach side, if you are trying to make positive changes in your life in regard to fitness, nutrition, and your health in general, having strategies to help you take a step forward and get better results is crucial. Having the right approach when it comes to improving your nutrition and fitness, especially when dealing with a lack of motivation or self-sabotage, comes down to the science behind health behavior change. Key Takeaways If You Want to Understand Your Mindset Better, You Should: Work with a coach or a client who is willing to talk about and prepare for the hard stuff Understand that mindsets can shift drastically and often Be kind to yourself when struggling with a lack of motivation or self-sabotage Your Mind and Your Health with Kasey Jo Orvidas Kasey holds a Ph.D. in Psychology and is a certified health and fitness coach. She has spent a good chunk of her life developing some serious expertise in mindset and health behavior change. She has transformed hundreds of lives (and minds) in her coaching career, while also being published in multiple peer-reviewed scientific journals for her research exploring the relationship between our mindset and our health and fitness behaviors. The Base of the Pyramid Your mindset is the lens through which you see the world through, how you assign meaning to things, and how you make sense of what is happening around you. It is the base of the pyramid for your health and nutrition, which is why it is so essential to understand the science behind making positive changes. When you are able to face mindset challenges, you can start working towards more consistency, more motivation, and ultimately better mindset health outcomes. Not All Sunshine and Rainbows I'm sure you have heard people preaching positivity and mindset in the fitness space, but this is not a show about pushing through negative thoughts. Instead, Kasey Jo wants you to think about the hard stuff and prepare yourself for those inevitable moments when you get tripped up psychologically. Addressing problems from a mindset perspective, whether you are a coach or a client, will help you determine which path will be the most successful in the long run. While truly understanding psychology, mindset, and behavior change is not necessarily the norm, Kasey Jo is working to fix that one person at a time. Are you ready to take a deep dive into the role your mindset is playing in your health and fitness? Share your thoughts with me in the comments on the episode page. In This Episode Why this isn't just another mindset show (5:10) Understanding the spectrum of mindset science (12:16) How to collect evidence to stop your self-limiting beliefs (23:09) Tips for coaches on making a realistic yet optimistic plan for your clients (28:54) The difference between scientific evidence-based mindset work and other offers out there (34:20) How to understand the role of your own mindset as a coach and as a client (43:55) Quotes “Really, the stuff we are going to talk about today we are going to talk about from a health and fitness lens, but it can very much so be applied to other areas of your life too.” (6:11) “Square one is where you are right now. So, literally, the worst-case scenario is just where you are right now. So the worst you can do is try, potentially be successful, level up, and get to this next spot and this outcome you are looking to achieve. Worst-case scenario you literally are where you are right now.” (18:11) “When we are talking about behavior change and longer-term goal pursuit, just visualizing the outcome, just manifesting, is not that helpful. And this is according to the research. What is helpful is sure, do all of that, please do all of that, but then also bring it back to reality. Think about what is inevitably going to get in your way; talk about the barriers, the challenges, and the setbacks. (30:56) “The reality is it is not all sunshine and rainbows all the time when you are working towards something new and challenging and different and trying to make changes in your life that you haven't been able to do before. And recognizing that things are going to be hard helps you have a different lens.” (31:25) “If you can't tell, I am extremely passionate about what I do and can really get going on some of these topics. And that is exactly what it looks like inside the program as well.” (49:24) Featured on the Show Apply for Strength Nutrition Unlocked Here The Coaching Code Health Mindset Coaching Certification Follow Coach Kasey Jo on Instagram Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 410: The Power of Intrinsic Motivation in Fitness FYS 388: Why You're Struggling with Motivation to Workout Blog: 5 Mindset Traps That Kill Motivation

Transcribed - Published: 13 August 2024

What happens when you aren't truly eating enough to fuel your ambitions and feel your best? Relative Energy Deficiency in Sport, or RED-s, is a serious condition that can impact any active person regardless of their training intensity. Not only could RED-s impact your performance in the gym, but it can also play a huge role in your physical and mental health and well-being outside of the gym. This is why I have brought the founder of Project RED-s, Pippa Woolven, to the show. Key Takeaways If You Want to Know More About RED-s, You Should: Educate yourself on the symptoms and signs of RED-s and how to avoid it Remember that RED-s can happen to anyone, no matter your level of training intensity Work with an expert who will not just dismiss your symptoms but will help you heal Overcoming Struggle with Pippa Woolven Pippa is an English Schools (x2) and British Universities Champion (x4), a former GB athlete, and now a Positive Psychology Coach (MSc) and Athlete Mentor. Over a decade of competing in international athletics while studying in the UK and USA, Pippa experienced her fair share of highs and lows, including RED-S. Several years after overcoming the condition herself, Pippa established Project RED-S to provide the resources she needed at the start of her struggle. Fueling for Performance Underfueling, disordered eating, and over-fueling can have huge impacts on the body and can impact anybody. While education has been lacking in the past, we are finally starting to hear this important conversation being had more and more. Pippa believes working to find a balance for your unique body composition and goals will help any active person avoid RED-s and overcome this common issue. The answer isn't just in the training. You have to think about the amount that you are eating in order to fuel properly. Your training, but also your health and well-being outside of the gym, will be better for it. Awareness, Prevention, and Support Project RED-s, and Pippa’s, mission is simple. To make sure that everyone who is active knows about the term RED-s, its signs and symptoms, and how to avoid it. She wants to embed the education of RED-s into coaching practices worldwide and into the mass consumption audiences on social media so that everyone can avoid low energy availability. She works to connect people with trusted experts who not only know what they are talking about but are passionate about helping people hear without dismissing their symptoms. Have you struggled with RED-s? Share your experiences with us in the comments on the episode page. In This Episode Learn about Pippa’s personal story and what inspired her to create the RED-s project (5:22) Understanding how the media has influenced the education of food, nutrition, and weight stigma (17:04) How RED-s is affecting the ‘recreational sport’ crowd and why it is not only a problem for ’elite athletes’ (24:25) ‘Athletic Aesthetic’ and the role it plays in low energy availability and RED-s (30:56) Where to go if you are looking for fear of getting help with body image (39:40) Quotes “Over-training and under-fueling is just the perfect storm for a condition like relative energy deficiency in sport, RED-s.” (10:09) “Topics like sports nutrition and sports psychology [used to be] almost reserved for the elite sports people, and now we see recreational sports people taking those kinds of things really, really seriously. For better or for worse.” (18:09) “Eat the right amounts of the right foods, lift some weights, and try to think more holistically about your health and wellbeing.” (21:42) “You do not have to be competing; you don't have to even be doing anything structured; you just have to be moving your body, expending energy, to therefore need to replenish that energy with your nutrition.” (26:24) “You might have the diagnosis and know exactly what's wrong and what you need to do, but that is a very different ballgame to actually doing it.” (41:22) “This has a huge impact on any active person's life. And we need to just stop thinking so much about performance, especially short-term performance. Because it really is impactful on not just your physical health but your mental health too, and it takes a long time to get over something like this, which is why prevention is so key.” (46:37) Featured on the Show Apply for Strength Nutrition Unlocked Here Project RED-s Website Follow Project RED-s on Instagram Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 392: Understanding Total Daily Energy Expenditure FYS 391: What is Relative Energy Deficiency in Sport (RED-s)? FYS 350: Are You Eating Enough? Low Energy Availability in Sport

Transcribed - Published: 4 June 2024

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

Transcribed - Published: 14 May 2024

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

Transcribed - Published: 30 April 2024

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

Transcribed - Published: 16 April 2024

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

Transcribed - Published: 2 April 2024

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

Transcribed - Published: 19 March 2024

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

Transcribed - Published: 27 February 2024

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

Transcribed - Published: 23 January 2024

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

Transcribed - Published: 9 January 2024

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

Transcribed - Published: 19 December 2023

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

Transcribed - Published: 12 December 2023

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

Transcribed - Published: 28 November 2023

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

Transcribed - Published: 14 November 2023

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

Transcribed - Published: 31 October 2023

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

Transcribed - Published: 3 October 2023

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

Transcribed - Published: 12 September 2023

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

Transcribed - Published: 22 August 2023

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

Transcribed - Published: 15 August 2023

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

Transcribed - Published: 1 August 2023

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

Transcribed - Published: 18 July 2023

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

Transcribed - Published: 4 July 2023

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

Transcribed - Published: 20 June 2023

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

Transcribed - Published: 13 June 2023

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

Transcribed - Published: 16 May 2023

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

Transcribed - Published: 9 May 2023

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

Transcribed - Published: 11 April 2023

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

Transcribed - Published: 4 April 2023

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

Transcribed - Published: 28 March 2023

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

Transcribed - Published: 21 March 2023

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

Transcribed - Published: 14 March 2023

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

Transcribed - Published: 7 March 2023

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

Transcribed - Published: 28 February 2023

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

Transcribed - Published: 21 February 2023

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

Transcribed - Published: 14 February 2023

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

Transcribed - Published: 7 February 2023

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

Transcribed - Published: 6 December 2022

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

Transcribed - Published: 29 November 2022

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

Transcribed - Published: 15 November 2022

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

Transcribed - Published: 8 November 2022

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

Transcribed - Published: 1 November 2022