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&#39;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&#39;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

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

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&#39;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&#39;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 int

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

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&#39;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&#39;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 differe

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

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&#39;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&#39;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

The Mindset to Do Hard Things w/ Allison Grubbs

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&#39;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&#39;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 deepe

Muscle & Longevity

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&#39;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&#39;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 l

Building Strength for Rowing w/ Shane Farmer

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&#39;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&#39;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 |

Is Muscle Anti-Aging?

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&#39;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&#39;t overdo it, pay attention to your body… don&#39;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   Us

Rucking for Women

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&#39;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&#39;t necessarily easy, but by asking yourself the right questions, you can identify what&#39;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&#39;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 o

How to Leverage Essentialism for Fitness

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 &#39;the thing&#39; 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

Finding Enjoyment in the Return to Running

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 tra

How to Get Better Fitness Results

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&#39;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)   “The

Why You Need a Strength Training Program

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&#39;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&#39;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&#39;re just working on consistency with getting into th

The Power of Intrinsic Motivation in Fitness

Have you ever said to yourself that if you aren&#39;t able to do something perfectly, it&#39;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&#39;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&#39;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&#39;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

Overcoming All or Nothing Thinking in the Gym

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&#39;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&#39;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&#39;s not just about the outcome, it&#39;s about the effort.” (11:32) “If we don&#39;t ever step up and accept challenges, because we don&#39;t think we can be successful or we don&#39;t think we can win at that th

Growth Mindset in Fitness

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&#39;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 &amp; 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

The Female Athlete Health Report w/ Kyniska Advocacy

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&#39;t already know (12:38) Understanding the effect of creatine on fat mass ch

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

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&#39;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&#39;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&#39;s why I&#39;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 q

Carbohydrates for Muscle & Strength

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&#39;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 interne

How to Pick the Best Protein Powder

Creatine Monohydrate is an incredibly well-researched supplement. While we don&#39;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&#39;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&#39;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.”

Get Started

Download the App