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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

Are you lacking the motivation or energy to train? I often hear this from women athletes, and it often stems from a lack of fueling or being in a low energy availability state. If you are feeling more tired during your workouts or during daily activities, have to go to sleep hours earlier than normal, or find yourself taking the elevator instead of the stairs because you are just so tired, there is a good chance you are not fueling yourself enough. If You Want To Increase Your Motivation to...

Diversity and inclusion belong in all areas of the fitness industry. By accepting all body types and sizes, we can help foster a sense of community and inclusion in an industry ravaged by toxic diet culture. I’m joined by Damali Fraiser, a Canadian kettlebell instructor, to talk about her mission of body acceptance in the industry, along with systemic racism and her non-diet approach to fitness. A Non-Diet Approach to Kettlebells See that there are other benefits to movement other than...

Women are starting to fuel better, lift heavier, recover smarter; they have fewer aches and pains, but yet we still collectively place huge importance on the number we see on the bathroom scale. This can be problematic for women athletes, as that number is not an accurate representation of the gains you are working towards. Key Takeaways If You Want to Change Your Relationship with the Bathroom Scale, You Should: Understand that there are many nuances and complexities when dealing with...

One area that I see athletic women over 40 consistently struggling with is the implementation of the high-quality information, techniques, and strategies they know would benefit them to include. Making change can be hard, and there is a mental and emotional challenge to adapting your training as you get older. However, with the right tools and mindset, the rewards of your training and longevity will amaze you. Key Takeaways If you want to effectively implement new training, nutrition, and...

Often we forget what an important part of strength training mobility work is. Mobility work has the reputation of being something that you just tack on or do during a warm-up. But the reality is that mobility work is incredibly important and dictates how you move, how you feel, and the gains that you see in and out of the gym. Key Takeaways If You Want to Make Mobility More of a Priority, You Should: Support online content creators who are sharing this information by saving and sharing...

You can still be a strong badass who can lift heavy as you journey through peri-menopause and post-menopause. But, you have to do it in a way that is a bit different than you did in your 20s. If you are a 40+ woman and not seeing the results you want, holding back on adjusting the way you train as your body transitions is probably the reason. Key Takeaways If You Want To Level Up Your CrossFit Training Through Peri-Menopause, You Should: Find a trainer or program that takes into account...

The idea of gaining strength in your 40s and beyond can seem daunting. But with the right tools, nutrition, and support, it is much easier than you might think. Often we think we know best when it comes to how we can achieve our goals, but in reality, it takes an outside perspective to help you reach a level of health and happiness that you never thought possible. Key Takeaways If You Want to Make Strength Gains in Your 40’s, You Should: Find a coach or program that works to help you get...

If you want to build muscle, get stronger, see better results and gains in the gym, have more energy, and improve your performance, hiring a nutrition coach could be the best investment you have ever made in yourself. A coach can help you accomplish your goals quicker, focus on a doable way to reach those goals, and provide you with the emotional and social support you need to get there. Key Takeaways If You Want to Get Serious About Your Nutrition, You Should: Stop spending your time,...

I have been on a journey through fitness, movement, and nutrition my whole life. I rarely take a moment to reflect on my past and all of the ups and downs it took to get to this point. So, what better way to start the new season than share my story with you and the lessons I have learned along the way. Key Takeaways If You Are Ready to Start Taking Care Of Yourself Better, You Should: Learn the necessary amount of fuel and recovery your body needs for your training Don’t forget the...

If there is one macronutrient that I receive pushback on, it’s protein. That is because it can be hard to increase your protein intake, but that doesn't mean it is without merit to do. If you want to feel good in your body and go throughout the day feeling strong and capable, you need protein, and that's a fact. Key Takeaways If You Want to Enjoy the Benefits of Protein, You Should: Understand the difference between knowledge and implementation when it comes to nutrition science Find a...

As we age, we need to adopt our training and recovery programs in order to see continued performance. This is especially true in the sport of powerlifting, where it is critical to equip yourself with the knowledge necessary to keep your body healthy and ready as you age. Key Takeaways If You Want to Stay Strong in your 40’s and Beyond, You Should: Find a variety of sports such as powerlifting that make you feel good in your body Avoid the common conjugate programming mistakes by listening...