Hey y'all! Welcome back to TPIL! Today Kristen and I talk about the new what you can do to physically and mentally prepare for meet day. Links: S⁠⁠⁠⁠olana’s Instagram⁠⁠⁠⁠ ⁠⁠⁠⁠Strength SoLutions⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Kristen Dunsmore IG⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠Empowerlift Training⁠⁠ --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! I speak with a good friend of the podcast and Sheffield 2024 competitor Natalie Richards! We dive into her prep, her Sheffield competing experience, her next goals and more! Links: ⁠Solana’s Instagram⁠ Natalie Richard's Instagram Youtube: Sheffield Replay ⁠Strength SoLutions: apply for 1:1 coaching --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! I speak with Sheffield 2024 Champion Agata Sitko! We dive into her prep, her Sheffield competing experience, her next goals and more! Links: Solana’s Instagram Agata Sitko Instagram Strength SoLutions: apply for 1:1 coaching --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today I am joined by Steve DeNovi and I do a full recap of the 2024 Sheffield competition! Links: Links: S⁠⁠⁠⁠olana’s Instagram⁠⁠⁠⁠ ⁠⁠⁠⁠Strength SoLutions⁠⁠⁠ Steve DeNovi --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today Kristen and I talk about the new USAPL Qualifying totals, updates on the USAPL Arnold's competition and our ideas on how coaches can collaborate more on social media! Links: Links: S⁠⁠⁠olana’s Instagram⁠⁠⁠ ⁠⁠⁠Strength SoLutions⁠⁠⁠ ⁠⁠⁠⁠Kristen Dunsmore IG⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Empowerlift Training⁠⁠ USAPL New QT's --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today we talk about How to Maximize a Limited Training Schedule! This is a great listen if you have very limited time to train or if you coach athletes with limited time to train! Powerlifting can be for everyone and you don't have to be in the gym for hours! Links: S⁠⁠olana’s Instagram⁠⁠ ⁠⁠Strength SoLutions⁠⁠ ⁠⁠⁠Kristen Dunsmore IG⁠⁠⁠⁠ ⁠⁠⁠⁠Empowerlift Training⁠⁠ Articled...

Hey y'all! Welcome back to TPIL! Today we dive into popular recovery methods and do they really work? And our best advice for recovery. Links: Solana’s Instagram Strength SoLutions: apply for 1:1 coaching waitlist ⁠Kristen Dunsmore IG⁠⁠ ⁠⁠Empowerlift Training Articles referenced in today's episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/ https://www.nike.com/a/benefits-of-sauna-after-workout https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953308/ --- Support this...

Hey y'all! Welcome back to TPIL! Today Kristen and I talk about what we recommend for beginner powerlifters. We address: Do you really need a coach? Should you join a PL gym if its available? When should you buy equipment? and more! Links: ⁠Solana Lewis IG⁠ ⁠Kristen Dunsmore IG⁠ ⁠Strength SoLutions Coaching⁠ ⁠Empowerlift Training What makes a good PL coach Episode --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Kristen Dunsmore becomes my official co-host of the podcast! And we dive into our favorite performances of 2023! Links: Solana Lewis IG Kristen Dunsmore IG Strength SoLutions Coaching Empowerlift Training --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today Kristen Dunsmore and I dive into how/ if we adjust our athletes programs during that time of the month, how we deal with Urinary Incontinence and more! Links: Solana Lewis IG Kristen Dunsmore IG Strength SoLutions Inc Empowerlift Group Coaching --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today I give some tips on ways to stay on top of your nutritional goals if you don't feel like tracking and my thoughts on the idea of tracking food potentially causing disordered eating habits. Links: Solana’s Instagram: Strength SoLutions: apply for 1:1 coaching waitlist:  --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Welcome back to TPIL! Today Kristen Dunsmore and I talk about how we tend to peak and taper our athletes, what a peak and taper actually is, who we think should cut for meets and some stories of our clients cutting. Links: Solana Lewis IG Kristen Dunsmore Work with team Strength SoLutions Work with Empowerlift Training Solana's Reccomended PL Equipment --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today I speak with Mandy Ogoe who took the 67.5kg American Squat record at USAPL nationals and placed top 5 at her first ever raw nationals. We dive into her finding the sport and her meet prep. Links: Mandy Ogoe IG Host: Solana Lewis IG Strength SoLutions: apply for 1:1 coaching waitlist:  --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today we talk about the first steps we believe people should take before they begin powerlifting coaching! Links: Solana IG Kristen D IG Referenced book: Ultimate MMA Conditioning by Joel Jamieson --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today I speak with Nataleigh Hunter who just recently competed USAPL Raw Nationals! We dive into her competition, prep, switching coaches, and more! Links: Nataleigh Hunter IG Solana Lewis IG Solana's amazon must haves Work with Solana: Powerlifting Coaching & Nutrition --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Welcome back to TPIL! I speak with Moriah Boldon who is fresh off of her win from USAPL Raw Nationals in the 56kg weight class. We dive into her prep, performance, goals and more! Links: Moriah Boldon IG The Factory Fitness Center Solana’s Instagram Strength SoLutions: apply for 1:1 coaching waitlist --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Welcome back to TPIL! I speak with Kate Cohen who is fresh off of her 48kg National victory from USAPL Raw Nationals. We dive into the momentum she had during prep, her meet day performance, future goals and more! Links: Kate Cohen Ig Solana’s Instagram Strength SoLutions: apply for 1:1 coaching waitlist --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today Kristen Dunsmore and I talk about what is a peak and a taper and give some insight to how we go about that with some of our athletes. Please leave us a high rating and a review to support the podcast! Links: Solana Lewis IG Kristen Dunsmore IG Strength Solutions Inc (work with Solana) Empowerlift Training (work with Kristen) --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today I speak with multi time IPF World Champion of the 63 & 69 kilo weight class Lya Bavoil! We dive into her experience with missing weight for 2022 World's, to breaking the world record for 63kg at the Arnold's, Sheffield, mental health, life outside of powerlifting and more! Links: Guest: Lya Bavoil IG Host: Solana Lewis IG --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! I am back with Kristen Dunsmore and we dive into what are the characteristics of a "good" coach and client, group coaching vs programming only vs 1:1 online coaching, and the reason why we each decided to become coaches! Links: Solana Lewis IG https://www.instagram.com/kriis_d/?hl=en Strength SoLutions Inc (work with Solana) Empowerlift Training (work with Kristen) --- Support this podcast:...

Hey y'all! Today I do a quick episode about how to master communication with your online powerlifting coach from the perspective of both the coach and the athlete. Links: Solana’s Instagram Strength SoLutions: apply for 1:1 coaching waitlist:  --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today Kristen Dunsmore and I go over the recent news dropped by the USAPL: How to qualify for USAPL Raw Nationals in 2025, Updates on how to become a USAPL referee, and some info on how to become a USAPL Pro. Links: Solana’s Instagram Kristen Dunsmore Instagram --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today I bring on Kristen Dunsmore and we both dive into our experiences dealing with injuries as an athlete, the feeling of being burned out while training through injuries and how it can affect your mental health. We give our tips on what has helped us during these times as well! Links: Kristen Dunsmore Solana’s Instagram: Strength SoLutions: apply for 1:1 coaching --- Support this podcast: https://podcasters.spotify.com/pod/show/solana-lewis/support

Hey y'all! Welcome back to TPIL! Today I speak with Jessica Espinal who just returned from IPF World's in Malta after winning 2nd place for the USA team. We dive into everything that has been going on since our last convo which was Mega Nationals 2022. And we deep dive into her World's experience, her reflection of it, how to stay organized when busy and her goal's for next year. Links: Jessica Espinal Instagram Solana’s Instagram Strength SoLutions: apply for 1:1 coaching...

Hey y'all! Welcome back to TPIL! I speak with Sonita Muluh who was a part of an epic 3 way battle in the 84kg + class at IPF Classic Worlds. We dive into how much she has progressed since her 1st World's meet, her experience this year at world's, article 14, and more! Links: Sonita Muluh Instagram: https://www.instagram.com/sonita_ml/?hl=en Solana’s Instagram: https://www.instagram.com/solana_lifts/ Strength SoLutions: apply for 1:1 coaching...