Fuel Your Strength

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 clear and support your fitness goals Stop using the scale as the only monitor of your progress and health Fuel yourself properly for your activity level and pay attention to what is on your plate From Novice to Top-Notch with Allison Fitzpatrick Allison Fitzpatrick found strength training in her late 30s and is now a 10+ year veteran in the world of fitness. Coming to strength training as a non-athletic person, Allison had her fair share of skepticism and fear. After completing my Strength Nutrition Unlocked Program, Allison is here to give a first-hand account of what it is like to go through the program and the amazing gains she has made on the other side. Trusting the Process By the time Allison hit her 30s, she knew that she wanted to get stronger but didn't want her body to change. Like many of us, she struggled with the tug-of-war mentality between the things we can't control about getting older. She started to feel out of control of her body and was dealing with a toxic relationship with the scale. Finally, she was ready to try something new. Allison entered the world of Strength Training through Crossfit. What surprised her the most was how she started feeling happy in the gym. However, the real progress came when Allison realized she not only needed to change the way she trained but also the way she fueled herself. Take Control of How You Age Strength Nutrition Unlocked is all about embracing your ability to make a change. While we cannot control getting older, we can control how we treat our bodies, fuel our bodies, and think about our bodies. You are not a spreadsheet, and your body is not a calculator. It takes a personalized and nuanced understanding of your body needs to see the results you are searching for. Allison is keeping it real with a first-hand account of what it is like to be a student in Strength Nutrition Unlocked, embracing her highs and lows, and why nutrition was the key to making strides in strength as a woman in her late 40s. Are you ready to make a change when it comes to how you train and fuel your body? Share your thoughts with me in the comments on the episode page. In This Episode The one thing that hooked Allison when it came to lifting weights and getting stronger (9:33) How underfueling played a role in Allison joining Strength Nutrition Unlocked (16:30) Key nutrition changes that can have a huge impact on your outcome goals (30:27) Addressing our conversations and relationships with the number on the scale (34:51) Why fueling yourself properly and adjusting your mindset can help you reach PR's you never thought possible (51:02) Quotes "It's like this crazy adrenaline rush. You have more power than you think you have. It was amazing to see that my body was capable of doing things I never knew possible." (10:03) "For me, the biggest changes were increasing my protein and increasing my carbs and just overall food intake. And just being more mindful of what is actually on my plate." (32:24) "I was making my feelings about myself and how I felt about myself contingent on this number on the scale… It really did become a toxic relationship." (36:30) "I can't control that I get older and older. I can't control perimenopause. I can't control that my body is going to change. There are all these things that are out of my control. But I can control what I put into my body, how I fuel my body, how I move my body, and how I think about my body." (39:27) "I know I wanted to be happier. I know I wanted to feel better. I know I wanted all of these feelings, and I thought that losing weight was going to give me those feelings. And it wasn't that. As soon as I started to feel that increase in weight and eat more and feel better and notice that I am actually fueling my body for what I am doing, and fueling my body for strength and for health and for longevity and all of that, that's what is making me happy and making me feel good." (48:56) Featured on the Show Join the Group Strength Nutrition Unlocked Program 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 381: 6 Reasons to Hire a Nutrition Coach FYS 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims FYS 350: Are You Eating Enough? Low Energy Availability in Sport

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, money, and effort on figuring it out yourself Appreciate that you don't have to be an expert in everything you want to accomplish Find a coach that will support you in your own unique environment Doing It Yourself is Not Free Many people out there think they can do it themselves when it comes to nutrition and fitness. While the internet is full of advice, that doesn't mean it's necessarily good advice. A meal plan or chatting with a bot does not help you change the things that are in your way, and will cost you your time, effort, and mistakes in return. If you are ready to make serious progress in your fitness and nutrition goals, a coach is the best way to create a plan that is doable in your life, and that fits your unique needs, likes, and dislikes. You shouldn't have to be an expert in order to feel good in your body and supported in your dreams; that's what coaches are for! Now is the Best Time to Start Being able to assess a situation objectively is hard to do, especially when it comes to our own lives. If you want to progress and gain strength and endurance, it will take more of a sophisticated approach that helps you build sustainable and addictive habits. When you get focused, get serious, invest in yourself, and put some money where your mouth is, it is incredible what you can accomplish. Don't keep putting off your goals, today is the best day to start, and it is never too late. With the right focus and support, I know you can do this. Are you ready to hire a nutrition coach? Share your thoughts with me about my top 6 reasons in the comments on the episode page. In This Episode Why hiring my first nutrition coach was the best investment I ever made in myself (2:12) How to navigate all of the fitness and nutrition advice you see on social media (6:11) Why DIY'ing your training is not as cheap or easy as you might think it is (9:58) Tips for approaching changing your fitness and nutrition regime as you get older (16:12) The problem with nutrition apps and why they can never replace a nutrition coach (23:44) Quotes "Hiring my first sports nutrition coach was a key decision that I made that really changed the trajectory of not only my fitness but my personal life and my career." (2:19) "You might think that you are eating really 'healthy,' but that doesn't mean that you are adequately fueling, or eating enough of the right things, for example, to get you the fitness results that you want." (7:52) "I wasn't just paying a coach. I am investing in my own growth and in actually having a plan to get me to my goals quicker and help me figure out why what I was doing wasn't working." (11:07) "I want you to think about hiring someone to help you assess what needs to change, look at and identify the things you are willing to change, and how to do it in a way that is going to be doable in your life." (19:10) "Meal plans don't teach you about long-term habit change, and they don't help you address the underlying challenges that might be getting in your way." (24:24) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here 1-1 Strength Nutrition Coaching 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 380: From Endurance to Lifting: Top Sports Nutrition & Training Lessons FYS 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago

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 importance of an experienced coach and support system Remember that your training should add to your life, not take away from it The Gift of Hindsight When I started on my fitness journey, I had no idea about the importance of fueling for your training, recovery, the importance of muscle mass, and so much more. All I cared about was getting smaller and performing harder. It took me years to learn how to change my mindset and approach to training so that I could finally achieve the results that I was searching for. Luckily the gift of hindsight has shown me that when it comes to the idea of women athletes, an understanding of where you are and the struggles you are having is key to getting to the bottom of your issues and overcoming them. Expand Your Life It has taken me ten years of experience, learning, and education to get to the place where I know what works. This is why I am passionate about sharing this information with you so that you can take my past mistakes and use them to help guide you on your strength and nutrition journey. Don't just rely on the wilds of Tik Tok and Instagram for information because not everybody out there is doing it the right way. I understand what it is like to be at the beginning, and I want to help you get past those challenges so that you can experience the expansive power that taking care of your body can give you, just like it's given me. What are some lessons you have learned throughout your fitness and nutrition journey? Share your thoughts with me in the comments section of the episode page. In This Episode Why I am looking forward to the renewing time that is fall (2:34) Join me while I share my story of how fitness and movement have played a role in my life (6:39) Learn why I am passionate about this subject and preventing others from experiencing my struggles (17:03) Addressing the controversy and emotions around Crossfit and Crossfit HQ (19:14) How learning to properly fuel my body changed the way I train and recover (25:14) Quotes "If you are a woman athlete, especially if you are 40 and beyond like me, there are just some things that we need to do differently. And I am really passionate about helping you perform better, build muscle, feel stronger, get those strength numbers up, hit new PRs, and feel even more capable in your life outside of training." (4:13) "When I tell you I've done a lot of stuff, I've done a lot of different stuff!" (10:55) "Learning how to lift weights and the empowerment that I felt, the idea, the concept that never fucking occurred to me. That I could focus on getting stronger, and that my body was not a problem to fix, my weight wasn't a problem, just that concept alone changed literally the entire trajectory of my life." (20:49) "It was just gradually through that process, of seeing what I was capable of and how lifting made me feel, that I found this freedom." (23:42) "It took effort. It took consistency. It took awareness. It took challenging some of the certain beliefs I had had. It took learning new things, with the point being, how can I fuel myself better? (33:28) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here Stuck to Strong Private Podcast 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 369: Introducing the Fuel Your Strength Podcast LTYB 350: Are You Eating Enough? Low Energy Availability in Sport LTYB 364: Nutrition & Strength Training for Cyclists with Marissa Axell LTYB 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps FYS 377: Overtraining, Injury, and Burnout with Dr. A'Naja Newsome

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 source of protein that works for you and your unique dietary needs Focus on balance and creating an atmosphere in which your body can thrive in longevity The Power of Protein with Victoria LaFont Victoria LaFont is an opera singer turned scientist. Her nutrition-focused copywriting and coaching have helped hundreds of clinicians go from burnout to career bliss. She is a summa cum laude graduate of the University of Western States with a master's degree in human nutrition and functional medicine and is passionate about helping women build strength through balanced nutrition and strength training. Protein is Primary Protein is incredibly important when it comes to preventing age-related muscle loss, overall health, and longevity. The Latin root of the word protein even means primary, as it is essential to your body's ability to build muscle and function throughout the day. Victoria is passionate about letting the research speak for itself. She has seen firsthand how eating a balanced, protein-rich diet, and lifting heavy stuff, has helped women thrive for longer and avoid sarcopenia, or age-related muscle loss. If you want to protect your muscles for as long as possible, protein is the key you have been looking for. Making Balance Trendy Victoria's hope is that one day, balance becomes trendy. Women being afraid of their bodies changing is a billion-dollar industry, and the way society projects the way a woman is supposed to look prevents us from having perspective about our own body autonomy. Don't let protein scare you. Instead, work to understand the science, research, and benefits behind protein so that you can bring your body to a place of balance and make decisions about your health based on what is right for your body. Are you ready to embrace the power of protein? Share your thoughts on this episode with me in the comments on the episode page. In This Episode Why you need to apply the basics when it comes to sports nutrition (14:28) Learn about sarcopenia and why it is such a growing problem for women (19:31) Debunking common myths around protein and getting back to the research (28:33) How to get started on increasing your protein intake if the numbers scare you (35:17) Tips for focusing on the benefits of protein that have nothing to do with the scale (44:42) Quotes "If we are going through those actions, we have to fuel that, or else we have detrimental outcomes. Not just in the gym but in our life." (16:09) "I want my feet to stay healthy and I want to put on as much muscle mass as possible before I hit menopause because I want to stay functional as I age." (22:21) "I hope and pray that balance becomes trendy and sexy and sells a lot of products. Because really that is what we need. And part of that balance is we have to intake enough protein for physiological function." (29:41) "Most women who are after this formula of increasing dietary protein and picking up some heavy stuff, weight gain, that's the thing you want to see on the scale, but it's so much different than what we have been taught." (48:46) "My job is to present a balanced point of view to people and support other practitioners who are doing that." (55:56) Featured on the Show Join the Group Strength Nutrition Unlocked Program Here Victoria LaFont Website Follow Victoria 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 352: Energy Flux and Fueling for Athletes with Jamie Scott LTYB 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago

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 to Laura's tips Don't be afraid to get out of your comfort zone and always remember to give your body time to recover Finding Your Power with Laura Phelps Laura Phelps has been an athlete her entire life and started powerlifting at age 23. She currently holds 8 All-Time World Records in the sport of powerlifting and was personally coached by Louie Simmons. Since 2017 Laura has used her knowledge and expertise to help train others through her coaching company, Queen Bee Power. She finds pride in helping athletes both old and new succeed and reach goals that otherwise would have been unattainable. Staying Strong at Every Age Laura's greatest hope is for everyone to stay healthy and be strong. Strength and power work to our benefit, especially as we get older, which is why we have to be wise and intentional about how we train in every stage of our life. Powerlifting is proof that you can be strong for a very long time, you just have to do it in a way that can adapt to your needs as you get older. Level Up Your Programming, Conjugate Style Adapting your training based on where you are now is nothing to be scared of. Powerlifting can be incredibly beneficial to your overall health and longevity, and Laura's adapted version of the conjugate method can help you feel empowered while taking care of your body's needs. By building strength through supportive exercises, taking time for recovery, and introducing variation into your training routine, you can experience the restorative impact of conjugate-style programming. How are you adjusting your training program to the needs of your body at different stages of life? Share your thoughts with me in the comments on the episode page. In This Episode How the methodology of powerlifting training is different from bodybuilding and other sports (13:44) Common ways the conjugate method of powerlifting can be used by athletes (18:26) Tips for adapting your training as you get older (23:22) Explore the difference and benefits between conventional deadlifting and sumo deadlifting (33:45) The biggest form issues found when sumo deadlifting (37:50) Quotes "I just had this supreme confidence, not arrogance, but I had this unbelievable confidence in what I was doing because I loved it so much." (12:37) "If you are doing everything right, following these principles and the right percentages and whatnot, and the recovery, it is set up for longevity." (23:50) "Any time your body is imbalanced, you are putting yourself at risk for injury. So if we can make everything more balanced, I just think it is more functional." (27:36) "If you don't bench press now as much as you did 10 years ago, it's okay. It's all relative at this point." (32:03) "Powerlifting is proof that you can be strong for a long time, a really long time. You are just pushing yourself to your limit at that time and whatever your circumstances are." (33:00) Featured on the Show Join the Strength Nutrition Unlocked Group Coaching Program Here Queen Bee Power Website Follow Queen Bee Power on Instagram | Facebook | YouTube 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 371: The Fitness Industry Needs Quality Coaches with Jasmine Braxton

If you have ever been injured in your sport as an athletic person, you know how challenging it can be to get back into it. Not just for your body, but also for your mind. Movement, exercise, mental health, mindset, self-efficacy, and burnout are all connected, which is why it can be extra difficult to come to terms with a change or adaptation in your training routine. This is why it is so important to find harmony in your training, and recovery, as an athletic person. Key Takeaways If You Want To Overcome Injury and Avoid Burnout, You Should: Look for new or interesting ways to experience the mental benefits of exercise in a way you haven't done before Remember the importance of proper recovery in order to maintain your ability and motivation Take a step back and look at your environment and how it affects your goals, lifestyle, and mindset Overcoming Injury with Dr. A'Naja Newsome Dr. A'Naja Newsome is an exercise scientist, coach, and educator who is passionate about helping people like you to optimize your strength, mental health, mindset, self-efficacy, and balance training with recovery. She knows firsthand the struggles that adapting your training and understanding how your body is healing can take on an athlete. If you have ever been injured and noticed it took a toll on your mental health or identity, this episode is for you. The Mental Benefits of Movement Often when people think about the benefits of exercise, they focus on the physical benefits without realizing all of the amazing mental benefits movement and exercise can have. Improved mood, cognitive function, memory, and overall happiness are just a few of the ways that exercise and physical activity can benefit your life. However, when we have to change the way in which we train, it can feel like an overwhelming task. This is where your mindset, lifestyle, and goals come into play. Building Goals Against Yourself Dr. A'Naja is an advocate of adjusting your training to where you are right now. Instead of trying to compete against others or an old version of yourself, she recommends taking a step back and re-evaluating your training goals. By building goals against yourself, you can align the things that matter most to you so that you can improve your ability and performance while avoiding burnout, overtraining, and poor motivation. By adjusting your mindset, you can adjust your training and recovery to your lifestyle. Because life is always going to happen, and as athletes, we need to find ways to improve our self-efficacy while taking a step back and checking that our actions are moving us towards our real goals. Are you struggling with overcoming an injury or changing your training routine? How do your lifestyle, mindset, and goals play into your recovery? Share your thoughts with me in the comments on the episode page. In This Episode Explore the connection between movement and mental health (9:56) How to develop the motivation, self-efficacy, and mental skills to promote longevity in your physical activity (16:06) Advice for those having difficulty adjusting their identity to a new training regime (21:34) Mindset and mental health strategies to help you adjust to a change in your physical activity (29:36) The importance of social support when it comes to self-efficacy (35:34) Quotes "Enjoyment, happiness, those are all things we have seen a connection with increased physical activity." (11:15) "It is really important to understand that physical activity and exercise is not just about physical improvement. There are mental and psychological improvements as well that can be had." (13:02) "[Overtraining] is not worth it in the long run. For your physical health, but also your mental health. It is not good in the long run for the longevity of being an athlete to overtrain." (20:18) "Your lifestyle is going to constantly change. Your mindset is going to constantly change… you have to fully align your training goals to your nutrition, to your mindset, and to your lifestyle." (26:16) "I don't care what your one rep max is. I want to see if you can hit 85% six times, and look sexy doing it." (31:15) "Self-efficacy is not about it being easy, it's not about choosing easy tasks, it is simply about believing that you have the tools to overcome whatever obstacle is going to come." (34:24) Featured on the Show Join the Strength Nutrition Unlocked Group Coaching Program Here Follow Dr. A'Naja 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 362: Sports Injury Rehab & Returning to Lifting with Dr. Leada Malek

Hitting a strength training plateau is so frustrating, especially when you feel like there's nothing you can do to push through it. I'm joined by one of my students, Brittany Sterling, to talk about how she benefits from the support of her community to help her overcome her strength plateaus. We also talk about cheering on other women, the surprising benefits of strength training, and why you need to eat more food! Key Takeaways What Can Change by Applying the Program Information: More compliments from your partner Huge strides in your fitness goals Feeling like a nicer person with more stable emotions About Brittany Sterling Brittany Sterling is a member of my community. I asked her to come on to talk about her experience with Strength Nutrition Unlocked and how she's developed her fitness routine through strength training. The Support of Community is Second to None Strength training has always been a part of Brittany's fitness routine, but she talks about how she hasn't always been hitting her goals and often hit plateaus. One of the biggest things that Brittany can attribute her success to these days is the power of community. Community is the best support system when you're serious about your fitness journey. It's there for motivation and support when you're feeling stuck or you're injured. And each community member brings their own resources, perspectives, and experiences that can help fuel you forward. Surprising Benefits of Strength Training When Brittany started working with me in my training programs, she learned how to apply the knowledge she knew from books in a more practical setting. She started seeing the gains she always wanted to and felt supported in all aspects of her life. One of the most surprising changes for her was that she started to feel happier and more joyful in her life - and her partner even said she was a nicer, more fun person to be around. When you're balanced in your fitness routine, including eating enough calories, you're going to notice those awesome differences! Your fitness journey doesn't have to be perfect. When you take that element out of it, ditch the all or none thinking, and start enjoying your body now! Let me know in the comments of the episode page what you're doing to overcome your plateaus and what role community plays for you. In This Episode Why a support system or supportive environment is so beneficial [8:00] How community can help get you through rough periods in your training [11:15] Why it's so crucial for you to fuel your body and eat more food when you're working long, hard days [20:00] What prompted Brittany to seek help with her fitness routine [24:15] How calorie tracking might lead you into a scarcity mindset, leading to overeating [27:00] What happens when you apply your book fitness knowledge to your fitness journey [29:00] How following a balanced fitness plan with proper nutrition can help you lead a more balanced life [34:00] How your fitness journey can inspire other women [39:00] What happens when you remove the element of perfection from your fitness journey [41:30] Quotes "Having people that continue to support and push you, even when you feel down and out, you have people that you can learn from. You have people that have been there. That no what it's like to slog through things. Maybe what you need to do today is not what you want it to look like. Maybe it's just doing a little something. Anything's better than nothing. Then you come out on the other side feeling so much more accomplished and better about yourself that you were able to overcome the emotional obstacle." [9:06] "In the last seven years, I've had multiple physical injuries, both work-related and gym-related, and it feels like starting from scratch all over again. You get very frustrated because you know where you were going, how well you were doing, and think 'I know I'm capable, but I just can't right now, so what's the point?' That's where having that community come in really makes a difference. People who have been there, are there with you, can cry, suffer, hold your hand, cheer you on - it really makes a huge difference in your ability to keep pushing forward to the other side." [13:17] "Being well-fed makes me a nicer person!" [31:10] "We get so hyperfocused on how we look. For women, it's very much about appearances, skimpy bodysuits, and Lululemon head-to-toe. We do that to be noticed for how we look. How cool would it be to be noticed for what we can do? I don't feel like we do that enough as women. Giving and getting feedback from other women is so cool." [37:42] "I don't have to do cardio for an hour at one time in order to be effective and progress myself in my goals. As long as I'm moving. A little bit of jump roping or three sets of pull-ups on the squat bar in my backyard so I can do those things has really created this opportunity to not feel like I have to miss out on other things. I don't have to sacrifice one thing for the other, I can do both, it just may not look like I want it to." [40:51] "We get into those weird mentalities and vicious loops where we say, 'more is more, all or nothing, it has to be perfect.' We put ourselves up for failure and fall into these weird, sneaky hate spirals. When you're able to let those go and naturally allow yourself to find movement when you can, it makes it so much more enjoyable and so much less like a chore. When you're able to find peace and enjoyment in that, other people notice and want to be part of it." [43:04] Featured on the Show Join Strength Nutrition Unlocked Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative

When you see tiny pink dumbbells, what is your first thought? While these tiny pink dumbbells can have their utility in the world of post-rehab or muscular endurance, the marketing messages surrounding these hand weights are incredibly problematic. In today's episode, my good friend Nikki Naab-Levy and I are breaking down the problem with the overall message surrounding tiny pink dumbbells in fitness marketing. Key Takeaways If You Are Sick of Seeing Tiny Pink Dumbbells, You Should: Remember that just because you are a woman it does not mean you are not capable or are too fragile to be strong Stop worrying about getting bulky or comparing yourself to people on Instagram Find your weight sweet spot and focus on using an adequate amount of weight that is right for you Calling Out Problematic Marketing 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. Pink Is Not the Problem There is nothing wrong with expressing your femininity and working out in a way that suits you. However, you need to ask yourself if your tool fits the application. We all have the autonomy to decide how we want to lift weights or exercise; the problem comes when we allow marketers to lie to women about how they can achieve their goals using insufficient methods. Strength training, real strength training, is all about using smart programming and an appropriate amount of weight to get stronger over time, not 'to get toned and flexible' by using weights designed to keep women in a small mindset. The Weaponization of Femininity The marketing of tiny pink dumbbells says that women shouldn't get too bulky and that they need to lift petite things because they are fragile. This is simply not true, and this brainwashing keeps women from experiencing their full abilities and capacities for getting stronger. The weaponization of femininity has a range of negative implications that we are honestly just sick of. If your goal is to get progressively stronger over time, you need to take a step back and analyze the messages that are being directed toward you as a woman who lifts. How do you believe the marketing of fitness impacts your decisions regarding your routine? Share your thoughts with me in the comments on the episode page. In This Episode What is really behind the marketing of tiny pink dumbbells (9:12) Why we need to stop lying to women about how they can achieve their fitness desires (15:14) How to address a lack of lifting results and find your weight sweet spot (20:41) The difference between something that makes you stronger and strength training (27:23) Unpack the implication behind the messaging of tiny pink dumbbells (39:25) Quotes "It is amazing that we live in a day and age where tiny pink dumbbells need an entire podcast conversation, but they do! Because they are so prevalent in marketing and the marketing in what they can and cannot do for you in no way matches the reality of what you would actually want to use them for." (7:21) "Strength is a continuum. There is a lot of confusion about what you are trying to achieve and what is the best use of the thing that you are doing." (21:05) "Scratch below the surface of why you are buying something or why you are following someone or why you are doing something, because there is underlying science and utility in each of the modalities, and if you are going to choose something, choose something that actually has an application." (38:32) "When we make choices for ourselves, we need to step back and be logical and look beyond the marketing, I think that is my whole thing. The tiny pink dumbbell is fine, it can have its utility, just stop calling it strength training and stop saying it will make you toned because it freakin won't." (39:15) "I still have capabilities that go far beyond what I thought I could do when I was in the box of the tiny pink dumbbell when I was in the world of the tiny pink dumbbell." (44:36) Featured on the Show Join Strength Nutrition Unlocked Nikki Naab-Levy Website Results Not Typical Podcast Strength for Hypermobility Free Resources Follow Nikki on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 358: Hypermobility, Pain and Strength Training with Nikki Naab-Levy

It can be tricky to strike a balance between when our bodies are optimized to go hard and when we need to rest. This is why wearable trackers like my personal favorite, Whoop, are such amazing tools to help you understand the data and analytics behind your performance and recovery. Key Takeaways If You Want to Use A Recovery Tracker to Improve Your Recovery, You Should: Find a tracker that provides you with science-based data and analytics unique to your body Don't forget about your menstrual cycle and the impact it can have on your training and recovery Remember that it is necessary to rest in order to see the gains that you want Making Data-Driven Decisions with Emily Capodilupo Emily Capodilupo is the Senior Vice President of Data Science & Research at Whoop. A Harvard-educated neurobiology expert, former gymnast, and current runner, Emily knows firsthand the importance of sleep and recovery when it comes to peak performance. She combines her skills, personal experience, and sleep and analytics knowledge to empower athletes to make intelligent, data-driven decisions about their bodies. Recovery Is Non-negotiable By now, we all know that rest is an important factor in recovery, but did you know it can also impact your athletic, cognitive, and emotional performance? The average person sleeps for ⅓ of their life, and yet the reason behind why sleep is a universal need is still yet to be fully understood. As Emily says, sometimes the best thing you can do for your body is rest. There is no point in training hard if you are not going to see the benefits, and you will not see the results you are hoping for without giving your body time to rest. By using a tracker like Whoop, you can better understand what is going on with your body and how to improve your metrics in order to meet your fitness goals. Closing the Research Gender Gap Another area that Emily is passionate about bringing attention to is the lack of female representation in academic research, especially when it comes to exercise physiology research. Historically women have been excluded from research studies, which does a horrible disservice to the females who want to train the right way. Whoop works to provide you with information about your recovery and sleep, and menstrual cycle so that you can work smarter, not harder. By understanding your menstrual cycle and how your body is operating, you can actually get fit more efficiently. Using technology to gain more information about ourselves, and learning how to apply this information in simple and straightforward ways, is truly the optimal way to perform in all of your athletic pursuits. Are you ready to use science-backed guidance to improve your performance and recovery? Share your thoughts on data and science when it comes to your optimal health with me in the comments on the episode page. In This Episode How data collection and algorithms work hand in hand with human physiology (7:58) What is taken into consideration when creating a recovery score with Whoop (17:25) Why it is important to close the gender gap when it comes to exercise physiology research (29:22) What Whoops current and future research tells us about our menstrual cycles (38:43) How to adjust your training based on where you are at in your cycle, stage of life, and more (45:52) Quotes "It is a pretty powerful metric of how ready your body is to adapt to the varying stimuli you may be exposed to that day." (19:21) "The recovery score, because we are getting at these pretty basic physiological measurements of readiness and adaptation, it translates into all these different things. So both your ability to perform, as well as your risk of potentially getting injured." (24:32) "By neglecting research into how to comfortably and safely exercise as a person with a uterus, with these ovarian hormones, we are kind of setting these people up to opt out and therefore reduce their health later in life, shorten their lifespan, make them feel less good and less health, and I feel like that is a really big problem." (36:54) "We have collected data from thousands of perimenopausal and menopausal females, and we are going to be able to do research… to sort of understand what research in that population looks like in a way that academic research failed to comment on. We are excited to be a part of closing that gap." (51:08) "When we make stuff up, we are at such a high risk of getting it wrong and doing this huge disservice to a population who wants to do it right." (53:37) Featured on the Show Join the Strength Nutrition Unlocked Group Coaching Program Here Join Whoop Here The Locker Blog Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 342: Fitness Trackers and Listening To Your Body LTYB 354: 5 Sleep Tips for Better Recovery

It is no secret that without quality coaches and personal trainers, there wouldn't be much of a fitness industry. And yet, if you are an aspiring coach or trainer, there are some common pitfalls that you might fall into. If you are trying to impact others in the world of fitness coaching and personal training, this episode is filled with the most important messages you need to know. Key Takeaways If You Want to Improve Your Skills as a Fitness Coach, You Should: Focus on improving your understanding of how people operate and communication skills to create strong bonds with your clients Set boundaries and do not engage with a topic you are not educated in or comfortable with Make an investment in yourself by seeking out help to start your career with your best foot forward Get Your Career Toolbox with Jasmine Braxton Jasmine Braxton helps personal trainers implement their knowledge and overcome their imposter syndrome as a coach. She is on a mission to not only help other people become coaches but to bring high-quality coaching and personal training to the world. She knows the pitfalls that brand new coaches or personal trainers often unknowingly fall into and is here today to provide you with the most important steps that you can take to become the most impactful coach you can be. You Deserve to Know What You Are Doing Getting your certification to be a personal trainer is the first step on a long journey to becoming the best coach you can be. Applying exercise-related science to a personal field can be difficult, especially when you do not have the skills necessary to program in a way that will be impactful for your clients. Understanding how people function and communication are two of the biggest struggles Jasmine sees in coaches and trainers. She has dedicated herself to helping others navigate these spaces and improving the quality of training available. The Importance of a Good Foundation If you have watched any home renovation show, you know that you can't build a house on a bad foundation. Despite this, many trainers are entering the field without the foundational knowledge necessary to take the 'stumbling stage' out of the equation. There are a lot of lessons in failing, asking for help, and admitting when you do not know something. It is only by observing what you are doing and learning how to improve that you can remove as many barriers as possible in order to gain the success, results, and career that you want. Are you ready to improve the quality, knowledge, and relationships in your personal training or coaching journey? Share your thoughts with me in the comments on the episode page. In This Episode What sets Jasmine's approach apart from what is regularly seen in the fitness industry (11:44) The biggest challenges when it comes to relationship building in the coach to client sphere (17:13) How the pandemic impacted the in-person and online fitness spaces and why it has created a problem (24:18) Why you need to give yourself grace when navigating the coaching landscape and progression of information (30:36) What skills you need to cultivate in order to have the most successful clients and career (33:14) Quotes "For trainers, whether we are in Year 1 or Year 12, we still struggle with a lot of the same things. A lot of them is confidence in ourselves, and our ability to program, our ability to help our clients change behaviors, and just overall feeling prepared to do our jobs well." (9:23) "Getting a certification to be a personal trainer is just like stage 1. It is not everything y'all, it is just your start." (12:31) "Coaching is not just about prescribing sets and reps and progressing someone. It's about helping them achieve a version of themselves that they cannot see yet, but it is there if they have someone supporting them." (22:18) "There are lots of lessons in not getting things perfectly, and I think that is an opportunity for growth. When you are just okay with putting yourself out there and doing it and knowing it is not perfect, but learning what you can do to improve it." (31:26) "I'm doing this because I can so empathize with what it feels like to want to do this so bad… wanting to be in this industry, but feeling like you have all these little stumbling stones in your way that make it so difficult." (38:19) Featured on the Show Join the Strength Nutrition Unlocked Group Coaching Program Here Jasmine Braxton Website 5 Industry Secrets to Make Program Design Simple Join the Career Starter Waitlist Here Book a One on One Call with Jasmine Here The Quality Coach Podcast Follow Jasmine on Instagram Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Related Episodes LTYB 334: How Strong Women Can Lift Each Other Up with Molly Galbraith LTYB 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago