Fuel Your Strength is a podcast for athletic women over 40 who lift weights, train for their sport, and want to fuel their performance. Host Steph Gaudreau, a strength coach and performance nutritionist, explains how to build strength through progressive training. Episodes cover the mechanics of getting stronger, nutrition science for performance and recovery, and the role of coaching and support. The show is aimed at helping listeners train for their next personal record or big event.
Episodes
Holidays Ruining Your Gym Progress?
The last two months of the year can derail even your most consistent lifting streak. Between the holiday preparations, parties, travel, and family obligations, it's easy to feel like your options are white-knuckling a perfect routine or tossing it all out until January even though neither one serves you. In this episode, you'll get coaching tips for staying strong in the gym through the holidays w
Fix Your Foot Pain After 40
Feet been nagging you? You're not alone. Plantar fasciitis, sore joints, and tight calves are some of the most common complaints among lifters and athletes over 40. In this episode, I'm chatting with Doctor of Physical Therapy Hector Wang. He explains why foot, ankle, and calf pain often shows up in midlife, especially when you add running, impact, and sport practice to your routine. Along the wa
Flip the Script on Consistency in the Gym
If you've ever told yourself, "I'll start a real lifting program once I'm more consistent," this episode is going to flip that whole idea on its head. We're digging into why waiting to feel ready is actually the thing keeping you stuck and what to do instead. The truth is, consistency isn't something you build before you have a plan. It's something you build because you have one. In this episode,
Want to Get Your First Pull-Up? Do These 4 Things in the Gym
If a pull-up has been sitting on your goal list for what feels like forever, this one's for you. In this episode, you'll learn 4 things that should be on your to do list if you want to do a pull-up, the exact things I work on with my lifters in Strong with Steph. You'll also hear the flip side: the three things to not do if a pull-up is the goal, because a lot of well-meaning advice (and a lot of
Breaking the All-or-Nothing Lifting Cycle for Improved Consistency & Progress
Ever hauled fitness equipment onto a plane just so you wouldn't miss a workout on vacation? This episode dives into that story, and if it sounds a little too relatable, you're not alone. If you're a high-achieving woman over 40, chances are you've felt like a single missed session is the beginning of the end. If life's curveballs – travel, injuries, family stuff, midlife hormone chaos – have ever
![The Program Mismatch Trap: Is Your Lifting Plan Actually Built for Your Goals? [The Strength Gap Series]](https://static.libsyn.com/p/assets/f/2/8/c/f28c3c21e2ee87ccd959afa2a1bf1c87/Fuel_Your_Strength_Podcast_Cover_Art-20260811-rbt1cak3re.png)
The Program Mismatch Trap: Is Your Lifting Plan Actually Built for Your Goals? [The Strength Gap Series]
You're showing up and putting in work, so why does it feel like your training just isn't clicking? In this episode, you'll continue through the strength gap series by digging into one of the most common and most misunderstood reasons athletic women over 40 are struggling to see progress: program mismatch...the program you're following was probably never built with someone like you in mind. You'll
![The Missing Progression Trap: Why You're Not Getting Stronger Even Though You're Consistent [The Strength Gap Series]](https://static.libsyn.com/p/assets/7/2/b/6/72b67a2bfc46b5abd959afa2a1bf1c87/Fuel_Your_Strength_Podcast_Cover_Art-20260803-cg33a76v79.png)
The Missing Progression Trap: Why You're Not Getting Stronger Even Though You're Consistent [The Strength Gap Series]
You're showing up consistently and not looking for shortcuts. So why does it feel like you're just staying busy but not actually getting stronger or building muscle? This episode, the last in the Strength Gap series, has nothing to do with effort or discipline. It's about whether your body has a reason to change from the workouts you're doing. You'll dive into the difference between exercising and
![The Overtraining Trap: How to Do Everything You Love Without Burning Out [The Strength Gap Series]](https://static.libsyn.com/p/assets/9/8/e/9/98e94d6d3872869816c3140a3186d450/Fuel_Your_Strength_Podcast_Cover_Art-20260803-eztkj7vhf0.png)
The Overtraining Trap: How to Do Everything You Love Without Burning Out [The Strength Gap Series]
If you've been lifting consistently but still aren't seeing the strength gains you expect, this episode is for you. This episode kicks off a brand-new series on the four main strength gaps keeping athletic women over 40 from making progress in the gym – and this first installment tackles the most common one: total training load. You'll learn why the "sweet spot" of effective training gets narrower
![The Inconsistency Trap: How to Lift with Structured Flexibility for Better Progress [The Strength Gap Series]](https://static.libsyn.com/p/assets/e/3/5/d/e35de67e3b87d27d16c3140a3186d450/Fuel_Your_Strength_Podcast_Cover_Art-20260803-f335ebrmjj.png)
The Inconsistency Trap: How to Lift with Structured Flexibility for Better Progress [The Strength Gap Series]
Ever feel like you're doing everything right in the gym – showing up, lifting, putting in the work – but the progress just isn't there?You're not broken, and you're not alone. This episode is the next in new series on the four main strength gaps keeping athletic women over 40 from seeing the results you expect from your training. We're unpacking why these gaps show up more often as you age, what's
What's the Cost of Chasing Performance & Body Comp at the Same Time?
What does it really take to stay athletic after 40? If you've ever felt torn between pursuing ambitious performance goals and chasing a certain body aesthetic, this episode is for you. Steph sits down with strength, running, and durability coach Alison Heilig to unpack the often-overlooked realities of training, fueling, and recovering as an athletic woman in midlife. From marathon training to str
Build a Stronger Deadlift After 40 With These Strategies
Deadlifts have earned an unfair reputation – especially for women over 40. Scroll social media long enough and you'll hear that they're "too risky," "bad for your back," or something you should stop doing as you age. But the truth is, a well-executed deadlift is one of the most effective exercises for building strength, resilience, and confidence. The key isn't avoiding the movement, but rather le
Coming Back from Injury Over 40
What happens when the thing that keeps you grounded, confident, and connected to yourself suddenly gets taken away by injury? In this episode, you'll hear from strength coach, combat athlete, and student physical therapist Adam Duthie of Gray Beard Black Belt to unpack the messy middle between getting injured and getting back to the activities you love. You'll hear about the physical and psycholog
Pre-Workout Nutrition for Early Morning Training Sessions
If you train early in the morning, you might be wondering what to eat before your session to arrive fueled and perform well. In this episode, you'll learn how to approach pre-workout nutrition for early morning workouts, especially when you're short on time but still want enough fuel to make it through your session without gassing out. You'll learn how to factor in training intensity, how much tim
How to Strength Train as a Hobbyist Athlete
If you're a hobbyist athlete over 40 who loves your sport – cycling, running, pickleball, martial arts to name a few – but you've been hesitating to start strength training, this episode is for you. In today's episode of the Fuel Your Strength podcast, you'll hear exactly how to strength train as an athletic woman over 40 without sacrificing time for your sport. This is a simple, sustainable blue
How to Stop Quitting the Gym
Story time! I'm sharing a personal story from my early triathlon days that still shapes how I coaches lifters today. What started as a scary open-water swim became a powerful lesson about progress, patience, and why perfection is not required to move forward. In this episode, you'll reframe how you think about missed workouts, imperfect weeks, and all-or-nothing thinking in fitness. If you've ever
Strength Training Lessons from 15 Years of Lifting Weights
If I could go back and talk to beginner-me in 2010, there are a handful of strength training lessons I would absolutely whisper in her ear. Not because I did everything wrong, but because so much frustration, second-guessing, and spinning my wheels could've been avoided with a little context and coaching. In this episode, I'm reflecting on more than 15 years of consistent lifting, coaching, and le
Rebuilding Strength After 80? Change How You See Aging
Is it really never too late to start strength training – even if you're in your 80s and you've never touched a barbell? You'll hear from journalist Clare Johnston of the "Rebuilding Mum and Dad" project, about what happens when older adults begin true progressive strength training from scratch – and why the results can feel straight-up miraculous (without being magic). Clare shares how her parents
Women's Fitness Over 40: Cutting Through the Confusion with Nikki Naab-Levy
If you've been feeling like women's fitness over 40 is a nonstop back-and-forth debate - like you're courtside at Wimbledon watching the ball whip from one hot take to another - you're not imagining it. Social media is loud right now, especially when it comes to what women should or shouldn't be doing in midlife. That noise can make it hard to trust your instincts or know what actually matters for
How to Be More Consistent in the Gym Over 40
Life is life-ing especially in midlife. One day you're fired up, smashing your lifts, and thinking the whole week will be a highlight reel; two days later you're sleep-deprived, stressed, and wondering who parked a bus on your quads. In this episode, you'll learn a structured-yet-flexible strategy to use with your lifting to ride the wave of real-life energy swings so you can keep showing up, buil
The 5 Hard Truths Your Lifting Needs After 40
If you've ever heard a coach say "it's not wrong, but it's not right either," you'll resonate with this episode. Dive into the nuance that gets lost in punchy social media hot takes – especially for athletic women over 40 who want strength, muscle, and better performance without the fluff. Get insight into why your progress may feel stuck, what to do about it, and how to build muscle with less fru
How to Adjust Workouts When You're Short on Time
Life doesn't always respect your perfectly planned training week. If you're a woman over 40 following a strength training program, you might be juggling sleep swings, work crunches, hormonal shifts, caretaking, and everything in between. This episode breaks down how to keep your momentum without falling into the all-or-nothing trap so you still get a damn good training stimulus on busy days. Steph
The Over-40 Lifting Formula I'd Follow If I Started Again Tomorrow
Feeling like the Tin Man when your feet hit the floor – and winded on a single flight of stairs – doesn't have to be "just your 40s." In this episode, we call BS on the idea that midlife means inevitable decline and lays out a clear, doable plan for rebuilding strength, muscle, and pep in your step over the next six months. No doom and gloom here – just evidence-informed training that respects you
How to Start Cardio Again Without Burning Out
For many women over 40, cardio brings up memories of the 90s and early 2000s – endless hours on the elliptical, chasing a smaller body, and pushing through with Red Bulls and salads. It was an era marked by toxic fitness culture, and the fallout left a lot of us burnt out, swearing off cardio completely. But now, with energy, stamina, and health markers changing in midlife, it might be time to tak
"Ugly" Lifting Face = More Gym Gains?
Ever wonder if you're lifting enough weight to truly see progress? You're not alone – this is one of the most common questions in the gym, especially among athletic women over 40 who want to keep getting stronger without wasting time on unchallenging workouts. In this episode, you'll learn a simple, almost foolproof way to gauge your lifting intensity – one you've probably never considered before
Strength Training Over 40: 4 Lessons For Beginners
Starting strength training after 40 can feel intimidating—especially when all the internet advice focuses on technical minutiae like deadlift angles or optimal rep ranges. But what if the biggest keys to success weren't about that at all? In this episode, you'll zoom out to the big picture and learn four foundational lessons that will make your strength journey more effective and sustainable from
Are Lifting Straps Cheating? And Other Gym Controversies
In this episode, you'll learn about common misconceptions in strength training related to gym "cheating." Discover why certain training methods are not only valid but can be the right choice depending on your needs and goals. You'll get insights into choosing the right techniques and tools for your fitness over 40, especially if you're new to lifting, managing injuries, or looking to optimize your
Accessory Work for Strength and Hypertrophy in Women Over 40
One of the greatest rivalries I see in programming strength training for women over 40 is the battle between strength and muscle. My approach to strength training and muscle growth incorporates a cohesive and holistic approach to your programming that will help you reach your goals and incorporate these philosophies into your training program. Key Takeaways If You Want to Leverage Your Stre
Plyo and Strength Development for Women Over 40
True strength development isn't something that should be skipped at any age. However, when you are a woman over 40, these training tools become key assets to your overall training, health, and longevity. When you understand the key components that go into making a proper strength training program, you can better equip yourself to obtain your goals in the best way possible. Key Takeaways If You Wa
Why Movement Prep & Balance Matter in Strength Training Over 40
When it comes to creating a progressive overload plan, we have touched on a lot of elements so far. However, when it comes to how to specifically create your program, whether you are creating a program for yourself, finding one online, or looking to work with a trainer in person, there are some nuances that need to be discussed. Key Takeaways If You Want to Improve Your Strength Training, You S
RPE & Autoregulation: Smart Tools for Strength Gains Over 40
I get a lot of messages about RPE, Reps in Reserve, and Autoregulation. These are powerful tools, that when practiced, can help you as you implement a long-term strength training program, especially as a woman over 40. However, it takes understanding the pieces that go into these tools, and a well-rounded program, to really make the most of their benefits. Key Takeaways If You Are Looking for Trai
Progressive Overload: How to Keep Getting Stronger
Whether you are new to strength training or a seasoned lifter, progressive overload is two common words you have probably heard before. But what do they really mean, and how can you apply them both as a lifter and as a coach? If you are feeling stuck because you are not seeing the gains you are hoping for in your programming, progressive overload could be the puzzle piece you still need to include
The True Meaning of Strength w/ Alyssa Ages
Have you ever asked yourself what there is to learn from the pursuit of strength? How do the lessons we learn in the gym translate to our lives outside of strength? Alyssa Ages set out on a quest to answer these questions, and in return found a multitude of answers that can help any athletic person get more from their training regime and their life. Key Takeaways If you are curious about the tr
Strength Training for Sport w/ Alex Sterner
Combining the world of strength training and sport, specifically Brazilian jiu-jjitsu, might seem counterintuitive, but it is exactly the opposite. My guest today is here to show you how a crossover between these two worlds can help you train better, prevent injury, and enjoy the sport you love for longer. Key Takeaways If you want to use strength training to improve your sport, you should: Trac
Should You Get a Lifting Program?
Most women in mid-life have a common rebuttal that keeps them from taking the next step when it comes to their fitness and health journey. The pressure that women put on themselves or the expectation that they believe is there to be perfect and execute their workouts without any interruption could be limiting their ability to reach their goals. Key Takeaways If You Want to Show Up For Yourself, Y
Beyond Strength: Powerlifting with a Purpose w/ Tamara Walcott
I want you to imagine a heavy deadlift. How challenging it is, the focus needed, to tune everything else out and give it your best. Now, imagine that the barbell weighs over 650 pounds. That is the reality for Tamara Walcott, a world record holder in powerlifting. But Tamara didn't always have this confidence. Having to overcome obesity and single mom guilt made Tamara the inspiring and powerful w
Boost Your Motivation to Train With This w/ Kasey Jo Orvidas
Whether you are on the client side or the coach side, if you are trying to make positive changes in your life in regard to fitness, nutrition, and your health in general, having strategies to help you take a step forward and get better results is crucial. Having the right approach when it comes to improving your nutrition and fitness, especially when dealing with a lack of motivation or self-sabot
Fueling for Better Performance w/ Pippa Woolven
What happens when you aren't truly eating enough to fuel your ambitions and feel your best? Relative Energy Deficiency in Sport, or RED-s, is a serious condition that can impact any active person regardless of their training intensity. Not only could RED-s impact your performance in the gym, but it can also play a huge role in your physical and mental health and well-being outside of the gym. This
Your Fitness App Calls it Strength Training, But Is It? w/ Nikki Naab-Levy
If you are listening to this, there is a good chance you already know that strength is an important part of taking care of your body. So, when we see an App or YouTube-based workout plan that offers strength training, it can be easy to believe that this is the kind of content you should be following. But are you really getting a strength stimulus from your workout? Or is that just what is being ma
Navigating Midlife Changes: Perimenopause and Fitness w/ Amanda Thebe
Menopausal women are overloaded with information, but not all of it is accurate or safe. Social media is rife with misinformation, and unfortunately, the diet and fitness industry follows many unethical marketing practices. I'm joined by Amanda Thebe to discuss the realities of coaching menopausal women, how to choose ethical coaches, and why there is finally a spotlight on menopause. Key Takeaway
Nutrition for Brazilian Jiu-Jitsu w/ Alex Maclin
When it comes to your training and your fueling, you need to think about the bigger picture. For sports such as Brazillian jiu-jitsu, which has a wide range of intensity demands, you need to switch your mindset and fuel your body for your practice. While being strong is a sort of 'cheat code' in Brazillian jiu-jitsu, it is nothing without the right fuel to back it up. Key Takeaways If You Have Que
Practical Cardio Training Tips w/ Jamie Scott Part 2
Are you cardiovascular training confused? I don't blame you; there is a lot of information out there that can work counterintuitively, especially if you are just starting to incorporate cardiovascular training into your routine. While it is easy to just focus on the numbers, finding the balance between high-intensity and low-intensity is more nuanced than that. Luckily, I have my friend Jamie Scot
Practical Cardio Training Tips w/ Jamie Scott Part 1
Both strength training and cardiovascular fitness play an important role in your health and well-being. However, learning how to integrate both into your weekly training regime can be challenging. That's why I have brought my friend Jamie Scott on the show to give you some practical tips on implementing lower-intensity cardio into your routine. Key Takeaways If You Are Interested in Practical Tips
Injury, Pain, and Physical Therapy Over 40 w/ Dr. Leada Malek
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
Cardiovascular Fitness & Training for Women w/ Dr. Alyssa Olenick (Part 2)
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 an
Fueling and Fitness for Women: Physiology, Metabolism & the Data Gap w/ Dr. Alyssa Olenick (Part 1)
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
The Mindset to Do Hard Things w/ Allison Grubbs
Allison Grubbs seemingly came out of nowhere when it comes to rucking. Last year, she participated in her first GORUCK selection, and this year, she finished the GORUCK Selection as the only participant left standing. Allison's insight, wisdom, and mindset got her to where she is today, and she brings along a message of hope and tranquility that is incredibly inspiring. Key Takeaways If You Wan
Muscle & Longevity
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 y
Building Strength for Rowing w/ Shane Farmer
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:
Is Muscle Anti-Aging?
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 t
Rucking for Women
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 Sho
How to Leverage Essentialism for Fitness
If you are a woman over 40 trying to build your fitness and muscle, you know how important it is to get into the gym on a regular basis. But if you struggle to find the consistency or motivation to exercise, you are definitely not alone. I find consistency as one of the most common things my clients struggle with, but it doesn't have to be that way. Key Takeaways If You Are Curious About Essential
Finding Enjoyment in the Return to Running
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 Fi
How to Get Better Fitness Results
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 fig
Why You Need a Strength Training Program
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 comp
The Power of Intrinsic Motivation in Fitness
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
Overcoming All or Nothing Thinking in the Gym
Have you ever said to yourself that if you aren't able to do something perfectly, it's not worth doing it at all? This is an example of 'all or nothing' thinking. All-or-nothing thinking is incredibly common, especially when it comes to fitness. But this mindset can actually limit your ability to reach your goals and get in the way of the progress that you want to see. Key Takeaways If You Struggl
Growth Mindset in Fitness
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 T
The Female Athlete Health Report w/ Kyniska Advocacy
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 recomm
Creatine, Bone, and Brain Health W/ Dr. Darren Candow
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.
Carbohydrates for Muscle & Strength
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 wh
How to Pick the Best Protein Powder
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
Creatine for Women
Creatine Monohydrate is an incredibly well-researched supplement. While we don't have a lot of women-specific evidence for creatine supplementation, what we do have points in the direction that there are a lot of benefits for females. Don't believe that creatine is just for gym bros; it has a lot of benefits if you know how to use it properly. If You Are Interested in Using Creatine, You Should:
Built to Move with The Ready State
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 y
Progressive Overload Not Working?
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
Fitness Industry B.S.
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
Are You Overtraining?
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 Preve
Protein Around Workouts
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 prote
What is High-Quality Protein?
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-Qu
Should Protein Be Spread Throughout the Day?
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 Sho
How to Calculate Your Daily Protein Needs
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 Yo
Within-Day Energy Deficit
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 t
3 Ways to Increase Your Metabolism as an Athlete
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.
Understanding Total Daily Energy Expenditure
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 Expenditu
What is Relative Energy Deficiency in Sport (RED-S)?
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 enoug
Postpartum Athlete Needs w/ Brianna Battles
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
The Benefits of Rucking for Women w/ Michael Easter
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
Why You're Struggling with Motivation to Workout
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 i
Inclusive Kettlebell Training
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
Why Athletic Women Should Toss the Bathroom Scale
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 Sc
How to Build an Athlete Mindset Over 40
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 wi
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