Fuel Your Strength

Strength training is incredibly important to your longevity and healthy aging. However, the routine of working on the same functional movement patterns needs to be mixed up with a fun environment, new methods, and the right workout plan for your level in order to experience all the benefits. Key Takeaways If You Want to Beat Workout Boredom, You Should: Stop trying to make up your workouts complet...

The start of a new year often comes with new goals. While I have nothing against setting goals, my approach is counterintuitive to most of the things you have ever been taught about setting goals and making them stick. Key Takeaways If You Want To Set Goals that Last in 2022, You Should: Lower the bar about your expectations Create a tiered system to support your goals Address your priority as ear...

When you have a history of pain, injury, or hypermobility, it can be scary to introduce strength training into your routine. But strength training can help you improve your mobility, build strength, and move beyond a past injury. If you have fears about starting a strength training practice because of pain or hypermobility, this episode is here to tell you that you have nothing to fear. Key Takeaw...

You don't have to look very hard to see the 'clean eating' message all over social media and the internet. While I believe the intention of this movement isn't to create harm, it is problematic in so many more ways that people understand. Key Takeaways If You Want To Stop Making Low Energy Food Swaps, You Should: Put work into unlearning what you have been taught about food and fueling Stop making...

When a woman has a child, society forces immediate pressure on her to get her 'pre-baby body back'. These conversations can be difficult to navigate, and it takes some adapting to learn how to embrace your new body and a new phase of life. If you are struggling to understand how to welcome strength into your life as a new mom, this is the episode for you. Key Takeaways If You Want To Have A More B...

How likely are you to try something completely new when it comes to movement? Trying something new can be scary, but the benefits you get from incorporating movement into your daily routine and trying new things may surprise you. Key Takeaways If You Are Ready To Start Moving More, You Should: Look around you to see what new movement practices you could try Build resilience and confidence by tryin...

Sleep can be a touchy subject. While everyone needs sleep in order to function properly, it is especially important for those of us who are more physically active. Not only does sleep help in the recovery process, but it also has many additional benefits. If you want to get more restful sleep, this episode is filled with tips so that you can get the best sleep possible for both your mind and your...

Jamie Scott is regularly eating 3000 calories a day and is getting leaner. How is this possible? Find out on Part 2 of this awesome series, where we discuss the best fueling practices for active people, the harmful side effects of fasting, and dive deep into the knowledge you need to know to fuel your body correctly and sufficiently. Key Takeaways If You Want To Start Fueling For Your Activity Lev...

Your body needs a certain amount of energy just to function, let alone exert energy. If you are an endurance or strength athlete, a recreational exerciser, or you are a competitive weekend warrior, there is something for everyone to learn about fueling your body and making sure your body has enough energy to perform at its best. Key Takeaways If You Are Ready To Fuel Your Body Properly, You Should...

So often, women who want to get stronger or start lifting weights are told to 'be careful' and make sure they don't hurt themselves. While there is always an inherent risk when engaging with any activity, the benefits far outweigh the risk when it comes to strength training. Key Takeaways If you are ready to stop letting society tell you what activity is acceptable for women, you should: Educate y...

I am sure you have heard or seen the common rhetoric of 'eat less, move more' online. While this perspective may be well-meaning, it is frequently misused and can have some dangerous consequences. When you are training hard, wanting to improve your performance, and ultimately feel better, it takes the right amount of fuel to achieve those results.   Key Takeaways If You Want To Make Sure You Are E...

If you struggle to feel motivated when going to the gym, feel sluggish, uninspired, or lack energy, and you aren't sure why, your nutrition might be to blame. I repeatedly see three major things when it comes to women who have an active lifestyle but aren't feeling as good as they expected. As Professor McGonagall from Harry Potter would say, when something happens, it's always these three. Key Ta...

How many times have you told yourself you're too old or it's too late to get started on something? The idea of starting a new athletic pursuit after 40 seems impossible to many people, but there are so many people out there proving every day that it can be reality. Key Takeaways If You Are Ready to Explore Your Athletic Potential, You Should: Redefine what athlete means to you Stop waiting to beco...

If you struggle with staying motivated when engaging with exercise, you are not alone. Starting a fitness plan is very exciting initially, but when reality sets in about the amount of time it can take to see results, especially as our bodies change through the different phases of life, it can be a bit disheartening. This is why I have brought the ultimate motivator, Christa Shelton, to the show to...

The constant pursuit of shrinking your body can have major costs on your life. Instead of listening to what external validation tells you, you can listen to what your body needs and start validating yourself from the inside out. Key Takeaways If You Are Ready To Take A New Approach To Diet and Exercise, You Should: Shift your goals from aesthetic based to ability based Reject the notion that you h...

Do you struggle with the concept of giving yourself permission to do or not do the things you really want? Like taking a rest day, sleeping in, eating enough to nourish your body, or setting boundaries and saying no? You are not alone in this struggle. However, when you can give yourself the radical permission you deserve, you can take care of yourself and those you love in a transformative new wa...

Christina Malone has been an athlete in a larger body for her whole life. When she found the sport of powerlifting, she used what she had been told would hold her back for her entire life as a positive attribute. Christina is dedicated to helping others who are hurting, stuck in the cycle of diet culture and body negativity by learning to love themselves and fight for body diversity and acceptance...

Have you felt like there is a misalignment between your strength goals and what society tells you your goals should be? So often the fitness industry is focused on shrinking your body, but it doesn't have to be that way. The Health at Every Size movement is a prime example of your ability to work with what you have to be the best possible version of yourself each and every day. Key Takeaways If Yo...

Recently I decided to welcome back a wearable fitness tracker into my life after a decade-long break from one. This topic brought up a lot of questions for me. While the decision to stop or start wearing a tracker is very personal, I want to bring to light a few of the questions that have surfaced for me in the hopes that they can help you out when making this call for yourself. Key Takeaways If Y...

Having tougher body image days is perfectly normal. Yes, even when you're actively working on your mental and physical health. Yes, even when you're strength training every day. Let's look at how we can start being kinder to ourselves when these thoughts happen. Key Takeaways How to Work Through Negative Body Thoughts Journal it Out: Mentally backtrack in your day, or the day before, to see what,...

There are six common questions I hear all the time about lifting weights. So, I decided to put them into an episode with some simple answers for you so that you have a resource that you can come back to time and time again. If you are looking for answers to common questions I hear about strength training; this is the episode for you. Key Takeaways If You Want To Embrace The Benefits of Strength Tr...

The general narrative in the fitness world says that by getting into shape, you will get smaller. In reality, there are so many other ways to measure your fitness that have nothing to do with the size of your body. 'Getting In Shape' really has no concrete meaning, and it's time we stop equating fitness with a specific look. Key Takeaways If You Want To Dig Deeper Into The Problem With 'Getting in...

If you are someone who is not strength training yet or are looking to get back into activity, you might be nervous. Getting back into movement in a way that keeps you safe and healthy starts with understanding your foundation and finding mobility practices that meet you where you are now. Key Takeaways If You Want To Encourage Mobility, Representation, and Justice In The Fitness Space, You Should:...

Have you ever considered that at some point, an obsession with healthy eating can turn unhealthy? Many of us struggle to understand what healthy eating really is and where it crosses the line into an unhealthy preoccupation. This is why I have brought my guest, Mimi Cole, onto the show today. Please be aware there is a trigger warning for weight loss and eating disorders in this episode. Key Takea...

Your morning ritual can set the tone for your entire day. Getting up and immediately getting onto the scale can determine whether you will have a good day or a bad day. If you used to do that, or maybe you still do, I want to share five truths with you about the bathroom scale and why you should consider ditching or reducing that habit. Key Takeaways If You Are Ready To Get Real With Your Scale Yo...