In this episode of the Strength Academy podcast, we dive into the challenges of training while traveling. Jenn and Kristin share personal experiences and tips for maintaining a successful workout routine on the road. From finding the right gym to dealing with different equipment and setups, listen in as they explore strategies to adapt your training program. Also discussed is the importance of maintaining pre and post-training nutrition, managing expectations, and even seeking out local lifters for gym recommendations. Listen in to discover how to stay on track and make the most of your training while away from your home gym.   This episode is sponsored by Courage &amp; Grace Body Care.  Visit them at CGBodyCare.com and use code STRENGTH for 15% off your first order.     Get coached by Kristin and her team on your nutrition and recovery at: https://fiercelyfueled.com/services/   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

In this episode of the Strength Academy podcast, we dive into the challenges of training while traveling. Jenn and Kristin share personal experiences and tips for maintaining a successful workout routine on the road. From finding the right gym to dealing with different equipment and setups, listen in as they explore strategies to adapt your training program. Also discussed is the importance of maintaining pre and post-training nutrition, managing expectations, and even seeking out local lifters for gym recommendations. Listen in to discover how to stay on track and make the most of your training while away from your home gym. This episode is sponsored by Courage &amp; Grace Body Care.  Visit them at <a href="https://cgbodycare.com/" rel="nofollow" target="_blank">CGBodyCare.com</a> and use code STRENGTH for 15% off your first order.   Get coached by Kristin and her team on your nutrition and recovery at: <a href="https://fiercelyfueled.com/services" rel="nofollow" target="_blank">https://fiercelyfueled.com/services/</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Training on the Road - Episode 232

This episode is sponsored by Courage &amp; Grace Body Care.  Visit them at CGBodyCare.com and use code STRENGTH for 15% off your first order. In this episode of The Strength Academy Podcast, we delve into the topic of carbohydrates, discussing the difference between good and bad carbs. Spoiler alert! There are no inherently bad carbohydrates, rather it's all about understanding their role in a healthy diet, especially for athletes. Listen in as we debunk myths such as eating fat causing weight gain and clarify that consuming more calories than needed leads to fat storage, regardless of the macronutrient source. We also get into the importance of timing carbohydrate intake around workouts and the impact of age and metabolic regulation, as well as the significance of adequate calorie intake for proper performance and recovery.     Get coached by Kristin and her team on your nutrition and recovery at: https://fiercelyfueled.com/services/ To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

This episode is sponsored by Courage &amp; Grace Body Care.  Visit them at <a href="https://cgbodycare.com" rel="nofollow" target="_blank">CGBodyCare.com</a> and use code STRENGTH for 15% off your first order. In this episode of The Strength Academy Podcast, we delve into the topic of carbohydrates, discussing the difference between good and bad carbs. Spoiler alert! There are no inherently bad carbohydrates, rather it's all about understanding their role in a healthy diet, especially for athletes. Listen in as we debunk myths such as eating fat causing weight gain and clarify that consuming more calories than needed leads to fat storage, regardless of the macronutrient source. We also get into the importance of timing carbohydrate intake around workouts and the impact of age and metabolic regulation, as well as the significance of adequate calorie intake for proper performance and recovery.   Get coached by Kristin and her team on your nutrition and recovery at: <a href="https://fiercelyfueled.com/services" rel="noopener nofollow" target="_blank">https://fiercelyfueled.com/services/</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Good Carbs vs Bad Carbs - Episode 231

We have seen some athletes struggling to make weight for a competition lately. In this episode, we discuss what you ned to know if you’re going to do a weight cut to make it into a weight class, what are the best ways to do it, and what not to do. We also get into the diet and nutrition perspective as well as considerations for doing a water cut specifically and alternatives to water cuts and when you’re underweight.        To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

We have seen some athletes struggling to make weight for a competition lately. In this episode, we discuss what you ned to know if you’re going to do a weight cut to make it into a weight class, what are the best ways to do it, and what not to do. We also get into the diet and nutrition perspective as well as considerations for doing a water cut specifically and alternatives to water cuts and when you’re underweight.  To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: <a href="https://guide.fiercelyfueled.com/products/fiercehabits" rel="nofollow" target="_blank">https://guide.fiercelyfueled.com/products/fiercehabits</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Making Weight for Meets - Episode 230

Collagen supplements have been gaining popularity lately with athletes and celebrities touting benefits such as anti-aging, hair growth, and decreased joint pain. Is it as good as they say? Listen in as we break it down for you and discuss what collagen is and how it is used in our body, the current research and benefits, our personal experience, whether you should take it, and how to know you’re getting a quality collagen supplement.     To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

Collagen supplements have been gaining popularity lately with athletes and celebrities touting benefits such as anti-aging, hair growth, and decreased joint pain. Is it as good as they say? Listen in as we break it down for you and discuss what collagen is and how it is used in our body, the current research and benefits, our personal experience, whether you should take it, and how to know you’re getting a quality collagen supplement. To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: <a href="https://guide.fiercelyfueled.com/products/fiercehabits" rel="nofollow" target="_blank">https://guide.fiercelyfueled.com/products/fiercehabits</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Collagen Protein - Episode 229

Feeling a little lost with no powerlifting meets on your calendar? Today we are sharing some of our favorite tips, our personal experience, and how to handle training with no upcoming meets. We cover goals and motivation, diet, how to approach training, and more.   To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

Feeling a little lost with no powerlifting meets on your calendar? Today we are sharing some of our favorite tips, our personal experience, and how to handle training with no upcoming meets. We cover goals and motivation, diet, how to approach training, and more. To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: <a href="https://guide.fiercelyfueled.com/products/fiercehabits" rel="nofollow" target="_blank">https://guide.fiercelyfueled.com/products/fiercehabits</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Training with No Upcoming Meets - Episode 228

Solana Lewis

Today we are talking to Powerlifting and Nutrition Coach and host of The Power in Lifting Podcast, Solana Lewis. Solana is doing so much for the sport these days, Listen in as she shares about her background in sports and how she found powerlifting, her thoughts on personal training, her accomplishments and goals going forward as well as being a referee at powerlifting meets, her motivation for being a commentator and where she thinks the sport is headed.     Follow Solana: Instagram @solana_lifts https://www.instagram.com/solana_lifts/    SPECIAL OFFERS FOR PODCAST LISTENERS:   Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order    To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

Today we are talking to Powerlifting and Nutrition Coach and host of The Power in Lifting Podcast, Solana Lewis. Solana is doing so much for the sport these days, Listen in as she shares about her background in sports and how she found powerlifting, her thoughts on personal training, her accomplishments and goals going forward as well as being a referee at powerlifting meets, her motivation for being a commentator and where she thinks the sport is headed.   Follow Solana: Instagram @solana_lifts <a href="https://www.instagram.com/solana_lifts/" rel="nofollow" target="_blank">https://www.instagram.com/solana_lifts/</a> SPECIAL OFFERS FOR PODCAST LISTENERS: Courage and Grace Use code STRENGTH at <a href="https://www.cgbodycare.com/" rel="nofollow" target="_blank">https://www.cgbodycare.com/</a> for 15% off your first order  To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: <a href="https://guide.fiercelyfueled.com/products/fiercehabits" rel="nofollow" target="_blank">https://guide.fiercelyfueled.com/products/fiercehabits</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Solana Lewis - Episode 227

Today we are talking all about protein and debunking some of the more pervasive protein myths out there. Listen in to learn how much protein you need, what it is going to do for you, and what matters the most according to the research that exists. We also share some of our favorite protein snacks!     Join us in Miami for out Iron and Stone Tour:  https://sites.google.com/sistersofironapparel.com/ironandstonetour/home   SPECIAL OFFERS FOR PODCAST LISTENERS:   Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order    To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132

Today we are talking all about protein and debunking some of the more pervasive protein myths out there. Listen in to learn how much protein you need, what it is going to do for you, and what matters the most according to the research that exists. We also share some of our favorite protein snacks!   Join us in Miami for out Iron and Stone Tour: <a href="https://sites.google.com/sistersofironapparel.com/ironandstonetour/home" rel="nofollow" target="_blank"> https://sites.google.com/sistersofironapparel.com/ironandstonetour/home</a> SPECIAL OFFERS FOR PODCAST LISTENERS: Courage and Grace Use code STRENGTH at <a href="https://www.cgbodycare.com/" rel="nofollow" target="_blank">https://www.cgbodycare.com/</a> for 15% off your first order  To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: <a href="https://guide.fiercelyfueled.com/products/fiercehabits" rel="nofollow" target="_blank">https://guide.fiercelyfueled.com/products/fiercehabits</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a>

Protein - Episode 226

Jocelyn Wallace

Most lifters don’t think about pelvic floor health until there is a problem and even then there are a lot of misconceptions. Joining the show today is an expert on the pelvic floor, Dr. Jocelyn Wallace, DPT. Listen in as she talks about the work she does as a pelvic floor specialist, the basics of how the pelvic floor is meant to function, signs of dysfunction, what lifters should know, and what good pelvic floor rehab looks like.     Join us in Miami for out Iron and Stone Tour:  https://sites.google.com/sistersofironapparel.com/ironandstonetour/home     Follow Dr. Jocelyn Wallace Instagram @drjocelynwallace https://www.instagram.com/drjocelynwallace/    Resources Mentioned   Knix leak proof underwear https://knix.com/   Pelvic Global directory https://pelvicguru.com/        SPECIAL OFFERS FOR PODCAST LISTENERS:   Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10   Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order    To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

Most lifters don’t think about pelvic floor health until there is a problem and even then there are a lot of misconceptions. Joining the show today is an expert on the pelvic floor, Dr. Jocelyn Wallace, DPT. Listen in as she talks about the work she does as a pelvic floor specialist, the basics of how the pelvic floor is meant to function, signs of dysfunction, what lifters should know, and what good pelvic floor rehab looks like.   Join us in Miami for out Iron and Stone Tour: <a href="https://sites.google.com/sistersofironapparel.com/ironandstonetour/home" rel="nofollow" target="_blank"> https://sites.google.com/sistersofironapparel.com/ironandstonetour/home</a> Follow Dr. Jocelyn Wallace Instagram @drjocelynwallace <a href="https://www.instagram.com/drjocelynwallace/" rel="nofollow" target="_blank">https://www.instagram.com/drjocelynwallace/</a> Resources Mentioned <ul> <li> Knix leak proof underwear <a href="https://knix.com/" rel="nofollow" target="_blank">https://knix.com/</a> </li> <li> Pelvic Global directory <a href="https://pelvicguru.com/" rel="nofollow" target="_blank">https://pelvicguru.com/</a> </li> </ul> SPECIAL OFFERS FOR PODCAST LISTENERS: Old Lady Gains Apparel! Save 10% at <a href="https://oldladygains.com/" rel="nofollow" target="_blank">https://oldladygains.com/</a> with code STRENGTH10 Courage and Grace Use code STRENGTH at <a href="https://www.cgbodycare.com/" rel="nofollow" target="_blank">https://www.cgbodycare.com/</a> for 15% off your first order  To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: <a href="https://guide.fiercelyfueled.com/products/fiercehabits" rel="nofollow" target="_blank">https://guide.fiercelyfueled.com/products/fiercehabits</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Pelvic Floor Health for Lifters with Dr. Jocelyn Wallace, DPT - Episode 225

Michael De La Pava

Jenn Rotsinger

Joining the show today are two very special guests, Jenn Rotsinger and Michael De La Pava. Jenn and Michael are both presenters at our upcoming Iron and Stone Tour. Get to know them both a little better and hear what they’ve seen as the biggest mistakes lifters make. We also get into the psychology of lifting, training techniques for overcoming mistakes and bad habits, and what we are most excited about for the Iron and Stone Tour and their seminars. Listen in!    Join us in Miami for out Iron and Stone Tour:  https://sites.google.com/sistersofironapparel.com/ironandstonetour/home   Follow Michael De La Pava:     Instagram @thebattleaxegym https://linktr.ee/thebattleaxegym    The Battle Axe Podcast  https://podcasts.apple.com/us/podcast/the-battle-axe-podcast/id1292387563      Follow Jenn Rotsinger:     Instagram @jrotsinger  https://www.instagram.com/jrotsinger/      SPECIAL OFFERS FOR PODCAST LISTENERS:   Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10   Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order    To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

Joining the show today are two very special guests, Jenn Rotsinger and Michael De La Pava. Jenn and Michael are both presenters at our upcoming Iron and Stone Tour. Get to know them both a little better and hear what they’ve seen as the biggest mistakes lifters make. We also get into the psychology of lifting, training techniques for overcoming mistakes and bad habits, and what we are most excited about for the Iron and Stone Tour and their seminars. Listen in!  Join us in Miami for out Iron and Stone Tour: <a href="https://sites.google.com/sistersofironapparel.com/ironandstonetour/home" rel="nofollow" target="_blank"> https://sites.google.com/sistersofironapparel.com/ironandstonetour/home</a> Follow Michael De La Pava: <ul> <li> Instagram @thebattleaxegym <a href="https://linktr.ee/thebattleaxegym" rel="nofollow" target="_blank">https://linktr.ee/thebattleaxegym</a> </li> <li> The Battle Axe Podcast <a href="https://podcasts.apple.com/us/podcast/the-battle-axe-podcast/id1292387563" rel="nofollow" target="_blank"> https://podcasts.apple.com/us/podcast/the-battle-axe-podcast/id1292387563</a> </li> </ul> Follow Jenn Rotsinger: <ul> <li> Instagram @jrotsinger  <a href="https://www.instagram.com/jrotsinger/" rel="nofollow" target="_blank">https://www.instagram.com/jrotsinger/</a> </li> </ul> SPECIAL OFFERS FOR PODCAST LISTENERS: Old Lady Gains Apparel! Save 10% at <a href="https://oldladygains.com/" rel="nofollow" target="_blank">https://oldladygains.com/</a> with code STRENGTH10 Courage and Grace Use code STRENGTH at <a href="https://www.cgbodycare.com/" rel="nofollow" target="_blank">https://www.cgbodycare.com/</a> for 15% off your first order  To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: <a href="https://guide.fiercelyfueled.com/products/fiercehabits" rel="nofollow" target="_blank">https://guide.fiercelyfueled.com/products/fiercehabits</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Common Lifting Mistakes with Jenn Rotsinger and Michael De La Pava - Episode 224

Join us in Miami for out Iron and Stone Tour:  https://sites.google.com/sistersofironapparel.com/ironandstonetour/home   Today’s guest on the podcast is Susie Aranda to talk about how she got into powerlifting, how her nutrition changed over the years, and the origins and current happening at her incredible company Sisters of Iron apparel.    Follow Sisters of Iron on Instagram @sisters_of_iron https://www.instagram.com/sisters_of_iron/    Special offer for podcast listeners:    Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10   Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order    To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits   To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app   Sign up for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132   Follow us on Instagram 

Join us in Miami for out Iron and Stone Tour: <a href="https://sites.google.com/sistersofironapparel.com/ironandstonetour/home" rel="nofollow" target="_blank"> https://sites.google.com/sistersofironapparel.com/ironandstonetour/home</a> Today’s guest on the podcast is Susie Aranda to talk about how she got into powerlifting, how her nutrition changed over the years, and the origins and current happening at her incredible company Sisters of Iron apparel.  Follow Sisters of Iron on Instagram @sisters_of_iron <a href="https://www.instagram.com/sisters_of_iron/" rel="nofollow" target="_blank">https://www.instagram.com/sisters_of_iron/</a> Special offer for podcast listeners:  Old Lady Gains Apparel! Save 10% at <a href="https://oldladygains.com/" rel="nofollow" target="_blank">https://oldladygains.com/</a> with code STRENGTH10 Courage and Grace Use code STRENGTH at <a href="https://www.cgbodycare.com/" rel="nofollow" target="_blank">https://www.cgbodycare.com/</a> for 15% off your first order  To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: <a href="https://guide.fiercelyfueled.com/products/fiercehabits" rel="nofollow" target="_blank">https://guide.fiercelyfueled.com/products/fiercehabits</a> To stay motivated by your training data, join Jen’s training app here: <a href="https://thompsonsgym.programs.app" rel="nofollow" target="_blank">https://thompsonsgym.programs.app</a> <a href="https://tsa.ck.page/products/tsa-membership" rel="nofollow" target="_blank">Sign up</a> for The Strength Academy Membership &amp; join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: <a href="http://instagram.com/drkristinlander" rel="nofollow" target="_blank">@drkristinlander</a> Jen Thompson: <a href="http://instagram.com/jenthompson132" rel="nofollow" target="_blank">@jenthompson132</a> Follow us on <a href="http://instagram.com/thestrengthacademypodcast" rel="nofollow" target="_blank">Instagram </a>

Keep Showing up with Susie Aranda - Episode 223

The Strength Academy; a podcast for strength athletes of all levels and backgrounds.  Listen in every other Monday when we sit down to discuss topics related to lifting, such as nutrition specifically for strength athletes, training, recovery, and mindset.  Our aim is to educate, inspire, and give you all the tools you need to be a better lifter with no BS.

Dr. Lander &amp; Mary, host of the Empowered By Iron podcast, highlights all aspects of health, wellness and more in this can’t miss podcast!  The host and expert guests offer insightful advice and information that is helpful to anyone that listens!

Awesome Podcast!!!

Dr. Kristin &amp; Mary, host of the Empowered By Iron podcast, highlights all aspects of health, nutrition and more in this can’t miss podcast!  The host and expert guests offer insightful advice and information that is helpful to anyone that listens!

Awesome Podcast!!

The Strength Academy

Manipulating Carbohydrates for Training and Recovery Ep. 10 Carbs, arguably the most delicious and energizing macronutrient. In this episode, Dr. Kristin Lander discusses how to utilize carbs for optimal training and recovery. She breaks it down to a science (because science works!!) and explains how she implements carbs for the athletes that she coaches. Remember, eat your carbs!!!  www.fiercelyfueled.com IG: @fiercelyfuelednutrition FB: @fiercelyfuelednutrition fiercelyfueled@gmail.com 

Manipulating Carbohydrates for Training and Recovery Ep. 10 Carbs, arguably the most delicious and energizing macronutrient. In this episode, Dr. Kristin Lander discusses how to utilize carbs for optimal training and recovery. She breaks it down to a science (because science works!!) and explains how she implements carbs for the athletes that she coaches. Remember, eat your carbs!!! <ul> <li><a href="http://www.fiercelyfueled.com" rel="nofollow" target="_blank">www.fiercelyfueled.com</a></li> <li>IG: @fiercelyfuelednutrition</li> <li>FB: @fiercelyfuelednutrition</li> <li><a href="mailto:fiercelyfueled@gmail.com">fiercelyfueled@gmail.com</a></li> </ul>

Manipulating Carbohydrates for Training and Recovery - Episode 10

Stacy Burr

Welcome to the podcast episode no one expected, but many of you need to hear. Today, Stacy Burr joins us to discuss Performance Enhancing Drugs (PEDs): her experience, pros vs. cons, powerlifting divisions, and community. This is an episode we hope you listen with an open mind and an open heart. Enjoy.    Check out  The Champion Mindset podcast     Find us on Patreon: www.patreon.com/empoweredbyiron We’ve got shirts!!  https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/  Eat for Strength and  Eat for Strength - Cut courses are now LIVE:  https://femalestrengthacademy.com/shop/courses/eat-for-strength/ Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy Check out our sponsors:     Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!       Highlights:  1:00 - Why did she choose to start using PEDs? 40:00 - The pros &amp; cons of PEDs 50:00 - Drug free vs. drug tested divisions 1:05:00 - Our take on PEDs 1:15:00 - Why you should only be spreading positivity (dealing with demons)   

Welcome to the podcast episode no one expected, but many of you need to hear. Today, Stacy Burr joins us to discuss Performance Enhancing Drugs (PEDs): her experience, pros vs. cons, powerlifting divisions, and community. This is an episode we hope you listen with an open mind and an open heart. Enjoy. <ul> <li>Check out <a href="https://podcasts.apple.com/us/podcast/the-champion-mindset/id1475292338" rel="nofollow" target="_blank"> The Champion Mindset podcast</a></li> </ul> <ul> <li>Find us on Patreon: <a href="http://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">www.patreon.com/empoweredbyiron</a></li> <li>We’ve got shirts!! <a href="https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/" rel="nofollow" target="_blank"> https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/</a></li> <li><a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength/" rel="nofollow" target="_blank"> Eat for Strength</a> and <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength-cut/" rel="nofollow" target="_blank"> Eat for Strength - Cut</a> courses are now LIVE: <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength/" rel="nofollow" target="_blank"> https://femalestrengthacademy.com/shop/courses/eat-for-strength/</a></li> <li>Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron</li> <li>Join our women’s only Facebook Group: <a href="https://m.facebook.com/groups/femalestrengthacademy" rel="nofollow" target="_blank">https://m.facebook.com/groups/femalestrengthacademy</a></li> <li>Check out our sponsors:</li> </ul> <ul> <li> <ul> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.</li> <li><a href="http://bamabricksquad.com/" rel="nofollow" target="_blank">Bama Brick Squad</a> - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!</li> </ul> </li> </ul> <ul> <li>Highlights: <ul> <li>1:00 - Why did she choose to start using PEDs?</li> <li>40:00 - The pros &amp; cons of PEDs</li> <li>50:00 - Drug free vs. drug tested divisions</li> <li>1:05:00 - Our take on PEDs</li> <li>1:15:00 - Why you should only be spreading positivity (dealing with demons)</li> </ul> </li> </ul>

Performance Enhancing Drugs: The Unspoken Side of Sports w/ Stacy Burr- Episode 109

A Sane Approach to Body Recomposition - Episode 65 We see A LOT about weight loss and bulking. While both of these approaches can work, they can sometimes feel drastic when you’re in the midst of it, but there is a third option that isn’t well discussed: Body Recomposition (i.e. eating enough food to fuel your daily activities, getting stronger and losing body fat in the process). In this episode, we walk through the science of fat loss and muscle gain, and then we will dive into two methods of body recomposition: fast vs. slow. If you want to get really strong and are in it for the long haul, this episode is for you. Check out our parent company Female Strength Academy - The only online resource created by and for female strength athletes.  Eat for Strength and  Eat for Strength - Cut courses are now LIVE!  A Complete Guide to Intuitive Eating (Ebook)  Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors:  Women’s Strength Coalition - Our mission is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power. Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!  Highlights  1:00 - So...Mary’s been a bad athlete 6:30 - Science of Fat-loss 12:00 - Science of Muscle Gain 13:55 - Body Recomposition...the fast way 23:45 - The Sane Approach to Body Recomposition 

A Sane Approach to Body Recomposition - Episode 65 We see A LOT about weight loss and bulking. While both of these approaches can work, they can sometimes feel drastic when you’re in the midst of it, but there is a third option that isn’t well discussed: Body Recomposition (i.e. eating enough food to fuel your daily activities, getting stronger and losing body fat in the process). In this episode, we walk through the science of fat loss and muscle gain, and then we will dive into two methods of body recomposition: fast vs. slow. If you want to get really strong and are in it for the long haul, this episode is for you. Check out our parent company <a href="https://femalestrengthacademy.com/" rel="nofollow" target="_blank">Female Strength Academy - The only online resource created by and for female strength athletes.</a> <ul> <li><a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength/" rel="nofollow" target="_blank">Eat for Strength</a> and <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength-cut/" rel="nofollow" target="_blank"> Eat for Strength - Cut</a> courses are now LIVE!</li> <li><a href="https://femalestrengthacademy.com/shop/ebooks/a-complete-guide-to-intuitive-eating/" rel="nofollow" target="_blank"> A Complete Guide to Intuitive Eating (Ebook)</a></li> </ul> Support our <a href="https://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">Patreon Page</a>! Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: <ul> <li><a href="https://womensstrengthcoalition.com/" rel="nofollow" target="_blank">Women’s Strength Coalition</a> - Our <a href="http://womensstrengthcoalition.com/mission" rel="nofollow" target="_blank">mission</a> is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power.</li> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes.</li> <li><a href="http://bamabricksquad.com/" rel="nofollow" target="_blank">Bama Brick Squad</a> - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!</li> </ul> Highlights <ul> <li>1:00 - So...Mary’s been a bad athlete</li> <li>6:30 - Science of Fat-loss</li> <li>12:00 - Science of Muscle Gain</li> <li>13:55 - Body Recomposition...the fast way</li> <li>23:45 - The Sane Approach to Body Recomposition</li> </ul>

A Sane Approach to Body Recomposition - Episode 65

Stacy "Bama" Burr: No Risk, No Reward - Episode 50 Sometimes you have to risk it all, and that is exactly what our guest today did. Stacy “Bama” Burr joins us today to share how she has risen to the top in powerlifting, how she deals with negative comments and how becoming empowered by iron has given her the confidence to live her passions and to become the best version of herself. This is one episode you don't want to miss.  You can find Bama and her squad at: Instagram:  @bamaburr @Jillian_Lew @bamabricksquad  Bama Brick Squad Coaching  http://bamabricksquad.com/#about 

Stacy "Bama" Burr: No Risk, No Reward - Episode 50 Sometimes you have to risk it all, and that is exactly what our guest today did. Stacy “Bama” Burr joins us today to share how she has risen to the top in powerlifting, how she deals with negative comments and how becoming empowered by iron has given her the confidence to live her passions and to become the best version of herself. This is one episode you don't want to miss.  You can find Bama and her squad at: Instagram: <ul> <li>@bamaburr</li> <li>@Jillian_Lew</li> <li>@bamabricksquad</li> </ul> Bama Brick Squad Coaching <ul> <li><a href="http://bamabricksquad.com/#about" rel="nofollow" target="_blank">http://bamabricksquad.com/#about</a></li> </ul>

Stacy "Bama" Burr: No Risk, No Reward - Episode 50

Menstrual Cycle, Eating for Strength &amp; A Project of Passion - Episode 71 Surprise! Bonus Episode! In this episode we discuss menstrual cycles, training and nutrition. Then we dive into how body recomp is going for your fearless co-hosts. And FINALLY, we have a surprise for you. You won’t want to miss this. Check out our sponsors:  Women’s Strength Coalition - Our mission is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power. Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!  Join our Facebook Group Page:  Women in Strength - Athlete Resource Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Highlights  0:30 - Manipulating training and nutrition around your menstrual cycle. 29:00 - Body Recomp Updates from Kristin and Mary 54:10 - We’ve got a SURPRISE for you! 

Menstrual Cycle, Eating for Strength &amp; A Project of Passion - Episode 71 Surprise! Bonus Episode! In this episode we discuss menstrual cycles, training and nutrition. Then we dive into how body recomp is going for your fearless co-hosts. And FINALLY, we have a surprise for you. You won’t want to miss this. Check out our sponsors: <ul> <li><a href="https://womensstrengthcoalition.com/" rel="nofollow" target="_blank">Women’s Strength Coalition</a> - Our <a href="http://womensstrengthcoalition.com/mission" rel="nofollow" target="_blank">mission</a> is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power.</li> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes.</li> <li><a href="http://bamabricksquad.com/" rel="nofollow" target="_blank">Bama Brick Squad</a> - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!</li> </ul> Join our Facebook Group Page: <a href="https://www.facebook.com/groups/womeninstrengthathleteresource/" rel="nofollow" target="_blank"> Women in Strength - Athlete Resource</a> Support our <a href="https://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">Patreon Page</a>! Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron Highlights <ul> <li>0:30 - Manipulating training and nutrition around your menstrual cycle.</li> <li>29:00 - Body Recomp Updates from Kristin and Mary</li> <li>54:10 - We’ve got a SURPRISE for you!</li> </ul>

Menstrual Cycle, Eating for Strength & A Project of Passion - Episode 71

Eating for Health and Gains: The Missing Pieces - Episodes 55 You’ve heard about macros and micros, carbs and fats, protein and sugar...but what does it all mean and how does it apply to you as an athlete. In today’s episode, we discuss what a ‘Healthy Diet’ actually means. We drop quite the knowledge bomb on you, so make sure you have a pen and paper ready to take some notes! Check out our parent company Female Strength Academy - The only online resource created by and for female strength athletes.  Eat for Strength and  Eat for Strength - Cut courses are now LIVE!  A Complete Guide to Intuitive Eating (Ebook)  Support our Patreon Page! Join our Facebook Group page:  Women in Strength - Athlete Resource. Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron &amp; Please leave us a review on  iTunes! :) Highlights:  3:15 - What is a healthy diet for a female strength athlete? 12:00 - Carbs, carbs the magical macro   Episode - Manipulating Carbohydrates for Training and Recovery   22:00 - Grainzz (the edible gainz) 25:30 - Processed foods...what are this? 29:50 - The meat debate (dun, dun, dunnnnn). You knew this would happen eventually. 43:20 - All about fat. 

Eating for Health and Gains: The Missing Pieces - Episodes 55 You’ve heard about macros and micros, carbs and fats, protein and sugar...but what does it all mean and how does it apply to you as an athlete. In today’s episode, we discuss what a ‘Healthy Diet’ actually means. We drop quite the knowledge bomb on you, so make sure you have a pen and paper ready to take some notes! Check out our parent company <a href="https://femalestrengthacademy.com/" rel="nofollow" target="_blank">Female Strength Academy - The only online resource created by and for female strength athletes.</a> <ul> <li><a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength/" rel="nofollow" target="_blank">Eat for Strength</a> and <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength-cut/" rel="nofollow" target="_blank"> Eat for Strength - Cut</a> courses are now LIVE!</li> <li><a href="https://femalestrengthacademy.com/shop/ebooks/a-complete-guide-to-intuitive-eating/" rel="nofollow" target="_blank"> A Complete Guide to Intuitive Eating (Ebook)</a></li> </ul> Support our <a href="https://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">Patreon Page</a>! Join our Facebook Group page: <a href="https://www.facebook.com/groups/womeninstrengthathleteresource/" rel="nofollow" target="_blank"> Women in Strength - Athlete Resource</a>. Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron &amp; Please leave us a review on <a href="https://itunes.apple.com/us/podcast/empowered-by-iron/id1161257444?mt=2" rel="nofollow" target="_blank"> iTunes</a>! :) Highlights: <ul> <li>3:15 - What is a healthy diet for a female strength athlete?</li> <li>12:00 - Carbs, carbs the magical macro <ul> <li><a href="https://empoweredbyiron.com/manipulating-carbohydrates-training-recovery-episode-10/" rel="nofollow" target="_blank"> Episode - Manipulating Carbohydrates for Training and Recovery</a></li> </ul> </li> <li>22:00 - Grainzz (the edible gainz)</li> <li>25:30 - Processed foods...what are this?</li> <li>29:50 - The meat debate (dun, dun, dunnnnn). You knew this would happen eventually.</li> <li>43:20 - All about fat.</li> </ul>

Eating for Health and Gains: The Missing Pieces - Episodes 55

Jennifer Thompson

How hard should you be working? with Jennifer Thompson - Episode 81 In today’s episode, we sit down with THE Jennifer Thompson (for you OG listeners...yes, this is round 2) to discuss training. Mainly what makes training difficult and how hard should you be working. Join us as we have a conversation with the legend herself.  Where you can find Jen:  IG: @jenthompson132 Website: www.132poundsofpower.com Youtube: Jen’s Channel &amp;  Thompson’s Gym   Discussed in this episode:  My Strength Book -  Jennifer Thompson’s Bench Program Iron Sisters USA Camps -  Next camp is August 25th in Fremont, NE   Jen’s Sponsors:  SBD USA LVD Fitness SSP Nutrition (Use code JenT for 20% off)    We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and  leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode:  Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!  Join our Facebook Group Page:  Women in Strength - Athlete Resource Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron  Highlights:  0:30 - It’s Jen Thompson! 4:00 - What does hard training look like? 14:00 - Jen’s training now vs then… 21:00 - How do you measure training hard? 37:00 - Jen’s nutrition. 50:00 - Jen’s take on taking deloads.   

How hard should you be working? with Jennifer Thompson - Episode 81 In today’s episode, we sit down with THE Jennifer Thompson (for you OG listeners...yes, this is round 2) to discuss training. Mainly what makes training difficult and how hard should you be working. Join us as we have a conversation with the legend herself. <ul> <li>Where you can find Jen: <ul> <li>IG: <a href="https://www.instagram.com/jenthompson132/?hl=en" rel="nofollow" target="_blank">@jenthompson132</a></li> <li>Website: <a href="http://www.132poundsofpower.com" rel="nofollow" target="_blank">www.132poundsofpower.com</a></li> <li>Youtube: <a href="https://www.youtube.com/user/132poundsofpower" rel="nofollow" target="_blank">Jen’s Channel</a> &amp; <a href="https://www.youtube.com/channel/UCNhu8NU8ZkoyCf8HKrsbziA" rel="nofollow" target="_blank"> Thompson’s Gym</a></li> </ul> </li> <li>Discussed in this episode: <ul> <li>My Strength Book - <a href="https://mystrengthbook.com/blog/jen-thompson-bench-press-program/" rel="nofollow" target="_blank"> Jennifer Thompson’s Bench Program</a></li> <li>Iron Sisters USA Camps - <a href="https://www.ironsistersusa.com/fremont-ne-aug-25th.html" rel="nofollow" target="_blank"> Next camp is August 25th in Fremont, NE</a></li> </ul> </li> <li>Jen’s Sponsors: <ul> <li><a href="https://www.sbd-usa.com/" rel="nofollow" target="_blank">SBD USA</a></li> <li><a href="https://www.lvdfitness.com/" rel="nofollow" target="_blank">LVD Fitness</a></li> <li><a href="https://sspnutrition.com/" rel="nofollow" target="_blank">SSP Nutrition</a> (Use code JenT for 20% off)</li> </ul> </li> </ul> We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at <a href="mailto:EMPOWEREDBYIRON@GMAIL.COM">EMPOWEREDBYIRON@GMAIL.COM</a> and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and <a href="https://itunes.apple.com/us/podcast/empowered-by-iron/id1161257444?mt=2" rel="nofollow" target="_blank"> leave us a review on Apple Podcasts</a>. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: <ul> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes.</li> <li><a href="http://bamabricksquad.com/" rel="nofollow" target="_blank">Bama Brick Squad</a> - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!</li> </ul> Join our Facebook Group Page: <a href="https://www.facebook.com/groups/womeninstrengthathleteresource/" rel="nofollow" target="_blank"> Women in Strength - Athlete Resource</a> Support our <a href="https://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">Patreon Page</a>! Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron <ul> <li>Highlights: <ul> <li>0:30 - It’s Jen Thompson!</li> <li>4:00 - What does hard training look like?</li> <li>14:00 - Jen’s training now vs then…</li> <li>21:00 - How do you measure training hard?</li> <li>37:00 - Jen’s nutrition.</li> <li>50:00 - Jen’s take on taking deloads.</li> </ul> </li> </ul>

How hard should you be working? with Jennifer Thompson - Episode 81

Kristin Lander

Supplements 101: What you need, what you don’t and what is BS w/ Dr. Kristin Lander - Episode 26 With all the hype of the supplement industry and product pushing by many big names in the fitness industry, it’s hard to determine what you need and what is bullshit. In this episode, Kristin gives us her top 5 supplements that she recommends to her athletes, and they might surprise you.

Supplements 101: What you need, what you don’t and what is BS w/ Dr. Kristin Lander - Episode 26

Recovery Methods - Episode 36 Recovery, you know you should do it, but do you?  Today we share our favorite recovery methods, how we plan to up our recovery game, and we challenge you to improve yours.  Manipulating Carbohydrates for Training and Recovery - Episode 10

Recovery Methods - Episode 36 Recovery, you know you should do it, but do you?  Today we share our favorite recovery methods, how we plan to up our recovery game, and we challenge you to improve yours. <a href="https://empoweredbyiron.com/2016/12/05/manipulating-carbohydrates-training-recovery-episode-10/" rel="nofollow" target="_blank"> Manipulating Carbohydrates for Training and Recovery - Episode 10</a>

Recovery Methods - Episode 36

Bend But Don't Break: Lifting &amp; Relationships - Episode 40 Opposites attract, right? But what do you do when your significant other isn’t into the fitnasss as much as you are? In this episode we discuss our relationships, what we do to maintain the peace and some amateur advice for navigating relationships and lifting.

Bend But Don't Break: Lifting &amp; Relationships - Episode 40 Opposites attract, right? But what do you do when your significant other isn’t into the fitnasss as much as you are? In this episode we discuss our relationships, what we do to maintain the peace and some amateur advice for navigating relationships and lifting.

Bend But Don't Break: Lifting & Relationships - Episode 40

Why do all nutrition goals seem to be either cutting or bulking? Why don’t we hear about the third option (i.e. eating at maintenance)?!  In today’s episode we discuss cutting and bulking cycles, what it does to your body, eating for performance, and why having a nutrition coach can be a huge advantage to your athletic potential especially when you’re eating for strength.   Eat for Strength and  Eat for Strength - Cut courses are now LIVE:  https://femalestrengthacademy.com/shop/courses/eat-for-strength/ We’ve got shirts!!  https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/ Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Find us on Patreon: www.patreon.com/empoweredbyiron Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy     Check out our sponsors:     Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!       Highlights:  4:30 - How we look doesn’t determine our value 7:15 - Bulking &amp; cutting 19:00 - Cutting/Bulking cycle - The science of it 25:10 - Eating at maintenance 32:22 - Why having a nutrition coach can be vital to your success as an athlete 40:43 - Let’s talk about body fat and getting StrongAF 53:43 - When is it time to move up a weight class   Resources for ideal body fat % for female strength athletes:https://www.ncbi.nlm.nih.gov/pubmed/18641044  https://link.springer.com/article/10.2165/11319760-000000000-00000 https://www.ncbi.nlm.nih.gov/pubmed/21986696  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763837/ https://www.nature.com/articles/0803325 https://www.ncbi.nlm.nih.gov/pubmed/18641044  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222856/  Did you miss our last episode? Listen HERE! 

Why do all nutrition goals seem to be either cutting or bulking? Why don’t we hear about the third option (i.e. eating at maintenance)?!  In today’s episode we discuss cutting and bulking cycles, what it does to your body, eating for performance, and why having a nutrition coach can be a huge advantage to your athletic potential especially when you’re eating for strength. <ul> <li><a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength/" rel="nofollow" target="_blank"> Eat for Strength</a> and <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength-cut/" rel="nofollow" target="_blank"> Eat for Strength - Cut</a> courses are now LIVE: <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength/" rel="nofollow" target="_blank"> https://femalestrengthacademy.com/shop/courses/eat-for-strength/</a></li> <li>We’ve got shirts!! <a href="https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/" rel="nofollow" target="_blank"> https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/</a></li> <li>Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron</li> <li>Find us on Patreon: <a href="http://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">www.patreon.com/empoweredbyiron</a></li> <li>Join our women’s only Facebook Group: <a href="https://m.facebook.com/groups/femalestrengthacademy" rel="nofollow" target="_blank">https://m.facebook.com/groups/femalestrengthacademy</a></li> </ul> <ul> <li>Check out our sponsors:</li> </ul> <ul> <li> <ul> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.</li> <li><a href="http://bamabricksquad.com/" rel="nofollow" target="_blank">Bama Brick Squad</a> - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!</li> </ul> </li> </ul> <ul> <li>Highlights: <ul> <li>4:30 - How we look doesn’t determine our value</li> <li>7:15 - Bulking &amp; cutting</li> <li>19:00 - Cutting/Bulking cycle - The science of it</li> <li>25:10 - Eating at maintenance</li> <li>32:22 - Why having a nutrition coach can be vital to your success as an athlete</li> <li>40:43 - Let’s talk about body fat and getting StrongAF</li> <li>53:43 - When is it time to move up a weight class</li> </ul> </li> <li>Resources for ideal body fat % for female strength athletes:<a href="https://www.ncbi.nlm.nih.gov/pubmed/18641044" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/18641044</a> <a href="https://link.springer.com/article/10.2165/11319760-000000000-00000" rel="nofollow" target="_blank"> https://link.springer.com/article/10.2165/11319760-000000000-00000</a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/21986696" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/21986696</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763837/" rel="nofollow" target="_blank"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763837/</a> <a href="https://www.nature.com/articles/0803325" rel="nofollow" target="_blank">https://www.nature.com/articles/0803325</a> <a href="https://www.ncbi.nlm.nih.gov/pubmed/18641044" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/18641044</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222856/" rel="nofollow" target="_blank"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222856/</a> </li> <li>Did you miss our last episode? Listen <a href="https://empoweredbyiron.com/becci-holcomb-episode-101/" rel="nofollow" target="_blank">HERE</a>!</li> </ul>

Is Maintenance a Nutrition Goal? - Episode 102

Protein: How Much Do You Really Need?  Today we do a deep dive into the last decade of sports nutrition research regarding protein intake in strength athletes.  Join us as we breakdown how much protein is enough, when and why you need it, protein quality, and how consuming more protein than you need can hinder your performance in training. Hint: It’s not as much as you think. We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and  leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode:  Fear Her Fight Athletics : “We are an athletic lifestyle brand designed to allow athletes to harness their confidence from winning the platform to fighting the patriarchy. FHF appeals to those that support women's rights and believe there is room for everyone in the strength world.”  Womxn’s Strength Summit : “A day for women to collaborate and grow in their fitness endeavors.”  When: July 15th, 2018 Where: Northwest Strength &amp; Conditioning in Lakewood, WA Buy Tickets  HERE Or if you cannot attend this event, please consider donating to Fear Her Fight HERE   Where you can find Fear Her Fight:  Instagram: @fearherfightathletics Facebook:  Fear Her Fight Athletics      Join our Facebook Group Page:  Women in Strength - Athlete Resource Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Highlights:  1:45 - What is a protein? 6:15 - The optimal protein intake for strength athletes &amp; why you shouldn’t eat more. 18:00 - Meal timing...in terms of protein. 25:00 - Protein quality and some bantering. 

Protein: How Much Do You Really Need?  Today we do a deep dive into the last decade of sports nutrition research regarding protein intake in strength athletes.  Join us as we breakdown how much protein is enough, when and why you need it, protein quality, and how consuming more protein than you need can hinder your performance in training. Hint: It’s not as much as you think. We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at <a href="mailto:EMPOWEREDBYIRON@GMAIL.COM">EMPOWEREDBYIRON@GMAIL.COM</a> and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and <a href="https://itunes.apple.com/us/podcast/empowered-by-iron/id1161257444?mt=2" rel="nofollow" target="_blank"> leave us a review on Apple Podcasts</a>. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: <ul> <li><a href="https://www.fearherfight.com/" rel="nofollow" target="_blank">Fear Her Fight Athletics</a> : “We are an athletic lifestyle brand designed to allow athletes to harness their confidence from winning the platform to fighting the patriarchy. FHF appeals to those that support women's rights and believe there is room for everyone in the strength world.” <ul> <li><a href="https://www.womensstrengthsummit.com/" rel="nofollow" target="_blank">Womxn’s Strength Summit</a> : “A day for women to collaborate and grow in their fitness endeavors.” <ul> <li>When: July 15th, 2018</li> <li>Where: Northwest Strength &amp; Conditioning in Lakewood, WA</li> <li>Buy Tickets <a href="https://fearherfightwss2018.brownpapertickets.com/?cookie_header=1" rel="nofollow" target="_blank"> HERE</a></li> <li>Or if you cannot attend this event, please consider donating to Fear Her Fight <a href="https://www.fearherfight.com/donate/" rel="nofollow" target="_blank">HERE</a></li> </ul> </li> <li>Where you can find Fear Her Fight: <ul> <li>Instagram: <a href="https://www.instagram.com/fearherfightathletics/" rel="nofollow" target="_blank">@fearherfightathletics</a></li> <li>Facebook: <a href="https://www.facebook.com/Fear-Her-Fight-Athletics-138635933467473/" rel="nofollow" target="_blank"> Fear Her Fight Athletics</a></li> </ul> </li> </ul> </li> </ul> Join our Facebook Group Page: <a href="https://www.facebook.com/groups/womeninstrengthathleteresource/" rel="nofollow" target="_blank"> Women in Strength - Athlete Resource</a> Support our <a href="https://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">Patreon Page</a>! Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron Highlights: <ul> <li>1:45 - What is a protein?</li> <li>6:15 - The optimal protein intake for strength athletes &amp; why you shouldn’t eat more.</li> <li>18:00 - Meal timing...in terms of protein.</li> <li>25:00 - Protein quality and some bantering.</li> </ul>

Protein: How Much Do You Really Need? - Episode 78

Eat for Strength (Re-release) - BONUS Register for the course HERE  The course will begin September 23rd, and run through November 24th. $180 course DISCOUNTED to $150 through September 21st, 2018. 9 week online guided course to fueling your body, learning to love your journey and 25 other bad-ass women helping you a long the way. In the course, you will have access to both Kristin and Mary to help guide you through body recomposition. This includes everything from macro calculations to learning self-acceptance. There will be a private Facebook group, direct email access to the two of us and another bonus contact method (TBD). Shoot us an email at empoweredbyiron@gmail.com if you have questions about the course!  A Sane Approach to Body Recomposition - Episode 65 (Released originally 1/15/18) We see A LOT about weight loss and bulking. While both of these approaches can work, they can sometimes feel drastic when you’re in the midst of it, but there is a third option that isn’t well discussed: Body Recomposition (i.e. eating enough food to fuel your daily activities, getting stronger and losing body fat in the process). In this episode, we walk through the science of fat loss and muscle gain, and then we will dive into two methods of body recomposition: fast vs. slow. If you want to get really strong and are in it for the long haul, this episode is for you. Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: Women’s Strength Coalition - Our mission is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power. Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch! Highlights 4:00 - So...Mary’s been a bad athlete 10:30 - Science of Fat-loss 16:00 - Science of Muscle Gain 17:55 - Body Recomposition...the fast way 27:45 - The Sane Approach to Body Recomposition

Eat for Strength (Re-release) - BONUS Register for the course HERE <ul> <li>The course will begin September 23rd, and run through November 24th.</li> <li>$180 course DISCOUNTED to $150 through September 21st, 2018.</li> <li>9 week online guided course to fueling your body, learning to love your journey and 25 other bad-ass women helping you a long the way.</li> <li>In the course, you will have access to both Kristin and Mary to help guide you through body recomposition. This includes everything from macro calculations to learning self-acceptance. There will be a private Facebook group, direct email access to the two of us and another bonus contact method (TBD).</li> <li>Shoot us an email at empoweredbyiron@gmail.com if you have questions about the course!</li> </ul> A Sane Approach to Body Recomposition - Episode 65 (Released originally 1/15/18) We see A LOT about weight loss and bulking. While both of these approaches can work, they can sometimes feel drastic when you’re in the midst of it, but there is a third option that isn’t well discussed: Body Recomposition (i.e. eating enough food to fuel your daily activities, getting stronger and losing body fat in the process). In this episode, we walk through the science of fat loss and muscle gain, and then we will dive into two methods of body recomposition: fast vs. slow. If you want to get really strong and are in it for the long haul, this episode is for you. Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: Women’s Strength Coalition - Our mission is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power. Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch! Highlights 4:00 - So...Mary’s been a bad athlete 10:30 - Science of Fat-loss 16:00 - Science of Muscle Gain 17:55 - Body Recomposition...the fast way 27:45 - The Sane Approach to Body Recomposition

Eat for Strength (Re-release) - BONUS

Lifting + Depression: A series on mental health - Episode 82 Stories are powerful.  Brené Brown says “when we deny the story, it defines us. When we own the story, we can write a brave new ending.” We’ve known for a long time that many people use the iron to help them cope with and overcome challenges in life.  Sometimes those challenges are minor stressors in life, and other times they come in the form of disturbances to mental health. Today we sit down with four, amazing women (one of which is a mental health professional) who share their experiences with depression and how lifting has played a vital role in their mental health.  Tune in over the next couple of months as we embark on a series of stories about how brave, strong women are living with and overcoming mental health challenges with help from heavy lifting.  Where you can find today’s guests:  Kate Hart  IG:  @bratsy_cline   Steffi Murray  IG:  @dawnstrength88 Comics: #wonderwomanofwrightfitness on Instagram   Sam Belliveau  @sambelliveauu   Alex Miller  @alex_miller03  http://www.bluegrassmentalhealth.com/alexandra-miller       Resource Mentioned in the Episode:  Psychologytoday.com National Suicide Prevention Lifeline    We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and  leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode:  Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!    Join our Facebook Group Page:  Women in Strength - Athlete Resource Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron  

Lifting + Depression: A series on mental health - Episode 82 Stories are powerful.  Brené Brown says “when we deny the story, it defines us. When we own the story, we can write a brave new ending.” We’ve known for a long time that many people use the iron to help them cope with and overcome challenges in life.  Sometimes those challenges are minor stressors in life, and other times they come in the form of disturbances to mental health. Today we sit down with four, amazing women (one of which is a mental health professional) who share their experiences with depression and how lifting has played a vital role in their mental health.  Tune in over the next couple of months as we embark on a series of stories about how brave, strong women are living with and overcoming mental health challenges with help from heavy lifting. <ul> <li>Where you can find today’s guests: <ul> <li>Kate Hart <ul> <li>IG:  <a href="https://www.instagram.com/bratsy_cline/" rel="nofollow" target="_blank">@bratsy_cline</a></li> </ul> </li> <li>Steffi Murray <ul> <li>IG:  <a href="https://www.instagram.com/dawnstrength88/" rel="nofollow" target="_blank">@dawnstrength88</a></li> <li>Comics: #wonderwomanofwrightfitness on Instagram</li> </ul> </li> <li>Sam Belliveau <ul> <li><a href="https://www.instagram.com/sambelliveauu/" rel="nofollow" target="_blank">@sambelliveauu</a></li> </ul> </li> <li>Alex Miller <ul> <li><a href="https://www.instagram.com/alex_miller03/" rel="nofollow" target="_blank">@alex_miller03</a></li> <li><a href="http://www.bluegrassmentalhealth.com/alexandra-miller" rel="nofollow" target="_blank"> http://www.bluegrassmentalhealth.com/alexandra-miller</a></li> </ul> </li> </ul> </li> </ul> <ul> <li>Resource Mentioned in the Episode: <ul> <li><a href="https://www.psychologytoday.com/" rel="nofollow" target="_blank">Psychologytoday.com</a></li> <li><a href="https://suicidepreventionlifeline.org/" rel="nofollow" target="_blank">National Suicide Prevention Lifeline</a></li> </ul> </li> </ul> We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at <a href="mailto:EMPOWEREDBYIRON@GMAIL.COM">EMPOWEREDBYIRON@GMAIL.COM</a> and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and <a href="https://itunes.apple.com/us/podcast/empowered-by-iron/id1161257444?mt=2" rel="nofollow" target="_blank"> leave us a review on Apple Podcasts</a>. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: <ul> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes.</li> <li><a href="http://bamabricksquad.com/" rel="nofollow" target="_blank">Bama Brick Squad</a> - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!</li> </ul>   Join our Facebook Group Page: <a href="https://www.facebook.com/groups/womeninstrengthathleteresource/" rel="nofollow" target="_blank"> Women in Strength - Athlete Resource</a> Support our <a href="https://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">Patreon Page</a>! Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron

Lifting + Depression: A series on mental health - Episode 82

Episode 03 Do not let others or your circumstances define you, build your own awesome life.  Our guest today did just that. Jennifer Thompson is a mother, an elite Powerlifter and a female badass who holds multiple records at the international, national and state levels. In this episode we discuss how Jennifer Thompson got to where she is today, lessons she has learned and how she was Empowered by Iron. Where to find Jen:  IG: @jenthompson132 Website: www.132poundsofpower.com Jen’s YouTube: 132 Pounds of Power Thompson’s Gym YouTube: Thompson’s Gym  Iron Sisters:  IG: @Ironsisterhood Website: www.ironsistersusa.com 

Episode 03 Do not let others or your circumstances define you, build your own awesome life.  Our guest today did just that. Jennifer Thompson is a mother, an elite Powerlifter and a female badass who holds multiple records at the international, national and state levels. In this episode we discuss how Jennifer Thompson got to where she is today, lessons she has learned and how she was Empowered by Iron. Where to find Jen: <ul> <li>IG: @jenthompson132</li> <li>Website: <a href="http://www.132poundsofpower.com" rel="nofollow" target="_blank">www.132poundsofpower.com</a></li> <li>Jen’s YouTube: <a href="https://www.youtube.com/user/132poundsofpower" rel="nofollow" target="_blank">132 Pounds of Power</a></li> <li>Thompson’s Gym YouTube: <a href="https://www.youtube.com/channel/UCNhu8NU8ZkoyCf8HKrsbziA" rel="nofollow" target="_blank">Thompson’s Gym</a></li> </ul> Iron Sisters: <ul> <li>IG: @Ironsisterhood</li> <li>Website: <a href="http://www.ironsistersusa.com/" rel="nofollow" target="_blank">www.ironsistersusa.com</a></li> </ul>

Jennifer Thompson: Mother, World Champion Powerlifter and Female Badass. - Episode 03

Let’s talk about performance, recovery, and weight gain. In today’s episode, we talk about Kristin’s journey into eating for recovery, the theory of fluff-unfluff, and some good ol’ tough love. Plus, we may or may not be releasing something new and exciting! Listen to today’s episode for all the details!    Eat for Strength- Mass is LIVE:  https://femalestrengthacademy.com/shop/courses/eat-for-strength-mass/ Find us on Patreon: www.patreon.com/empoweredbyiron We’ve got shirts!!  https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/ Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy Check out our sponsors:   Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch! 

Let’s talk about performance, recovery, and weight gain. In today’s episode, we talk about Kristin’s journey into eating for recovery, the theory of fluff-unfluff, and some good ol’ tough love. Plus, we may or may not be releasing something new and exciting! Listen to today’s episode for all the details! <ul> <li>Eat for Strength- Mass is LIVE: <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength-mass/" rel="nofollow" target="_blank"> https://femalestrengthacademy.com/shop/courses/eat-for-strength-mass/</a></li> <li>Find us on Patreon: <a href="http://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">www.patreon.com/empoweredbyiron</a></li> <li>We’ve got shirts!! <a href="https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/" rel="nofollow" target="_blank"> https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/</a></li> <li>Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron</li> <li>Join our women’s only Facebook Group: <a href="https://m.facebook.com/groups/femalestrengthacademy" rel="nofollow" target="_blank">https://m.facebook.com/groups/femalestrengthacademy</a></li> <li>Check out our sponsors:</li> </ul> <ul> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.</li> <li><a href="http://bamabricksquad.com/" rel="nofollow" target="_blank">Bama Brick Squad</a> - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!</li> </ul>

Massing Mindset - Episode 111

Building Strength &amp; Muscle Over Age 40 - Episode 93 Strength training is no longer just a young person’s game. In today’s episode we discuss building strength over age 40, training/recovery considerations, and nutritional recommendations.  Check out our parent company Female Strength Academy - The only online resource created by and for female strength athletes.  Eat for Strength and  Eat for Strength - Cut courses are now LIVE!  A Complete Guide to Intuitive Eating (Ebook)    Get your FREE Intratraining Carbs Guide HERE Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors:  Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.  Highlights:  3:20 - Age-dependent declines in muscle mass 11:36 - Can you build muscle as you age? 21:00 - What about hormones? 24:02 - Training &amp; Recovery considerations 36:08 - Nutritional recommendations  Missed our last episode? Listen HERE.

Building Strength &amp; Muscle Over Age 40 - Episode 93 Strength training is no longer just a young person’s game. In today’s episode we discuss building strength over age 40, training/recovery considerations, and nutritional recommendations. <ul> <li>Check out our parent company <a href="https://femalestrengthacademy.com/" rel="nofollow" target="_blank">Female Strength Academy - The only online resource created by and for female strength athletes.</a> <ul> <li><a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength/" rel="nofollow" target="_blank">Eat for Strength</a> and <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength-cut/" rel="nofollow" target="_blank"> Eat for Strength - Cut</a> courses are now LIVE!</li> <li><a href="https://femalestrengthacademy.com/shop/ebooks/a-complete-guide-to-intuitive-eating/" rel="nofollow" target="_blank"> A Complete Guide to Intuitive Eating (Ebook)</a></li> </ul> </li> </ul> Get your FREE Intratraining Carbs Guide <a href="https://fiercelyfueled.lpages.co/meet-day-meals/" rel="nofollow" target="_blank">HERE</a> Support our <a href="https://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">Patreon Page</a>! Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: <ul> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.</li> </ul> Highlights: <ul> <li>3:20 - Age-dependent declines in muscle mass</li> <li>11:36 - Can you build muscle as you age?</li> <li>21:00 - What about hormones?</li> <li>24:02 - Training &amp; Recovery considerations</li> <li>36:08 - Nutritional recommendations</li> </ul> Missed our last episode? Listen <a href="https://empoweredbyiron.com/episode-92/" rel="nofollow" target="_blank">HERE</a>.

Building Strength & Muscle Over Age 40 - Episode 93

When looks don’t matter - Episode 19 PSA: It does not matter how you look. Today Kristin and Mary sit down to have a heart-to-heart discussion on why what you do with your time and energy is exponentially more important than how your butt looks in jeans. You are not going to want to miss this episode!

When looks don't matter - Episode 19

Today’s topic is a bit of a sensitive subject. Eating disorders and disordered eating run rampant in the fitness industry, and are even more prevalent among female strength athletes. In this episode, Mary shares her history with disordered eating and shares her best tips on overcoming disordered eating. We hope that if you suffer from either, that you feel less alone after listening to this episode. Because the fact is, you are not alone and you don’t have to suffer in silence.  Check out our parent company Female Strength Academy - The only online resource created by and for female strength athletes.  Eat for Strength and  Eat for Strength - Cut courses are now LIVE!  A Complete Guide to Intuitive Eating (Ebook)   Join our the discussion on our Facebook Group Page: Women in Strength - Athlete Resource Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors:  Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.   Highlights:  7:57 - Signs &amp; Symptoms of Eating Disorders &amp; Disordered Eating in Female Strength Athletes 11:58 - Performance vs. Leanness 20:30 - Cutting vs. Just Eating to Get Strong 28:20 - Mary’s Story 45:08 - Tips for Those Who are Suffering from Disordered Eating   Miss last week's episode? Listen  HERE 

Today’s topic is a bit of a sensitive subject. Eating disorders and disordered eating run rampant in the fitness industry, and are even more prevalent among female strength athletes. In this episode, Mary shares her history with disordered eating and shares her best tips on overcoming disordered eating. We hope that if you suffer from either, that you feel less alone after listening to this episode. Because the fact is, you are not alone and you don’t have to suffer in silence. <ul> <li>Check out our parent company <a href="https://femalestrengthacademy.com/" rel="nofollow" target="_blank">Female Strength Academy - The only online resource created by and for female strength athletes.</a> <ul> <li><a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength/" rel="nofollow" target="_blank">Eat for Strength</a> and <a href="https://femalestrengthacademy.com/shop/courses/eat-for-strength-cut/" rel="nofollow" target="_blank"> Eat for Strength - Cut</a> courses are now LIVE!</li> <li><a href="https://femalestrengthacademy.com/shop/ebooks/a-complete-guide-to-intuitive-eating/" rel="nofollow" target="_blank"> A Complete Guide to Intuitive Eating (Ebook)</a></li> </ul> </li> <li>Join our the discussion on our Facebook Group Page: <a href="https://www.facebook.com/groups/womeninstrengthathleteresource/" rel="nofollow" target="_blank">Women in Strength - Athlete Resource</a></li> <li>Support our <a href="https://www.patreon.com/empoweredbyiron" rel="nofollow" target="_blank">Patreon Page</a>!</li> <li>Follow us on <a href="https://www.instagram.com/empoweredbyiron/" rel="nofollow" target="_blank">Instagram</a> and tag us in your posts by using the hashtag #empoweredbyiron</li> <li>Check out our sponsors: <ul> <li><a href="http://www.fiercelyfueled.com/" rel="nofollow" target="_blank">Fiercely Fueled Nutrition Coaching</a> - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.</li> </ul> </li> <li>Highlights: <ul> <li>7:57 - Signs &amp; Symptoms of Eating Disorders &amp; Disordered Eating in Female Strength Athletes</li> <li>11:58 - Performance vs. Leanness</li> <li>20:30 - Cutting vs. Just Eating to Get Strong</li> <li>28:20 - Mary’s Story</li> <li>45:08 - Tips for Those Who are Suffering from Disordered Eating</li> </ul> </li> <li>Miss last week's episode? Listen <a href="https://empoweredbyiron.com/building-strength-over-age-40-episode-93/" rel="nofollow" target="_blank"> HERE</a></li> </ul>

Disordered Eating & The Female Strength Athlete - Episode 94

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The best podcast episodes about true crime. For any thrill seeking podcast listeners who just can't get enough of the captivating stories of murderers and criminals. This topic has all the best episodes from many different true crime podcasts.  Add episodes you're interested into your queue below!