Feisty Women's Performance

Latest Episodes:

Hormonal Ep. 1: How Ovarian Hormones Impact Sports Performance in All Life Phases Apr 15, 2024

Show notes

At Feisty Media, we are all about reclaiming language and turning it on its head. That's why we're proud to present our limited series, HORMONAL - Periods, Pills, and Pregnancy: How Women’s Hormones Impact Sports Performance.

This series is hosted by double-board certified Obstetrician and Reproductive Endocrinologist Dr. Carla DiGirolamo, who has been featured in Boston Magazine as one of "Boston's Best Doctors" every year since 2019.

Carla is joined by Feisty's own Selene Yeager, who has been hosting the Hit Play Not Pause podcast since 2020, and has conducted over 160 interviews with leading experts and top athletes in the perimenopause and menopause space. Combined with her background as a health and science journalist, Selene is great at reading the research and translating it into actionable steps for active women.

During these four episodes, you will learn what you need to know to work with your body's fluctuating hormones and perform your best.

Episode one covers all the basics about your hormones, including:

How our ovarian hormones impact sports performance
Whether you really need to sync your training routine with your menstrual cycle
Why some women are more or less sensitive to their monthly hormone fluctuations
What happens when your hormones start fluctuating in your 40s or flatten out in your 50s and beyond.
How to know when and why you might need hormone testing

For everyone who is sick of the narrative that women's hormones are a curse, we are here for you. Together, we will learn how amazing it actually is to be hormonal.

Have a hormonal question for Dr. DiGirolamo and Selene? Leave a voicemail at https://www.speakpipe.com/Hormonal or DM us at https://www.instagram.com/feisty_womens_performance/

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Beyond Comfort Zones - How to Build Emotional Endurance and Start Betting on Yourself with Vicki Anstey Apr 08, 2024

Show notes

What happens when you leave a situation that is holding you back and you start betting on yourself? Anything becomes possible in the case of today’s guest, Vicki Anstey.

After 20 years in a relationship that limited and stifled her, this former advertising professional, turned fitness pioneer and award-winning entrepreneur, became (at age 41) one of the first ever women to participate in Channel 4’s ‘SAS Who Dares Wins’, reaching the final stages after 11 days in extreme conditions at an altitude of 3,000ft in Chile.

In 2021, she and two other women, the Girls Who Dare, set a new World Record for rowing unaided across the Pacific Ocean, confronting her fear of deep, open water to do so. It took 60 days, 17 hours and 6 minutes.

Her most recent endeavor was a five day race in one of the northernmost, remote parts of the world, The Arctic. She covered a distance of over 230km in temperatures of -35 degrees, carrying everything she needed to survive.

Up next? She and a team of three other women (Four the Record) are tackling the World’s Toughest Bike Race, the Race Across America (RAAM), covering 3,000 miles across 17 states in just 7 days. They are attempting to break the women’s world record in this event.

On paper, Vicki is an avid adventurer, but her biggest achievements are less about the adventures, and more about her self-discovery. In times of adversity and extreme difficulty, Vicki learned to tap into her self-reliance, trust, and emotional endurance.

Today, Vicki shares her personal story with Sara, including:

Her career changes and personal growth from advertising executive to entrepreneur
How she followed her gut instincts, which led to Vicki opening the first Barre studio in the UK
The personal and professional growth that stemmed from leaving her controlling relationship
Her transformation from “non-athlete” to extreme adventurer
Overcoming her personal fears and adapting to challenges in all of her experiences
Lessons learned from her personal and physical adversity
Honing the skill of emotional endurance, which involves understanding, processing, and letting go of emotions, rather than just tolerating them
Developing the muscles of self-reliance, mental toughness, and resilience, especially in times of turmoil and extreme personal difficulty
What's next? Another World Record attempt at RAAM and how you can help

Vicki’s story is one of wild bravery and self-knowledge, but her true wisdom comes from her own internal journey and ability to understand her strengths, remain emotionally resilient, and overcome her fears. These are the skills that make her incredible achievements all the more inspirational.

Vicki Anstey Website

Vicki's Instagram

Four the Record RAAM Website

Four the Record Instagram

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Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

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Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Achieve Mental Wellness and Performance Through Breathwork with Stephanie Green Apr 01, 2024

Show notes

Are you feeling stress or anxiety about something right now? How are you holding your shoulders? Are you breathing through your nose or your mouth? Is your breath shallow or deep?

This week, Sara talks with Stephanie Green about the power of breathwork to alleviate anxiety and lift your mood. Stephanie is a Vancouver Islander who lives in Nanaimo. She is founder of OmTown Yoga Studio and is also an ultra runner and mountain biker, turned multi-day adventure racer.

Like so many guests, Stephanie learned how to overcome patriarchal notions that limit women's potential, and used her own knowledge, physical strength, and skill to propel her mental and emotional growth.

Sara and Stephanie discuss:

Gender dynamics in adventure racing and how women are often seen as "mandatory gear"
Remaining open and curious to learning new skills, especially as an adventure racer
How motherhood prepared Stephanie for several races that required patience and sleep deprivation
How breathing deeply and efficiently can improve running form, economy, and overall athletic performance by connecting the diaphragm, pelvic floor, and core
Nasal breathing vs. mouth breathing for better health and athletic performance
Employing simple nasal breathing techniques to reduce anxiety and lift your mood throughout the day
Using breathwork to manage fear and anxiety in racing and competition

So, breathe deep (through your nose), relax, and enjoy the episode.

Follow Stephanie on Instagram

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Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Nini Champion and Lisa Roland - Setting World Records at the World's Toughest Row Mar 25, 2024

Show notes

45 Days, One hour and 27 minutes.

That’s how long Nini Champion and Lisa Roland spent rowing non-stop in the Atlantic Ocean during the 2023 Talisker Whiskey Atlantic Challenge, a 3,000 nm unassisted ocean row beginning in La Gomera, Spain and finishing in the Caribbean port of English Harbour, Antigua.

(For our non-maritime audience, that’s over 3452 land miles and 5555 kilometers!)

In two-hour increments and through every curveball from Mother Nature imaginable, the ladies traded rowing, eating, and sleeping duties, all while setting a new world record for the women’s pair in this event.

Sara chats with both Nini and Lisa today as they share details about their inspiration for this feat of endurance, their training regime, how they stayed alert and supportive of each other’s physical and mental needs.

Yes, it’s extremely important to be physically strong, as they say, but these two women who both have impressive resumes in the sailing industry, also stress the importance of having a strong mindset and a mission-drive goal.

Their mission? It’s a personal one, especially for Lisa. They raise money for their Bridges Over Water Program, providing scholarships for young adults who have aged out of the foster care system and want to pursue a career in the maritime industry. Lisa herself was a product of the foster care system and, at 15, experienced challenges with addiction and homelessness. Sailing saved her and she and Nini hope to provide the same safety net for others.

Not only is this an inspiring (and also humorous) look at their race and expedition, it is also an example of two women succeeding together and elevating the possibilities in a male dominated industry — which is women’s performance at its best.

cover photo courtesy of World's Toughest Row

Team Ocean Grown Website

Bridges Over Water Grant Fund

Follow Team Ocean Grown on Instagram

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Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

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Hettas Founder and CEO, Lindsay Housman, is a Step Ahead on Women’s Running Research Mar 18, 2024

Show notes

Lindsay Housman was floored when she learned that women are considered “a confounding variable” when it comes to scientific and athletic research. That is to say that women are rarely researched because they are more “complicated.”

This is especially true in the athletic footwear industry where most research has been done exclusively on men and then applied to women as a “smaller version of men.”

Learning this was a lightbulb moment for this entrepreneur with two twin daughters (who also happen to run). Hettas, performance running shoes for women, was born.

Truth be told, there are multiple differences between males and females in this area as it pertains to anatomy, physiology, and biomechanics and, today, Hettas is leading this charge in female specific research and design, thanks to their relationship with Dr. Chris Napier. Chris is a clinical assistant professor at the Department of Physical Therapy at the University of British Columbia. He is also a member of the Minerva research group at Simon Fraser University. His research interests include running biomechanics and injury prevention, particularly through the use of wearable technology.

Lindsay and Chris unpack their process from idea to full fledged running shoe.

They discuss:

The many anatomical, physiological, and biomechanics differences between male and female athletes
How hormonal changes in women could affect training and footwear choices
The detailed research studies they conducted to determine what women actually need
The three shoe types and why they chose the specific materials and design
The power of building community and receiving feedback from female runners
Their plan for growth and product expansion
Their dream research projects

Not only are they providing a practical product to help women perform better, but Hetta’s is also mission driven to lead the way in women’s research, encourage female business leadership, and close the confidence gap between males and females in the athletic industry.

And, according to Lindsay, Chris, and the entire Hetta’s team, there is no better way to serve young girls and women- especially their own daughters.

Dr. Elizabeth Comen - The Truth and Lies Early Medicine Taught Us About Women's Bodies Mar 11, 2024

Show notes

Prepare to be educated and outraged in today's episode.

This week, we feature a recent episode of the Feisty podcast Hit Play Not Pause, hosted by Selene Yeager, with guest Dr. Elizabeth Comen.

From being burned as witches to being barred from attending medical school, from being dismissed as hysterical to well, just being dismissed, from being shamed to being sexualized, the medical system has a long, sordid history in how it treats women and women’s health. And those toxic roots still poison the waters we have to navigate to this day. If you’ve ever wondered why we’re so far off the back with regards to our understanding of women’s health and wellness and treatment, this week’s guest Dr. Elizabeth Comen, author of All in Her Head: The Truth and Lies Early Medicine Taught Us About Women’s Bodies and Why It Matters Today has some answers.

Elizabeth Comen, MD, has dedicated her medical career to saving the lives of women. An award-winning, internationally sought-after clinician and physician-scientist, Dr. Comen works as a medical oncologist with a specialty in breast cancer at Memorial Sloan Kettering Cancer Center and is an assistant professor of medicine at Weill Cornell Medical College. She earned her BA in the history of science from Harvard College and her MD from Harvard Medical School, then completed her residency in Internal Medicine at Mount Sinai Hospital and her fellowship in oncology at Memorial Sloan Kettering Cancer Center. She lives in New York City with her family. You can learn more about her and her work and buy her book at www.drelizabethcomen.com

Resources

All in Her Head at Amazon

Cover photo credit: Deborah Feingold Photography

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Sign up to Receive The Feisty Women's Performance Newsletter:

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Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

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Become a Tough Broad - How Outdoor Adventure Improves our Lives as We Age with Caroline Paul Mar 04, 2024

Show notes

Young people don’t have a clue about our potential as aging women and, you know what? Most aging women don’t either. We’re fed a narrative that we’re supposed to slow down as we age, become less adventurous, and settle into a more “stable” cautious life.

A pervasive myth, even, is that women no longer want these aspects of fun, recklessness and exhilaration, but is this true?

Author, Caroline Paul, explores this topic in today’s conversation with Sara Gross.

Her latest book, TOUGH BROAD, is a deeply researched exploration into the science and psychology of the outdoors and our place in it as we age. Caroline spoke with adventurous women around the country about their aging journeys and the activities that have changed their lives – including BASE jumping, wing-walking, flying, swimming, orienteering, walking, scuba diving, boogie boarding and BMX riding – and examines the different ways that activity and the outdoors can help us age better, become happier, and improve our spirit, mind, body, and heart.

As you’ll hear, it’s never too late to learn and explore something new, even if it is just a simple walk outdoors. Our brain is constantly rewiring and can become even more innovative and creative with our pursuits as we age.

So whether it’s bird watching, mountain biking, or (yes) even wing walking, know that adventure awaits, regardless of your age.

Order TOUGH BROAD

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Sign up to Receive The Feisty Women's Performance Newsletter:

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Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Soaring in Sport and Business with Arielle Knutson Feb 26, 2024

Show notes

Sara welcomes Arielle Knutson, the new CEO of Oiselle, a women's running apparel brand focused on empowering women and building a supportive community.

Arielle shares her journey from marketing at Nuun Hydration to leading Oiselle, emphasizing the value of marketing to women in sports to build confidence and experience the transformative power of sports and community.

Knutson, a lifelong athlete, reflects on her background in gymnastics, and her transition to running and IRONMAN triathlon, highlighting the impact sports have played on her own self-discovery, goal-setting skills, and discipline.

Sports, of course, also translate into her leadership style, where she emphasizes transparency, personal connection, and predictability as key elements in her effective team leadership.

Arielle and Sara also share advice for women aspiring to senior leadership roles, including:

Overcoming imposter syndrome,
The role of mentors in personal and professional growth
The importance of asking questions and continuous learning
Embracing challenges with confidence and openness

Since her time at Nuun, Arielle has been pioneering growth in sports and business for women. Now, at the helm of Oiselle, she’s ready to soar.

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Courses and Coaching: https://livefeisty.com/courses/

Sign up to Receive The Feisty Women's Performance Newsletter:

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Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Holley Samuel, RD, LD, CPT - Finding Value in Your Food (REPLAY) Feb 19, 2024

Show notes

Holley Samuel, from holleyfuelednutrition.com discusses fueling for peak performance. Holley is a registered dietician, certified personal trainer, and takes an extremely holistic approach to wellness. She delves into her path to female entrepreneurship, and also - why you want to eat and drink water within an hour of waking each day.

Sara and Holley talk about their personal journeys with disordered eating, and what diet culture made them believe about themselves. She shares how to create positive attachments to food and how to see the individual value in all kinds of food - not just the “healthy” ones. As she says, we need to put ALL food on a level playing field.

Follow Holley's new account on Instagram @holleyfuelednutrition

And visit her website at https://holleyfuelednutrition.com/

https://livefeisty.com/training/

Courses and Coaching: https://livefeisty.com/courses/

Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Underfueling, Fertility, Contraceptives and Long Term Health with Traci Carson, PhD Feb 12, 2024

Show notes

How do we address the public health issue of disordered eating and underfueling in an impactful and meaningful way, especially with younger female athletes?

That’s what Sara discusses today with Traci Carson PhD, an epidemiologist with expertise in women's health and performance. Traci shares her personal journey with amenorrhea and the lack of information she received, which is what has ultimately influenced her field of work.

They touch on the complex challenges of addressing disordered eating in sport environments and the importance of prevention and treatment, plus different contraceptive methods and their effects on hormones and one’s ability to ovulate and, ultimately, conceive.

Topics include:

The impact of culture and media on athlete bodies
Addressing the psychological component of eating disorders
Understanding and responding to hunger cues
The significance of fueling the body after exercise for daily activities and function
The longterm implications of underfueling on bone health and reproductive systems

Ultimately, along with continued education, it is crucial to have more women modeling healthy behaviors and showcasing body size diversity in order to change perceptions and help young women understand the potential long term impact of short term decisions.

https://livefeisty.com/training/

Courses and Coaching: https://livefeisty.com/courses/

Sign up to Receive The Feisty Women's Performance Newsletter:

Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/

Follow us on Instagram:

@feisty_womens_performance

Support our Partners:

Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order

Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR

Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/

Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo