Feisty Women's Performance

Latest Episodes:

Surprising Truths That Every Woman Should Know About Her Body with Dr. Kate Clancy Nov 27, 2023

Show notes

Most of us have inhabited our bodies for several decades, so why do we know so little about it? Why aren’t we versed in the history of menstruation and the uterus? Why are the female body and menstruation still often cloaked in mystery and shame?

Quite simply, it’s because of the massive gender gap in science and research that we’ve often been left guessing about the “whys” and “hows” of being in a female body. Society and cultural norms have also told us to “keep quiet” about our periods and reproductive system and, sadly, many women our age were told to do just that.

Dr. Kate Clancy and her book Period: The Real Story of Menstruation, answer and uncover the many mysteries of the female body. She blends history, personal experience, and science to challenge many of the myths and false assumptions that have defined the study of the uterus.

Clancy is an American biological anthropologist who specializes in reproductive health. She has a BA cum laude from Harvard University in Biological Anthropology and Women's Studies. She also has a PhD in Anthropology from Yale. Currently, she is an Associate Professor at the University of Illinois, in the Department of Anthropology. Her additional research and policy advocacy work focuses on sexual harassment in science and academia.

Today, she and Sara discuss her book and a wide range of topics including:

The ongoing gender gap in research and science
Challenging the assumption that menstruation causes iron deficiency
The uterus’ adaptive role in pregnancy as an active participant in the process
Follicular waves and their role in ovulation
Women have a sperm crypt?!
Environmental stressors that can affect menstruation and the endocrine system
How weight and beauty standards are culturally constructed and can be harmful to all bodies
The complex truths of evaluating the COVID vaccine’s impact on women’s reproductive system

"Human biology or any biology," says Dr. Clancy, " is just wild and wonderful." After this conversation, we know you'll agree.

Accelerate Your Entrepreneurial Journey Online and In Real Life - with Sara Gross and Molly Hurford Nov 20, 2023

Show notes

“Entrepreneurship,” says Feisty Media CEO Sara Gross, “is like a bike race. Some days you’re just grinding it out and sitting in the pack, but you’re also waiting for those moments when you need to gear up and just go for it. Recognizing those moments,” she says, “can be the difference between winning and losing.”

In a crossover with Feisty Media’s Business of Fitness podcast, Sara Gross shares her entrepreneurship insights on how to evolve as a leader in a growing media company and continue to make compelling content that both inspires and pays the bills.

Molly Hurford is a writer and podcaster obsessed with getting more women into endurance sports and has launched several initiatives to support girls and women in athletics, including her most recent endeavor, Strong Girl Publishing.

They discuss how Sara and Feisty Media balance multiple online and in-person projects, how they make viral content, plus how and when to take the leap into new initiatives.

They also talk highlights from the upcoming Feisty Business Accelerator, taking place January 4th and 5th in conjunction with USAT’s Endurance Exchange conference, and why continuing education is vital - even for the most seasoned entrepreneur.

In particular, they discuss:

What Sara and Feisty Media have learned from developing and selling online courses
How to foster a successful and engaged community
The value of being in person at flagship events like the IRONMAN World Championship
How to make content that people actually want to consume - and steps to making that content go viral
How continuing education as a CEO helped Sara feel more confident in her role
How Sara learned to hone in on her leadership instincts
Networking the right way and what you’ll learn by attending the upcoming Feisty Business Accelerator in January

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Silvia Blemker, PhD - Using AI To Propel Women's Performance Nov 13, 2023

Show notes

Imagine a world where we leverage AI to solve problems in human health, propel human performance, and close the gender gap in research. Thanks to Dr. Silvia Blemker, a professor of biomedical engineering at the University of Virginia, and her team at Springbok Analytics, that is happening at a rapid pace. Dr. Blemker and her team are changing our understanding of muscle repair and how to stop muscle degeneration - something we all need as we age.

As a founder of Springbok Analytics, Silvia uses AI-powered technology to deliver detailed insights for muscle health, performance, and longevity across both males and females, advancing medicine for all and finally closing the gender gap that is prevalent in scientific research.

Today, Silvia discusses her current research projects, how sex differences affect every part of our body, how AI is creating rapid change for women’s health and sports performance, and most importantly, why women have better calves (you can’t argue with science!)

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Dealing with the Post-Race Let-Down - Presented by Feisty Media and the Vinfast IRONMAN World Championship Nov 06, 2023

Show notes

Are you feeling some post-race or post-season blues? Perhaps you've come off of a big event or a long season and you feel...well...sad, a little lost, rutterless.

Feisty Media has teamed up with the Vinfast IRONMAN for this education session on how to handle the post-race blues, a normal occurrence among endurance athletes.

Host Sara Gross welcomes an expert panel to discuss:

Signs of the post-race blues
Why this happens after a major event
Suggestions on how to honor your body and mind in this transition period
How to discern if you need outside help
Activities to consider during the off-season
Going into the new year with a fresh batch of Mojo!

Experts include:

Dr. Erin Ayala - @erineayala and @skadisportpsychology

Marilyn Chychota - @marilyn_chychota or https://www.marilynchychotacoaching.com/

Jennifer Vollmann - @jennifervollmann or https://www.findingendurance.com/

Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances.

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

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

Ali Brauer and Caroline Shannon - Healing From a Toxic Training Environment Oct 30, 2023

Show notes

Caroline Shannon and Ali Brauer were experiencing national success in triathlon and were on a rapid upward trajectory in the pro ranks. They sought out an elite-level coaching program to foster their athletic growth. This new program included a full-time training environment (or DTE) where athletes live and train together on a daily basis. It sounds exhilarating, doesn’t it? Eat, sleep, and train under the guidance of an expert coach and supportive squad?

But what was at first exhilarating, quickly became poisonous.

Today, Ali and Caroline share their story of what can only be described as living and training in a toxic and abusive training environment.

Both recount experiences of extreme gaslighting, food restriction, verbal abuse, manipulation, and egregious abuse of authority.

They discuss what that looked like for them, how they handled it, and the physiological and emotional repercussions they have suffered. They both also share why they stayed at the time and how the healing process has continued since they left. Most importantly, they talk about signs and red flags of an abusive coaching relationship and empower listeners to trust their instincts. If it doesn’t feel right, it simply isn’t.

Knowing this and taking action to leave the relationship may just save your life and your career. As Caroline and Ali can attest, you can emerge and start to heal.

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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/

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Harnessing Your Female Physiology for Performance - Live from the Vinfast IRONMAN World Championship Oct 23, 2023

Show notes

Can you believe it? We discussed tampons and periods LIVE from the Main Stage at the Vinfast IRONMAN World Championships!!

Yes, that's right. In conjunction with the historic all-womens IRONMAN World Championship race in Kona, Feisty Media hosted three different panels relating to female athletic performance.

In this session, Feisty Media host, Selene Yeager, welcomed a panel of experts on harnessing your female physiology, both physical and psychological.

In addition to understanding your body and seeking professionals who understand female athletes, the panel also discussed the mental aspects of racing as a woman - from battling imposter syndrome to developing a mental race strategy for the best performance on race day.

The expert panel included:

Erin Carson:

Erin is a Health and Human Performance Specialist and Owner of ECFIT Performance Strength, NSCA - Certified Strength and Conditioning Specialist. Erin has also been awarded USA Triathlon Strength Coach of the Year.

Erin has been a strength coach for many well-known stars of endurance sports, including Miranda Carfrae, Kara Goucher, Abby Stevens, Flora Duffy, and 4 out of the top 5 women at IRONMAN 70.3 World Championships in Finland were ECFIT Athletes!

Lynda Rowan:

Lynda started as an Event Director for triathlons and, inspired by the finish line excitement, she decided to try the sport herself and ended up with a podium finish in one of her early attempts. The rest is history as the story goes! As a dual citizen Australian and American, Lynda has competed in all distances: Sprint, Olympic, 70.3, and Ironman. She represented USA and Australia at ITU World Age Group Championships and has been a coach for 30 years.

Megan Tobin:

Megan is a multiple IRONMAN 140.6 and 70.3 finisher, 70.3 World Championship qualifier, and marathon swimmer. Megan coaches for TMT Coaching and the non-profit One with the Ocean. She also coaches for both Golden Gate Triathlon Club and the SF Triathlon Club. She is a certified short-course and long-course triathlon specialist and lives in Boulder, Colorado where she is also a women’s specific training program specialist.

Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances.

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

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

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

Mental Strategies for Race Day - Live from the Vinfast IRONMAN World Championship Oct 16, 2023

Show notes

This week, during a special educational session at the Vinfast IRONMAN World Championship, Feisty Media hosted a panel discussion on the main expo stage on Mental Strategies for Race Day.

The panelists did reference the World Championship; however, these mental strategies are applicable to any major race or endeavor.

How to handle race day nerves
How to stop "self-sabotaging"
What to do when things go awry
Tips for staying "in the moment" on such a long day
Turning weaknesses into superpowers

The expert panel was led by Feisty CEO, Sara Gross and featured:

Craig Alexander, 5x World Triathlon World Champion, founder Sansego Coaching
Lauren Vallee - Clinical Counselor and USAT L2 Coach, Valiant Endurance
Michelle Simmons - Head Coach, Team BSC Triathlon
Anne Robie, Executive Coach, Darshan Leadership Consulting

Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances.

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

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

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

Marilyn Chychota - Combining Strength Training with Endurance Training for Optimal Athletic Performance Oct 09, 2023

Show notes

Athletes understand they need to incorporate strength training into their endurance programs, but are often at an impasse on how to execute.

Is sport-specific strength like swimming with paddles, and doing big gear work and hill repeats enough to “check the box”? Or, should an athlete carve out time for gym-specific work like deadlifts and squats? If so, when and how much?

To piece together the puzzle of combining strength training with endurance training, Sara Gross welcomes performance coach, Marilyn Chychota, to the Women’s Performance Podcast.

Marilyn has an exemplary career as both a professional athlete and coach. She's an Ironman winner, state champion in cycling and powerlifting, and also a competitive crossfitter. She develops personalized coaching and training plans for athletes through her business, Marilyn Chychota Coaching, and was instrumental in helping Sara Gross win two Ironmans.

Today, Sara and Marilyn unpack the mixed messages that are prevalent when it comes to combining strength training and endurance training.

They discuss:

Knowing the strength needs for different sports and matching those to the goals of the athlete
Some of the outdated myths of strength training - it will make you slower, bigger, etc.
Different categories of strength training and knowing which moves and styles are best for personal goals
How every plan should be athlete-specific; there is no “one size fits all” when it comes to strength training
Accounting for overall Training Stress (TSS) when it comes to developing a strength training routine so that it enhances performance, and doesn’t inhibit progression
Importance of strength training as we age
How natural strength, body type, and past training experience affect a strength program
The differences between open-chain and closed-chain exercises and how they relate to an athlete’s goals.
Understanding the impact of strength training on endurance athletes' nervous system and hormones, impacting recovery
Putting it all together on the schedule — how and when to schedule strength around a busy endurance training schedule.

A well-planned and well-executed strength plan will optimize an athlete’s performance in their sport, but it needs to be comprehensive and highly individualized based on the athlete’s goals, recovery, and balance between other sports.

Michèle Letendre - The Woman Who Coaches some of the Fittest People on Earth Oct 02, 2023

Show notes

“Learning new things is probably the most important thing anyone with confidence issues should do.”

This is a quote from today’s guest, Michèle Letendre, six-time CrossFit games athlete and coach of some of the fittest people on earth.

Michele owns Deka Comp where she coaches amateur and elite athletes alike, including Patrick Vellner, who was recently crowned the 2nd "Fittest Man on Earth" at the 2023 CrossFit games.

As Michele discusses, the concept of the “fittest on earth” is rooted in the CrossFit methodology, which emphasizes performing well across various tests, rather than specializing in one specific area.

Today, she and Sara discuss:

Michele’s personal transition from water polo player to competitive CrossFit athlete
Types of negative experiences or pushback she has received as a woman in coaching
Qualities she sees in performance-minded athletes
The Importance of intrinsic motivation in the pursuit of excellence
Qualities of good and bad coaches
How she learns from her athlete's feedback
The massive progression and growth of women in CrossFit
Building confidence through weightlifting and learning new skills

Strength training can boost confidence by making you feel good about yourself and giving you a sense of accomplishment.

Needless to say, coaching in this arena requires competence, confidence, and creativity and Michele Letendre thrives on all three.

Learn more at: https://www.dekacomp.com/

Follow Michele on Instagram: @dekacomp

Jill Colangelo - Is Endurance Training Ruining Your Mental Health? Sep 25, 2023

Show notes

We’ve been told for years that 120-150 minutes a week of moderate exercise is not only good for our physical health, but also our mental health.

So, more exercise must provide more mental health benefits, yes?

No, says the research.

Here to dig into this topic is Jill Colangelo, a writer and researcher who studies the relationship between mental health and ultra endurance sport. Jill is currently a Research Affiliate in the Department of Forensic Psychiatry at the University of Bern and writing mental health-focused articles at Triathlete Magazine and across Outside Media.

Today, she and Sara discuss the delicate balance of mixing ultra-endurance training and mental health and ask, "Do the positive effects of exercise stand up through volume and intensity?"

They cover:

The type of personwho tends to get overtrained
Drawing the line between healthy and unhealthy
The concept of having an off-season and why it’s vital to health
What should your mindset be when it comes to exercise?
What do we mean by “ultra-endurance culture?”
The pitfalls of glorifying and mythologizing ultra-endurance athletes as “heroes”
Jill's work in the world of social media and mental health
What do you wish people knew about mental health?

As Sara says, “At the end of the day, people go through a lot worse than running a marathon and we have to ask who are the true heroes. Jill’s research is extremely helpful and relatable and I think we can all learn from her wisdom.”

Jill Colangelo's Website

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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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