Feisty Women's Performance

Latest Episodes:

REPLAY: The Future of Female Performance is FASTR with Dr. Emily Kraus and Dr. Megan Roche Apr 24, 2023

Show notes

This episode first aired on the Women's Performance Podcast on April 4, 2022.

Sara talks to Emily Kraus and Megan Roche. Emily is the FASTR program coordinator, MD, a clinical assistant professor at Stanford children's orthopedic and sports medicine center, a seven-time marathoner, and a two-time Boston finisher.

Megan is the FASTR lead researcher, an MD, a Ph.D. candidate in epidemiology, AND a five-time national trail running champion.

So what is FASTR? It is a program designed to conduct research and provide information for female athletes. Sara talks to Emily and Megan about the moments they first realized there was a gender gap in sports science research, and how they are working to close that gap. Further, they discuss how women have certain advantages built into their physiology to help them perform, and what Emily and Megan would do if they could conduct ANY research on female performance broadly.

Follow the FASTR program on Instagram @stanfordfastr

FASTR Website

Follow Emily @emilykrausmd_sportscience

Follow Megan @meg_runs_happy

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Elizabeth Inpyn - Unpacking The Fears and Phobias around Food Apr 17, 2023

Show notes

No doubt, there is an emotional aspect to fueling and eating.

Each of us comes strapped with experiences from our past, cultural and religious expectations, and emotional biases that may affect our relationship with food.

As athletes, we also inherently understand that fueling and nutrition are vital to our success. Eating for the demands of our training can, in a word, be scary.

Enter Elizabeth Inpyn.

Coach Elizabeth has an undergraduate degree in Biochemistry from UCSB, an MS in Applied Exercise Science, and an MA in Education in Health Sciences, as well as a Masters in multicultural education and curriculum development. She is a certified sports nutritionist from the ISSN (International Society of Sports Nutrition) and holds a plant-based nutrition certification from the T Collin Campbell Institute.

In addition to her academic accolades, Elizabeth is also an accomplished athlete - an NCAA Division 1 distance swimmer and water polo player. After college, she transitioned to triathlon where she sat atop many a podium in the Olympic and 70.3 distances.

As a nutritionist, Elizabeth has worked with all types of athletes in multiple sports, ages, genders, and backgrounds. She knows intimately the delicate balance of working with people on improving their relationship with food.

Today, she and Sara unpack:

The surprising (and not surprising) reasons people seek out a nutritionist
The changes people want to make in their diet - and it’s not always about weight loss
How she provides emotional support to athletes
Their own biases about food and different cultures
Their personal stories and complicated relationships with food as high-level athletes
Recommended supplements for active, performance-minded women

Athletes are often overburdened and overwhelmed with the amount of conflicting information and may need someone to help sift through the noise.

This is where Feisty Media, Elizabeth Inpyn, and the Fueled course meet.

Elizabeth provided much of the content on the nutrition modules and you can learn more at fueledcourse.com to empower yourself and help create a proper nutrition plan that meets the demands of your training.

You can also reach out to Elizabeth at FuelIn.com or @inpyn

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/

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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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Alex Coates, PhD - RED-S, LEA, and Overtraining Syndrome - Are You At Risk? Apr 10, 2023

Show notes

RED-S, LEA, The Female Athlete Triad, Overtraining, Overreaching, Underfueling…These words and acronyms are pervasive in endurance sports circles but, quite frankly, still cause much confusion and debate. Often, they are mistakenly used interchangeably when the definitions and symptoms do differ significantly.

Today’s guest, Dr. Alex Coates, demystifies each of these concepts and explains them in a way that all active people can understand in order to remain healthy and active throughout their lives.

Dr. Coates is a postdoctoral fellow at McMaster University where she studies systems-level integrative exercise physiology. As a former elite triathlete at the national level, Alex trained and raced on multiple world championship teams and saw first-hand the repercussions of what would eventually become her areas of primary focus - overtraining, underfueling, and insufficient recovery from training.

In fact, she and her sister, Kyla, actually were one of the first to document the existence and definition of RED-S, or Relative Energy Deficiency Syndrome, which presents in both men and women.

In this episode, she and Sara discuss:

The differences in the terms Female Athlete Triad, RED-S, and Low Energy Availability
Why the Female Athlete Triad needed an update to include RED-S
The multiple hormonal symptoms of RED-S and the personal impact it had on Alex’s sister, Kyla
The nuances of LEA and RED-S
The differences between overtraining and overreaching and the ability to recover (or not)
The impact of underfueling on recovery on all types of performance
An outline of The FUELED course modules, including the body’s various energy systems
Female Athlete Development from Puberty to Adulthood

Dr. Coate’s work hopefully connects the dots for any athlete suffering from extreme fatigue, thermal regulation issues, performance plateaus, and other hormonal imbalances that may be brought on by extreme training.

Alex is also the lead Exercise Physiologist on the Feisty FUELED course that is launching in April. To learn more visit fueledcourse.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/

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

Gina Lucrezi, Founder of Trail Sisters - No Trail Sister Left Behind Apr 03, 2023

Show notes

When social media posts, conversations, and even shouting from the podiums about inequality in the outdoor industry is no longer an option, you take action and develop the change that you want to see.

That is how Gina Lucrezi started Trail Sisters, an online community for female-identifying trail runners and hikers, that she started in 2016.

As a professional runner who also worked in the outdoor industry, Lucrezi saw firsthand the lack of representation and resources for women on the trails. As she writes, “The path to expanding women’s representation and opportunity in the outdoors is not only accomplished by participation on the trails, but also by women speaking up for what they want and deserve.”

Enter Trail Sisters.

What started as an online journal has turned into a multi-faceted business complete with education resources, articles, gear reviews, merchandise, retreats, local trail sisters groups, races, and even an official “Trail-Sisters Approved” designation for races.

Today, you'll hear:

The birth of Trail Sisters as an online journal
How it went from side hustle to full-time jobs for her and her husband
Why building and engaging a community is good for business
Details on the many initiatives of Trail Sisters and the various ways they make money
What it means to be a Trail Sisters certified event
Advice for passion-driven entrepreneurs

“If you want to make an impact,” she says, “you’ve got to serve a purpose that’s larger than the financial aspect. Create things that help the community.” That community will support you.And, that’s what being a trail sister is all about.

Trail Sisters Website: https://trailsisters.net

Trail Sisters Instagram: https://www.instagram.com/trail_sisters/

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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/

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

Trying to Make History Repeat Itself - Diane Maiese Creates a Springboard for Divers of Color Mar 27, 2023

Show notes

Being the first to accomplish a historical feat usually comes with fanfare and recognition. Not so for today’s guest, Diane Maiese. Almost 25 years after the fact, Diane learned that she was the first, and as of yet, the only black female to win an NCAA National Championship in Diving and be named four-time All-American. She is also the first black female to coach diving at the division one level and the first to become a FINA-certified judge from the USA. Today, she and Sara discuss:

Her unique upbringing as a person of color, adopted into an Italian-Catholic family living in a Jewish neighborhood
Her unconventional discovery and recruitment into the sport of diving
The moment she was told she wouldn’t go anywhere in the sport
Body image, eating disorders, and the challenging stigma of “being on display” as a diver
Her Diving Into Diversity initiatives throughout the US

While it’s an honor to be acknowledged for her accomplishments, Diane admits it isn’t necessarily a celebration. What it has done is fuel her desire to change the landscape of the sport she loves and provide accessibility to diving for everyone so that she is no longer the “first” and “only.”

Diverva.org

Compete Sports Diversity

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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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Lauren Fleshman Talks Coaching, Eating Disorders, Parenthood, Competing, and Being Good for a Girl Mar 20, 2023

Show notes

Lauren Fleshman has many titles - from being one of the most decorated American distance runners ever, to recently releasing her book, Good for a Girl - a New York Times best-seller. But all of this accomplishment doesn't come without difficulty. This week, Lauren gets real with us and shares her experience of disordered eating, motherhood, and mental health.

Discussing the stereotypes placed upon female athletes, Lauren explains why an "ideal race weight" doesn't exist. Further, her and Sara share their experiences of depression, and what it means to find yourself again through movement. Finally, Lauren highlights the importance of confidence for performance and how she’s helping the next generation of women and girls excel.

Follow Lauren on Instagram @fleshmanflyer

Purchase her book at https://www.laurenfleshman.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

Dr. Erin Ayala - Actions, Thoughts, and Feelings that Athletes Need in Order to Maximize Their Performance and Mental Health Mar 13, 2023

Show notes

When you imagine a high-performance athlete, what qualities do they possess? Determination perhaps? Grit? Tenacity? According to today's guest, self-compassion is actually the key to success.

This week Sara chats with Sports Psychologist Dr. Erin Ayala. Beginning as a professor of Sports Psychology, Erin now takes on clients in all realms of sport - from triathletes to golfers, to rock climbers.

Erin shares some key takeaways from the athletes she's worked with, highlighting the importance of self-compassion and a growth mindset.

Erin and Sara discuss how levels of arousal can alter our ability to perform as we move from rational to emotional thinking and even gives some insight into Feisty Media's latest project!

Follow Erin on Instagram @erineayala

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

Why Equal Opportunity is No Longer Enough - An International Women's Day Discussion Mar 08, 2023

Show notes

What does equity mean in sport? Yes, it's women being included, but it's also resources for racing moms, supporting the inclusion of Black folks in historically white sports, having size-inclusive athletic gear, and SO much more. Feisty Media welcomes a panel of women with intersectional identities to celebrate International Women's Day and discuss why equal opportunity is no longer enough. Hosted by Selene Yeager and Sara Gross, guests Khadijah Diggs, Marley Blonsky, and Alison Tetrick share the inequity they've faced in their athletic spaces, and what equity would truly look like for them individually.

Follow Marley on Instagram @marleyblonsky

Follow Khadijah on Instagram @khadijahtriathlete

Follow Ali on Instagram @amtetrick

Alison Mariella Désir - Movement, Mental Health, and Making Space for All Mar 06, 2023

Show notes

Alison Mariella Désir is an activist, runner, organizer, and author of the new book, Running While Black. After hearing her speak at the Feisty Women’s Performance Summit in 2022 (before the book was published) we wanted to catch up with Alison, hear how her book has been received, and learn more about her many cultural insights and observations about the Black experience in the running space.

Alison shares how the past year has gone, post book launch, and the specific parts of the book that received pushback and critique. Further, she shares the ways the white culture influences how she presents herself in the world - and how she has worked to heal this. Finally, Alison gets honest about her postpartum depression - as well as the new program she’s designed to combine therapy and movement.

@alisonmdesir

https://alisonmdesir.com/

Founder of @HarlemRun, @Run4AllWomen, Running Industry Diversity Coalition

Author of Running While Black, purchase here

Nutritionist mentioned: @black.nutritionist

Join us on March 7th at 4pm PST for our International Women's Day Panel Discussion

www.womensperformance.com/iwd

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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/

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

Maurya Couvares- Taking the Fear out of Training During Pregnancy Feb 27, 2023

Show notes

Finding trustworthy and accurate information as a pregnant athlete can be extremely challenging. How much can you train? Will it hurt the baby? How high can I get my heart rate? This is the exact problem Maurya ran into when she first found out she was pregnant. Now 34 weeks, we welcome Maurya onto the podcast to share her pregnancy experience as an All-American triathlete.

Maurya tells us some of the major roadblocks she encountered regarding finding accurate information. The duo discusses the specific training programs they followed during their pregnancies, and how pregnancy changed their performance ability. They tackle the widespread misinformation about active soon-to-be moms, and highlight the importance of staying active while pregnant.

Links mentioned:

Exercise and Sporting Based Activity through Pregnancy: Evidenced Based Guidelines

Exercising Through Your Pregnancy

Caring for the Pregnant Athlete - British Journal of Sport Management

Join us to kick off International Women's Day! https://www.womensperformance.com/iwd

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

https://livefeisty.com/training/