Feisty Women's Performance

Latest Episodes:

Brain Power: The Real Impact of Stress on Your Brain and Body Apr 14, 2025

Show notes

We spend so much time focusing on nutrition, strength training, and bone health as we age—but what about our brain? How can we build mental resilience and protect our brain health starting now?

In this new Feisty series, co-hosted by Sara Gross and Dr. Erin Ayala, we’re diving into the intersection of brain health, stress, and performance. In this first episode, Dr. Erin Ayala, a Licensed Psychologist and Certified Mental Performance Consultant, sits down with Jill Colangelo, a researcher at the University of Bern specializing in Sports Psychiatry. Jill works with athletes and teams on critical topics like endocrine health, hypothalamic amenorrhea, stress, overtraining syndrome, and athletic identity.

Together, Erin and Jill explore the real impact of stress—both short-term and long-term—on the brain and body. While stress itself isn’t the enemy, chronic stress without proper recovery can lead to brain fog, fatigue, hormonal imbalances, and metabolic issues.

In this episode, they break down:

Common stressors for women, including underfueling, toxic productivity, and the relentless push to do more
Practical strategies for managing stress and setting boundaries for mental and physical well-being
Why recovery should be a non-negotiable part of your training routine
The truth about cortisol—friend or foe?
Which recovery trends (cold plunges, sauna, acupuncture) actually work

As active women, we often use movement as a way to relieve stress—but when does “more” become too much?

This conversation is a call to action to reassess your relationship with stress, challenge the culture of overtraining, and develop a mindset that values mental resilience as much as physical strength.

To learn more about the Brain Power Course click here!

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

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More Than a Moment: How Women’s Sports Are Changing the Industry Mar 31, 2025

Show notes

Recorded live at South by Southwest in Austin, Texas, this special episode of The Think Tank from Essentially Esports dives into the booming growth of women’s sports.

The Think Tank show is where industry leaders—CMOs, brand strategists, team executives, elite athletes, and coaches—break down the forces shaping the sports world.

In this exclusive episode, Host Trey Holder teams up with co-host Angella Goran, a former Canadian National Team cyclist and entrepreneur, alongside Feisty Media CEO and two-time Ironman champion Sara Gross and Naomi Clarkson, Senior VP of Marketing at Momentous. Together, they explore how strategic marketing and media initiatives are not just increasing visibility but also driving real investment and long-term growth in women’s athletics.

The panel dives into key factors fueling the rise, including:

The power of authentic storytelling to elevate both athletes and brands
Strategic partnerships that create meaningful industry impact
Smart resource allocation, backed by data proving the success of women’s sports initiatives
Community-driven events like The Power Hour, designed to promote physical and mental wellness
Continued media coverage with new product launches, podcasts, and educational resources

More than just a conversation, this episode is a call to action, highlighting the need for collaboration, ongoing support, and a shared responsibility to champion inclusivity and equality in sports.

Links to Brands:

Brand Innovators Sports and Entertainment

Think Tank from Essentially Sports

Essentially Sports on YouTube

TAPanGO Technologies

Feisty Media

Momentous

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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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

How to Coach Young Athletes: Busting Myths - Fueling, Recovery, and Building Self Trust Mar 03, 2025

Show notes

In the final episode of our series on coaching young athletes, Sara Gross and co-host Jill Colangelo are joined by MD student, scientist, coach, and pro-runner Keely Henninger (@runwidkeel) to debunk myths about body weight, nutrition, and the often-overlooked role of mental health in sports—especially during the late-teen and early collegiate years.

Through a true-or-false format, Jill and Keely tackle key questions:

Does a lighter body weight lead to better performance?
Is it okay to skip breakfast before a tough training session?
Do I really need rest days?
Is missing a period a badge of honor?

Sara, Jill, and Keely also share personal experiences with underfueling, overtraining, and moments when they ignored their intuition—decisions they now look back on with regret.

This conversation encourages young athletes to recognize warning signs, make informed choices, and build a healthy relationship with their sport—one that supports both performance and long-term well-being.

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

How to Coach Young Athletes: What Coaches Should Know About Body Image, Fueling, and Periods Feb 24, 2025

Show notes

In the second episode of our three-part series on coaching young athletes, Sara Gross and guest co-host Jill Colangelo turn the spotlight to the coaches who work with young female athletes through topics like body image, menstruation, and proper fueling. As awareness grows about the impact of body image on performance, coaches—both male and female coaches—must learn to navigate these conversations effectively.

Guest Jason Russo, a veteran high school cross-country coach, shares his experience in fostering open communication, involving parents and experts to create a supportive and non-judgmental environment.

Sara and Jill also share their own personal experiences and anecdotes surrounding the female aesthetic myth, particularly the harmful notion that being “skinny” equates to being a better athlete.

This episode calls on coaches, parents, and athletes to prioritize health, well-being, and open dialogue as key pillars of athletic development.

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

How to Coach Young Athletes: What Parents Need to Know About Eating Disorders Feb 17, 2025

Show notes

Frequent mirror checks, comments from teammates and parents, and feeling the need to “earn” food—these are common red flags of disordered eating in youth sports.

In the first of a three-part series, Sara Gross and guest co-host Jill Colangelo explore eating disorders among young female athletes, a growing concern for parents and coaches.

Colangelo, a researcher in Forensic and Sports Psychiatry, speaks with Sarah Naticchia, a Harvard-trained athlete who shares her struggles with disordered eating in high school and college.

Also joining the conversation is Stephanie Roth-Goldberg, LCSW, CEDS-C, a psychotherapist specializing in eating disorders and athletes.

Together, they discuss the pressures young athletes face, the need for a cultural shift toward health over aesthetics, and how parents can support their children by focusing on well-being and performance rather than appearance.

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

Your Diet Sucks #3: Orthorexia and Clean Eating Jan 20, 2025

Show notes

As more people seek to "clean up" their diets, we’re seeing how rigid rules and an obsession with food purity can disrupt lives.

In this episode, Kylee and Zoë dive into the evolving conversation around Orthorexia—a term for the unhealthy obsession with healthy eating. We explore the impact of societal norms, social media, and misinformation on people's relationship with food, particularly athletes. And they unpack how Orthorexia isn't officially recognized in the DSM but still significantly impacts mental and physical health, drawing from professional insights and research.

They also talk through how athletes and active folks can work towards a more balanced healthy approach to nutrition, and avoid the pitfalls of over-restriction.

It’s that time of year when the world is drowning in bad diet advice and unsustainable fitness trends. That's why we're teaming up with the Your Diet Sucks podcast to bring you a series of Your Diet Sucks episodes this January aimed at ditching diet culture and getting you ready to fuel your goals.

Hosts Kylee Van Horn, RDN, (@flynutrition3) and Zoë Rom (@carrot_flowers_z) combine years of research, professional expertise (as well as unprofessional nutrition mishaps!), and athlete experience to deliver evidence-backed explorations of nutrition—no fluff, no fads, just science.

Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.

And if you want to join the hundreds of women who have learned how to fuel their bodies with us, you can still sign up for Feisty’s Fueled course that starts at the end of the month.

Your Diet Sucks #2: Is Diet Culture a Cult? Jan 13, 2025

Show notes

So, are you in a diet cult??

In this second episode teaming up with the Your Diet Sucks podcast, Zoë and Kylee discuss the shocking parallels between diet fads and cult dynamics, emphasizing how these trends often create a false sense of community and manipulate individuals into restrictive eating patterns.

How do you know if your diet is just a little bit cult-y? There are plenty of red flags, including:

extreme language in the messaging (clean eating, detox, this is the best and healthiest diet)
social isolation from other groups or ways of eating
manipulation of your personal identity
the allure of belonging and identity (especially on social media)

Instead of blindly following your favorite “influencer,” this episode encourages you to think critically about your choices and the motivations behind them. Recognize those cult-like patterns and consider healthier, more balanced approaches to nutrition and community.

Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.

And if you want to join the hundreds of women who have learned how to fuel their bodies with us, Feisty’s Fueled course goes on sale today.

Your Diet Sucks #1: The Zero Calorie Ultra Jan 06, 2025

Show notes

New year, same diet BS.

In this first episode of our Feisty Women's Performance x Your Diet Sucks collab, Zoe and Kylee discuss the history and trends around fasting, low-carb, and (can you even believe it?) NO-carb fueling for ultras. Sure, there is a rich history of fasting practices in most religions, but does that mean we need to become zealots when we’re talking about optimal performance?

In addition to diving into the historical context of fasting, Kylee and Zoe also talk about:

How social media trends influence athlete behavior (for the sake of 'likes' and 'shares')
The performance benefits and risks of fasting and low-carb, high-fat diets
The impact of extreme dietary practices on endurance athletes
Finding a shift towards more balanced fueling practices in endurance sports

Why are athletes drawn to a mentality of doing more with less fuel? Even if you could do it, does that make it the best way to train and race? Even if you think there are short-term benefits, study after study confirms the long-term costs.

So, instead of being swept up in the latest social media trend, find the fueling plan that works for both Present You and Future You.

Want more on how to "unf*ck your food"? Subscribe to the Your Diet Sucks podcast feed.

And if you want to join the hundreds of women who have learned how to fuel their bodies with us, Feisty’s Fueled course will be on sale starting in mid-January. Get yourself on the waitlist now.

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

Feisty Conversations for a Fueled Future - Let's Get Beyond Diet Culture - Feisty Triathlon Dec 27, 2024

Show notes

Here we go again with the bombardment of “New Year, New You” ads and messages to “eat this, not that,” or “do this specific workout for 30 days to get amazing abs.” You know the drill and they’re probably in your feed as we speak.

In this first-of-its kind episode, Feisty Media podcast hosts Kathryn Taylor (Girls Gone Gravel), Sara Gross (Women’s Performance Podcast), Kelly O’Mara (If We Were Riding), and Selene Yeager (Hit Play Not Pause) unite for a candid conversation about these societal pressures of New Year's resolutions and the pitfalls of Fitness Challenges within women’s fitness culture.

Building positive new habits isn’t a bad thing, but the problem is that most of the challenges, diets, and cleanses often lead to underfueling, which can sabotage your goals as an active woman.

Sharing their own personal experiences with diet culture and disordered eating, Kathryn, Sara, Selene, and Kelly advocate for more self-acceptance and celebrating what the body can achieve, emphasizing overall health over aesthetics. Quite simply - they want you to be fueled for your 2025 goals.

That’s why we’re launching the Feisty Fueled Challengein January to foster healthier food and fitness dialogues. This FREE five day challenge will help you dive deeper into some of the internalized messages that we all struggle with, and feel empowered to make smart and mindful decisions about how to fuel in 2025.

Starting January 6th, you’ll receive daily emails from leading fueling & mindset experts that will reframe your mindset around fueling and cover some practical ways to fuel your 2025 goals.

With just 10 minutes each day, you’ll be ready to be your best feisty, fueled self in 2025 and redefine health and fitness on your own terms.

To sign up for the FREE Feisty Fueled Challenge:

https://www.womensperformance.com/fueled-challenge

Brain Storm Episode 4: Concussion Prevention, Susceptibility, and What We’ve Learned Sep 23, 2024

Show notes

Obviously, the best way to deal with a concussion is to not get a concussion. But that’s not always possible, and nearly 30% of adults report having a concussion in their lifetime. In this episode we cover the basics on how to prevent concussion and what to do if you do hit your head based on what we’ve learned during this series. We also take a deeper dive into who might be more susceptible to concussion, including if females have special risk factors with special guest Dr. Julie Rios, who is leading a groundbreaking Women’s Health Concussion Study that aims to understand the broader effects of concussion on women’s health.

Julie Rios, MD, specializes in reproductive endocrinology and infertility. She practices at UPMC Center for Fertility & Reproductive Endocrinology and is affiliated with UPMC Altoona, UPMC East, and UPMC Magee-Womens Hospital. You can learn more about her and her work at Julie Rios, MD.

Rebecca Rusch is an adventure athlete, 7x World Champion, and 2x Hall of Fame inductee for mountain biking and gravel cycling. She is also a keynote speaker, the bestselling author of Rusch to Glory, and an Emmy Award winner for the documentary Blood Road about her journey to find the spot where her father, a US Air Force pilot, was shot down during the Vietnam War. She is also the founder of the Be Good™ Foundation, which is dedicated to transforming individuals and communities by using the bicycle as a catalyst for healing, empowerment, and evolution. You can learn more about her and her work at rebeccarusch.com.

Get Our Active Women’s Guide to Concussion: https://www.womensperformance.com/brain-storm-resources

Episode 4 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-4-podcast-resources

Episode 3 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-3-podcast-resources

Episode 2 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-2-podcast-resources

Episode 1 Show Notes and Resources: https://www.womensperformance.com/blog/brain-storm-episode-1-the-crash-podcast-resources

Momentous: Use code BRAINSTORM to get 20% off your first order at https://www.livemomentous.com/