More Female Strength

033: Our Guide to RPE May 30, 2022

You’ve heard all about it, so now here’s the More Female Strength primer on the hot topic of RPE, or Rating of Perceived Exertion. If you’ve never used this tool for self-assessment before, we’ll tell you how. If you’re an RPE expert, listen in for an in-depth discussion of what we feel is the deepest and most powerful aspect of using RPE, from a coach and a lifter perspective.

Mike Tuchscherer on RPE https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/

RPE and Autoregulation https://www.barbellmedicine.com/blog/autoregulation-and-rpe-part-i/

Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel

Instagram: @morefemalestrength

Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemann Email: cassi@cassiniemann.com

Katherine BickfordWebsite: www.baystrength.com Instagram: @kbs.eats Email: katherine.bickford@gmail.com

032: Strength Training for Climbers Apr 26, 2022

It is our thrill to present our conversation with Dr. Natasha Barnes, an accomplished lifter, climber, and rehab coach. We have been fans of Natasha’s for a long time so you can imagine our delight when we learned she is a MFS listener! Our conversation with Natasha covers everything from her professional journey from becoming a Doctor of Chiropractic to her current practice, that she describes as more of a coaching relationship. We talk about her career as a professional climber, how she added strength training to her routine and goals, promoting strength in the climbing world, #strongernotsmaller, and her perspective on “becoming an athlete first.” We’re so excited to have had this strong multi-sport role model on the podcast!

You can find Natasha at https://natashabarnesrehab.com/

Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.

Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel

Instagram

@morefemalestrength

Cassi Niemann

Website: www.cassiniemann.com

Instagram: @cassi.niemann

Email: cassi@cassiniemann.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kbs.eats

Email: katherine.bickford@gmail.com

031: That One Weird Training Hack Mar 28, 2022

Our lives are complicated! In this episode we talk about all the tricks and tips we recommend for making training easier: more fun, more incentivized, less complicated, less difficult. If you’ve ever struggled with training consistency, getting your meals in, planning ahead, or getting it done, this episode is chock full of validation, affirmation, and “that one weird trick” that may just be the thing you’ve been waiting for to help you with YOUR biggest hurdle.

Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.

Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel

Instagram

@morefemalestrength

Cassi Niemann

Website: www.cassiniemann.com

Instagram: @cassi.niemann

Email: cassi@cassiniemann.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kbs.eats

Email: katherine.bickford@gmail.com

030: More Than Body Positivity Feb 05, 2022

In a world where our culture creates strong negative biases against some kinds of bodies, how do we develop a better relationship with our own bodies and reflect that back into the world? Katherine offers us a suggested path toward a more radical mindset, tracing through popular body-positive movements and landing on some practical suggestions for listeners.

Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.

Radical Self-Love with Sonya Renee Taylor: https://thebodyisnotanapology.com/

Chrissy King on Racism in Diet Culture: https://www.shape.com/lifestyle/mind-and-body/racism-diet-culture

Chrissy King on Equality & Body Positivity Inin Fitness: https://www.issaonline.com/blog/index.cfm/2020/chrissy-king-body-positivity-and-equality-in-fitness

Required listening:

Maintenance Phase - BMI: https://podcasts.apple.com/au/podcast/the-body-mass-index/id1535408667?i=1000530850955

Maintenance Phase - Obesity Epidemic: https://podcasts.apple.com/us/podcast/the-obesity-epidemic/id1535408667?i=1000532253037

Maintenance Phase - Anti-Fat Bias: https://podcasts.apple.com/us/podcast/anti-fat-bias/id1535408667?i=1000500120510

Health At Every Size:

Association for Size Diversity in Health: https://asdah.org/health-at-every-size-haes-approach/

Health At Every Size Community: https://haescommunity.com/

Aubrey Gordon, ‘What We Don’t Talk About When We Talk About Fat’: https://www.yourfatfriend.com/book

Questions you can use to help break the cycle of negative body feelings:

Where do these ideas come from?
Do I actually believe these ideas?
Who benefits from this idea or feeling?
Who is hurt by this idea or feeling?
How can I re-contextualize this thought or feeling so I can change it, move past it, or make it more useful?

Cassi Niemann

Website: www.cassiniemann.com

Instagram: @cassi.niemann

Email: cassi@cassiniemann.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine.bickford@gmail.com

029: Change Takes Changing Jan 21, 2022

After some time off, Katherine & Cassi catch up with each other about what’s been going on and how they’ve changed in both their professional and personal lives. They take a deeper look at what they want to do, what they want to share and what’s really important in the end. “Change takes changing” comes from a beautiful piece by Brian Andreas (https://www.instagram.com/p/CY60Hy7LCUr/). “Change takes time, I said & she laughed. Time takes time, she said. Change only takes changing. But, she added, it can take time to get the hang of that.”

Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.

Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemann Email: cassi@cassiniemann.com

Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.lifts Email: katherine.bickford@gmail.com

028: Training at Home Mar 24, 2020

Pandemic Edition! COVID-19 had us all staying at home, and Cassi and Katherine are back from hiatus to talk at-home workouts. How to structure them, what equipment you need (spoiler: it could be none at all!) and how to get the support you need for training at home.

Links:

Get some gear from our Teespring Shop.

Then connect with us using the links below - reach out about online coaching, workout ideas, rowing questions, what else you want us to talk about, and anything else!

More Female Strength

Website: www.morefemalestrength.com

Instagram: @morefemalestrength

Email: info@morefemalestrength.com

Cassi Niemann

Website: www.cassiniemann.com

Instagram: @cassi.niemann

Email: cassi@morefemalestrength.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine@morefemalestrength.com

027: Gender and Fairness in Sport with Dr. Jordan Feigenbaum Sep 23, 2019

We sit down with Jordan Feigenbaum from Barbell Medicine to talk about his recent article, ‘Shades of Gray: Sex, Gender, and Fairness in Sport,” in which he busts the myth of “biological sex,” describes the relative recency of womens sports, gives a history of gender elegibility testing in sport, and points out where the current rulebooks fail. In short, this issue is full of nuance, and we get into it all!

Links:

Get some new gear from our Teespring Shop. Then connect with us using the links below!

More Female StrengthWebsite: www.morefemalestrength.com Instagram: @morefemalestrengthEmail: info@morefemalestrength.com

Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemannEmail: cassi@morefemalestrength.com

Katherine BickfordWebsite: www.baystrength.com Instagram: @kb.liftsEmail: katherine@morefemalestrength.com

026: Training Through Pregnancy with Quiana Welch Aug 26, 2019

Quiana Welch joins us for a raw, honest conversation about her training and experiences through pregnancy, birth, and beginning her postpartum journey. Quiana is a high-level multi-sport strength athlete, who holds an American record in the snatch, and has competed in Crossfit, GRID, and even womens football. We talk about expectations versus reality, training strategies, racism in healthcare, and being okay getting angry! Quiana gives us the rundown on all the resources that helped her throughout her pregnancy, so all you mamas and mamas-to-be, listen and take notes!

Links:

Instagram: Quiana Welch

Instagram: Badass Motherbirther

Instagram: Empowered Birth Project

Coaching and Programming:

Brianna Battles: Pregnancy and Postpartum Athleticism

Documentary:

The Business of Being Born

We discussed the unfortunate death of Kira Johnson during childbirth, the daughter of Judge Hatchett. This is what has grown from that situation, and we’re sorry for getting the name incorrect in the episode!

4Kira4Moms was founded with the mission to advocate for improved maternal health policies and regulations, to educate the public about the impact of maternal mortality in communities, provide peer support to the victim’s family, friends, and promote the idea that maternal mortality should be viewed,and discussed as a human rights issue. Charles Johnson, founder and 4kira4moms worked relentlessly with congress to pass the preventing maternal death act (H.R.1318). This milestone legislation is the first ever to combat the maternal death crisis in the United States. The bill was signed into law December 21, 2018 and dedicated to TGIF memory of Kira Dixon Johnson.

Get some new gear from our Teespring Shop. Then connect with us using the links below!

More Female Strength

Website: www.morefemalestrength.com

Instagram: @morefemalestrength

Email: info@morefemalestrength.com

Cassi Niemann

Website: www.cassiniemann.com

Instagram: @cassi.niemann

Email: cassi@morefemalestrength.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine@morefemalestrength.com

025: What We’ve Learned Aug 02, 2019

Cassi and Katherine are back from hiatus and take a moment to share some exciting personal updates! Then we take a look at our growth as coaches over time. We share what we used think was true, and discuss the things we do differently based on what we think is true NOW.

Get some new gear from our Teespring Shop. Then connect with us using the links below!

More Female Strength

Website: www.morefemalestrength.com

Instagram: @morefemalestrength

Email: info@morefemalestrength.com

Cassi Niemann

Website: www.cassiniemann.com

Instagram: @cassi.niemann

Email: cassi@morefemalestrength.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine@morefemalestrength.com

024: Spice It Up with GPP Mar 22, 2019

On this week’s episode, we start with a quick discussion of USAPL’s ban on trans athletes, and give you some action items to help make your voice heard. Then we get into GPP: what is it, why do we want it, how do we program for it. Everybody’s training gets into a slump now and then - adding in conditioning and bodybuilding movements is our favorite way to stay entertained and happy under the bar.

Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below!

More Female Strength

Website: www.morefemalestrength.com

Instagram: @morefemalestrength

Email: info@morefemalestrength.com

Cassi Niemann

Website: www.cassiniemann.com

Instagram: @cassi.niemann

Email: cassi@morefemalestrength.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine@morefemalestrength.com

023: Sustainable Goal Setting And the Myth of Maintenance Feb 15, 2019

Happy 2019! We managed to bypass all of New Year’s Resolution season to drop this episode on you in the doldrums of mid February. Lost some of the sparkle of the new year? No problem. We talk about realistic goal setting - how to align your goals to your real life, so that you can actually stick to them and feel good about it! We also talk about maintenance. Spoiler! It doesn’t exist. Don’t despair, though, we have you covered. Listen to this episode, then go forth and enjoy your thoughtfully planned life/training balance!

Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below!

More Female Strength

Website: www.morefemalestrength.com <---UPDATED!

Instagram: @morefemalestrength

Email: info@morefemalestrength.com

Cassi Niemann

Website: www.cassiniemann.com

Instagram: @cassi.niemann

Email: cassi@morefemalestrength.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine@morefemalestrength.com

022: 2018 Year In Review! Dec 28, 2018

On our final episode of 2018, we round out the year with some bitching, some praise, some grab bag questions, and we talk about our personal highs and lows and what we are hoping for in the coming year. Thank you for listening, see you in 2019!

Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below!

More Female Strength Website: www.morefemalestrength.com Instagram: @morefemalestrength Email: info@morefemalestrength.com

Cassi Niemann Website: www.cassiniemann.com Instagram: @cassi.niemannEmail: cassi@morefemalestrength.com

Katherine BickfordWebsite: www.baystrength.com Instagram: @kb.liftsEmail: katherine@morefemalestrength.com

021: Putting In The Reps with Gabby Brost Nov 30, 2018

Today we sit down with Richmond-based Gabby Brost to talk about her coaching business, GAB Strength, her athletic career, and her approach to life in the gym and as a coach. And of course, we talk about her consistently excellent content creation on Instagram. We also have a couple of fun announcements about upcoming projects and collaborations!!!

Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below!

More Female Strength Website: www.morefemalestrength.com Instagram: @morefemalestrength Email: info@morefemalestrength.com

Cassi Niemann Website: www.cassiniemann.com Instagram: @cassi.niemannEmail: cassi@morefemalestrength.com

Katherine BickfordWebsite: www.baystrength.com Instagram: @kb.liftsEmail: katherine@morefemalestrength.com

020: Stress Incontinence with Lifting Nov 09, 2018

Stress incontinence caused by lifting is extremely common, but not part of normal pelvic floor function. Cassi and Katherine start this conversation by discussing their different experiences with stress incontinence, including what they’ve discovered through research and physical therapy, and their strategies for managing pesky pee while under the barbell.

Get some new gear from our Teespring Shop, including the new Minotaur shirt! And then find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

019: Powerlifting, Inclusivity, and Harry Potter with Adrienne Thomas Oct 11, 2018

Adrienne Thomas, powerlifter and GWPL Ambassador, sat down with us to talk about the conversations she’s facilitating through Instagram, on how each of us can act to help increase access and inclusion in the fitness community. We also got to talk Harry Potter (#SquatsForSirius)! We’re so excited about this one, so let us know your thoughts!

Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

018: Catching Up with Emily Socolinsky Sep 13, 2018

Emily Socolinsky joins us for this lively kitchen sink conversation that includes: back pain, training senior citizens, eating disorders and body image, opening gyms, the Charm City Strongwoman Contest, and the value of strength. Plus, very special guest, Cassi’s dad Doyle Niemann!

Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

017: Up Your Inclusivity Aug 17, 2018

A core mission of this podcast is to increase the accessibility of barbells to all people, and especially those who have historically not been included in strength culture. On today’s episode, Cassi and Katherine begin their discussion about what inclusivity means when it comes to gyms, how you might approach inclusivity if you want to change your gym environment, and some ways to be an aspiring ally. We also talk about our queer-ish identities, and the September issue of Vogue Magazine.

Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

016: Pain Science, Paleo, and Picking Things Up with Sarah Al-Khayyal Jul 20, 2018

Being a strength athlete can take many forms, and Sarah Al-Khayyal knows this first hand. She joined us from Reno, where she is the General Manager for apparel powerhouse Doughnuts and Deadlifts, to talk about her journey to the barbell, her experiences managing chronic back pain, and her perspective on maintaining a relationship with strength training long-term.

Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

015: Lifter Spotlight: Vegan Lifter Dayva Sagal Jun 30, 2018

Our second Lifter Spotlight focuses on Katherine’s lifter, Dayva Sagal, who has developed successful strategies for getting enough protein on a vegan diet. Dayva offers up her own experience as a lifter and shares her favorite vegan protein sources. Also, Cassi recaps Richmond’s Pull for Pride!

Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

014: “Learning How To Eat" with Kelsea Koenreich Jun 15, 2018

In our continuing series about food and nutrition for training, we interviewed Kelsea Koenreich, owner of Team Proscience, her Life, Nutrition and Fitness Coaching business. Kelsea joins us for a chat about how she came to be a strength athlete, her approach to nutrition, and how to find balance as her family grows in size.

Find Kelsea:

Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

013: Foods Are Your Friend May 25, 2018

We finally tackle the tricky but simple subject of nutrition and food. For this first conversation about eating and training, we introduce the basic concepts of nutrition, from the most important aspects to the least. We talk about what we actually eat, and what we struggle with when planning our own meals, and our perspectives on how to stay sane and happy while eating to support our goals.

Nutrition resources (short list):

Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

012: The Equipment Episode a.k.a. Accessories! May 11, 2018

The people have spoken: we’re talking about leggings! We’ll give you an overview of the other essential equipment for lifting: what we personally use and what we recommend for our lifters. We talk a lot about shoes, plus belts, sleeves, and the the other bits and bobs you might want to pick up to support your training, and finally, a leggings review. Plus, we tell you what TV we’re obsessing over.

Links:

Decoding West World
Kameron Michaels
Muscles To The Masses
Bay Strength Shoe Guide
Best Belts
Dominion Strength Training Belts
Rehband Knee Sleeves
SBD Knee Sleeves
Rogue Straps and Wrist Wraps
IPF Approved Equipment
Cassi’s Ride or Die Legging: Lululemon Align
Katherine’s Ride or Die Legging: Old Navy High Waisted