In this live panel from FeistyFest, four leading women—Marty Munson, Alison Freeman, Lyn Benoit, and Elizabeth Allen—unpack how stress from work, life, and training converges in the body and share practical ways to reclaim balance.

Listeners will learn why training calendars only tell part of the story, how to listen to their nervous system, and simple tools to prevent burnout without sacrificing performance. Tune in for actionable strategies that empower entrepreneurs and small‑business owners to thrive both personally and professionally.

Key Takeaways

- Training stress and life stress share the same physiological pathways; recognize that your calendar is only a fragment of the whole picture.

- Listening to your body means identifying how stress manifests (fatigue, irritability, hyper‑activity) and responding with movement, stillness, or breathwork accordingly.

- Use the “sucky rotation schedule” to prioritize tasks each week—keep essential training above the line while allowing lower‑priority items to slide.

- Data can be a friend or a foe; set intentional limits on the metrics you track and let the numbers serve your goals, not dictate them.

- Simple breathwork (extended exhale, humming breath, equal‑part breathing) and grounding practices (grass walks, warm water, weighted blankets) can reset the nervous system in minutes.

- Redefine success: you don’t have to be elite at a sport to enjoy it—focus on joy, sustainability, and personal fulfillment.

Guest Introductions

- Marty Munson – Health Director at Women’s Health and Men’s Health magazines; seasoned health journalist and triathlon coach. Women’s Health Magazine: https://womenshealthmag.com/

- Alison Freeman – Triathlon coach, writer, and author of Unlocking Triathlon. @TriCoachAlison Allison’s book, Unlocking Triathlon

- Lyn Benoit – Public‑health‑trained project manager, yoga and mobility instructor, and nervous‑system‑aware wellness educator. @lyn_ben

- Elizabeth Allen – Mental‑health professional, DEI consultant, and trauma‑informed care specialist. @turtle_wandering

If you found this conversation valuable, hit subscribe so you never miss an episode, leave a review to help friends, training buddies, & colleagues discover the show, and follow us on Instagram for behind‑the‑scenes insights. Got a topic you’d love us to explore? Drop a comment or DM—we’d love to hear from you!

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Dr. Esther Walker, PhD, shares the science behind why cycling boosts brain health and mental performance. She breaks down the short‑term neurochemical spikes and the long‑term structural changes that riding can trigger, while addressing common myths about “bike as therapy.” You'll gain practical guidance on how to harness cycling for focus, mood, and overall cognitive resilience.

Key Takeaways

- A 20‑minute ride can increase pre‑frontal cortex activity, improve attention, and release dopamine and serotonin.

- Consistent, moderate cycling builds hippocampal volume and reduces dementia risk more effectively than occasional high‑intensity sessions.

- Cycling is a powerful tool, not a cure‑all; combine it with therapy, medication, or community support for best results.

- Accessibility matters: welcoming environments, skill‑building, and adaptable equipment (e‑bikes, trikes) expand participation across ages.

- Track your rides: start with 10‑20 minutes weekly and gradually add “pennies” to your mental‑health piggy bank.

Esther Walker, PhD is the Executive Director of Outride, a nonprofit advancing brain health through cycling. With a PhD in cognitive science, she bridges academic research and real‑world bike programs for youth, adults, and older populations.

Links & Resources

- Outride website: https://www.outridebike.org

- Outride Instagram: @outride

- Recent JAMA study on commuting cycling & hippocampal volume: https://outridebike.org/research-resources

If you found these insights valuable, hit subscribe so you never miss a science‑backed episode, leave a 5‑star review to help fellow entrepreneurs discover the show, and join the conversation on Instagram @outride. Let’s ride smarter together!

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In this episode, we sit down with Gabriela Hydle, a Mayan‑Guatemalan immigrant who discovered cycling at 41 and has since become a fierce advocate for equitable access to the outdoors.

Gabriela shares how language barriers, cultural expectations, and safety concerns keep many women of color from participating in outdoor sports—and what concrete steps organizers and athletes can take to change that.

You'll practical strategies to make their events more inclusive, plus inspiration to build community‑first outdoor experiences that drive real impact.

Key Takeaways

- Language matters: Provide all training materials, registration forms, and safety briefings in participants’ primary languages to lower the entry barrier.

- Create safety nets: Pair non‑native speakers with bilingual mentors and design “language‑first” safety protocols for every ride or race.

- Build cultural belonging: Incorporate music, food, and signage that reflect the community’s heritage; a simple cumbia playlist can transform a race atmosphere.

- Design inclusive logistics: Offer paper registration options, accommodate diverse gear needs (e.g., larger swim caps), and ensure venues are accessible for people with disabilities.

- Leverage community support: Encourage local mentors to lend equipment, host bike‑mechanics classes in Spanish, and celebrate successes publicly to inspire more participation.

- Sustainable advocacy: Use storytelling and social media (Instagram @gabrielahyro) to amplify under‑represented voices and attract sponsors aligned with equity goals.

Gabriela’s Instagram: @gabrielahydle

- Luna organization website (in development) – stay tuned for launch details.

- Colorado Mountain Bike Association’s Latina‑focused classes: https://cmba.org/latina-classes

- “Bikes Together” nonprofit partnership: https://bikestogether.org

If you found Gabriela’s story and these inclusion tactics valuable, hit subscribe so you never miss an episode, leave a review to help us reach more listeners, and join the conversation on Instagram using #EquitableOutdoors. Got ideas for making your own events more inclusive? Drop us a comment or email—let’s build a safer, more welcoming outdoor community together!

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Dr. Erin Ayala sits down with Dr. Tara‑Leigh McHugh, a Canada Research Chair in sport and physical activity at the University of Calgary.

They explore the hidden challenges faced by mother‑coaches in high‑performance sport, uncovering systemic barriers, the “mother penalty,” and why women’s expertise is often undervalued.

You'll hear concrete strategies for advocating for better policies and supporting women leaders in sport and business.

Key Takeaways:

- Mother‑coaches experience a “double penalty” of gender bias and motherhood expectations, leading to reduced pay, contract insecurity, and career stagnation.

- Clear, enforceable protections (e.g., parental‑leave policies, contract clauses) are essential first steps for organizations.

- Building mentorship networks and leveraging social media can help mother‑coaches combat isolation and share resources.

- Organizations benefit from inclusive policies: diverse coaching perspectives improve performance outcomes and athlete wellbeing.

- Entrepreneurs should audit their own workplaces for hidden biases and implement transparent, equity‑focused hiring and retention practices.

Dr. McHugh’s LinkedIn: https://www.linkedin.com/in/tara-leigh-mchugh-0443493a2 -

Article on women’s representation in FIFA World Cup coaching (2026 study) – https://doi.org/10.1080/14660970.2025.2603769

Enjoyed the conversation? Subscribe to the Feisty Women’s Performance Podcast on your favorite platform, leave a 5‑star review, and follow us on LinkedIn for episode updates and exclusive resources. Got thoughts on supporting mother‑coaches? Drop us a comment or email [email protected] – we’d love to hear from you!

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Erin Ayala, PhD sits down with Dr. Gabe Mauren, PhD, LP, PMH‑C, a leading psychologist in reproductive mental health, to unpack the complexities of postpartum mental health. Listeners will learn why postpartum depression isn’t simply “hormonal,” discover practical strategies for navigating intrusive thoughts and OCD, and hear actionable advice for both new parents and seasoned caregivers.

You'll learn:

- Postpartum mood disorders are driven by a mix of psychological, social, and biological factors—not just hormones.

- Intrusive thoughts are common; recognizing them as symptoms rather than personal failures reduces shame and opens the door to treatment.

- Simple “night‑shift” planning (who handles overnight feeds, how to share duties) prevents one parent from becoming chronically sleep‑deprived.

- A “version‑2” mindset—accepting that life after a baby will look different—helps parents set realistic expectations and avoid guilt.

- The “Parents” acronym (self‑care categories) and the accompanying worksheet can be used to map responsibilities and protect personal time.

- Dr. Mauren’s book Myself Again – The Parents Postpartum Survival Guide offers step‑by‑step tools for both birthing and non‑birthing parents.

If you found this episode valuable, hit Subscribe so you never miss a deep dive into mental‑health strategies for entrepreneurs and busy parents. Leave a 5‑star review on your favorite platform to help others discover this work.

Order Myself Again - https://www.mompsychdocs.com/

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In this bonus episode from Feisty's sister podcast, Another Mother Runner, hosts Sara Bowen Shea and Amanda Loudin sit down with sport psychologists Dr. Tess Kilwein and Dr. Erin Ayala to unpack why self‑sabotage is a silent performance killer for women athletes—and how self‑compassion can become a powerful antidote.

Listeners will discover

• How to spot the sabotage: Recognize common self‑sabotage cues—hedging (“I don’t want to finish last”), self‑handicapping, and perfection‑driven criticism.
• Two faces of perfectionism: One drives growth; the other fuels burnout. Learn to identify which version is steering you.
• Self‑compassion isn’t “soft”: It’s an active skill (mindfulness, common humanity, self‑kindness) that boosts resilience and performance.
• Goldfish mindset: Adopt a short‑memory approach to mistakes—acknowledge, reset, and move forward.
• Actionable mental tools: Use pre‑race routines (breathing, music, posture cues), daily habit trackers, and thought‑diffusion naming techniques to keep self‑talk constructive.
• Generational nuances: Understand how Title IX, social media, and life stage shape self‑sabotage patterns for older vs. younger women athletes.

Tess Kilwein, PhD, LP, ABPP, CMPC is a Clinical and sport psychologist, founder of Unapologetic Psychology, certified mental performance consultant, and established thought leader in the sport psychology field.

Erin Ayala, PhD, LP, CMPC is a Sport psychologist and certified mental performance consultant, founder of Skadi Sport Psychology, researcher, and endurance gremlin.

Unapologetic Psychology (Dr. Kilwein): https://www.instagram.com/unapologeticpsych/

Skadi Sport Psychology (Dr. Erin Ayala): https://www.instagram.com/skadisportpsychology/

If this conversation sparked a new insight, hit subscribe so you never miss a bonus episode, leave a review to help other women athletes find the show, and share the episode with a teammate who could benefit from breaking self‑sabotage habits.

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Host Erin Ayala sits down with writer, speaker, and educator Chrissy King to unpack “body liberation” and how racism, diet culture, and the relentless “maxing” mindset intersect.

Chrissy shares personal stories from her journey—writing The Body Liberation Project, navigating publishing, and redefining success on her own terms.

Listeners will walk away with a fresh framework for reclaiming their bodies, boosting joy, and building collective freedom in their personal and professional lives.

Key Takeaways

• Body liberation vs. body positivity: Liberation means challenging systemic racism and diet culture, not just “loving every inch.”
• Spot the “maxing” trap: Constantly optimizing (protein, fitness, productivity) drains bandwidth and hampers creativity; learn to set intentional, sustainable limits.
• Collective liberation: Use your privilege to call out fat‑phobic, racist, or exclusionary language in everyday conversations and professional settings.
• Practical habit shifts: 1. Identify one standard you’re chasing that isn’t yours and pause it this week. 2. Replace doom‑scrolling with a tactile activity (e.g., crochet, chess) to reset mental bandwidth. 3. Share resources (books, articles) that center marginalized voices instead of speaking for them.
• Publishing insights: A slower, deliberate book proposal can yield a far better deal than an immediate offer.

Chrissy’s Substack, The Liberation Collective – https://chrissyking.com/substack (or similar)

Instagram & TikTok: @iamchrissyking – https://instagram.com/iamchrissyking

If you found this conversation valuable, hit Subscribe so you never miss an episode, leave a review on your favorite platform, and share the episode with fellow entrepreneurs who are ready to break free from limiting body narratives. Connect with Chrissy on social media and dive deeper into the resources linked above. Let’s build a community where every body can thrive!

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Dr. Erin Ayala talks with Dr. Susan Kleiner, a pioneering high‑performance sports dietitian, to cut through the noise surrounding women’s sports supplements.

She debunks common myths about creatine, explains why under‑fueling is a hidden threat for female athletes, and shows how to spot fraudulent supplement brands. Listeners will leave with clear, science‑backed strategies to optimize performance and make smarter supplement choices.

• Creatine does not cause bloating; the myth is marketing, not science.
• Women need tailored dosing and timing for supplements based on menstrual cycle and training demands.
• Under‑fueling—especially low‑carb diets—remains the biggest performance risk for female athletes.
• Always verify third‑party certification on the product label (BSCG, NSF for Sport, Informed Choice, etc.) before purchasing.
• Use reputable resources and experts (e.g., Dr. Abby Smith Ryan, Dr. Stacy Sims) for evidence‑based nutrition guidance.

Dr. Susan Kleiner is Registered Dietitian, high‑performance dietitian, author of Power Eating, co‑founder of the International Society of Sport Nutrition, and former nutrition consultant for elite teams such as the Seattle Storm (WNBA) and Seattle Rain (soccer). Dr. Kleiner’s website: https://www.drskleiner.com/

BSCG certification: http://bscg.org/

NSF for Sport: https://www.nsfsport.com/

Informed Choice: https://choice.wetestyoutrust.com/

Dr. Abbie Smith-Ryan: https://asmithryan.com/

International Society of Sport Nutrition: https://www.sportsnutritionsociety.org/

If you found this episode valuable, hit subscribe so you never miss a deep‑dive with industry experts. Leave us a review on your favorite podcast platform to help others find us. Got questions or topics you’d like us to explore? Drop a comment or message us on social media—we love hearing from you!

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Dr. Emily Matheson dives deep into the hidden “gender tax” that female athletes pay and why the sport system is unintentionally building their resilience.

She reveals how traditional resilience measures miss the relational strengths women bring to sport and shares actionable strategies for athletes, coaches, and entrepreneurs to foster genuine mental‑health support.

Listeners will walk away with fresh perspectives on measuring resilience, practical tools for building it, and a roadmap for creating more equitable athletic environments.

• Traditional resilience scales often overlook relational and gender‑specific factors; consider a more holistic assessment.
• Female athletes develop “relational resilience” by leaning on self‑awareness, community, and supportive networks.
• Systemic changes—like equitable scheduling and resource allocation—can reduce the hidden gender tax in sports.
• Coaches and leaders should shift from “forcing resilience” to co‑creating environments that nurture it.
• Entrepreneurs can apply these insights to build inclusive, high‑performing teams that value mental health as a core asset.

Emily Matheson, PhD is a sport psychologist and research strategist specializing in mental health, body image, and resilience among female athletes. Currently leads research strategy at Great Minds and collaborates with brands such as Dove and Nike.

https://dremilymatheson.com - Related research on resilience and gender in sport

If you found this conversation valuable, hit subscribe so you never miss an episode, leave a review to help us reach more listeners, and follow us on social media for behind‑the‑scenes insights. Got a topic you’d like us to explore? Drop us a note at the email above—we love hearing from entrepreneurs and small‑business owners looking to champion mental‑health in their teams.

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Dr. Erin Ayala sits down with sport psychologist Dr. Erin Haugen to explore strategies for managing pre‑race anxiety and building sustainable performance habits for female athletes.

Listeners will discover practical tools to calm nerves, balance training with life demands, and build resilience that translates to both sport and everyday challenges.

• Identify “bravery goals” that focus on showing up despite anxiety, rather than solely on performance outcomes.
• Use intentional “intent‑setting” or “whoop‑goal” frameworks to align daily actions with core values.
• Incorporate mental rest (e.g., stepping away from sport, mindfulness breaks) to prevent burnout and boost creativity.
• Leverage body cues and HRV trends to make informed training adjustments instead of reacting to single‑day data.
• Practice the “what if I don’t do it?” question to gain perspective on fear, relief, and motivation before races.

Dr. Erin Haugen, PhD is a licensed sports psychologist, performance consultant, and founder of Haugen Performance. Specializes in mental health, performance psychology, well-being, and leadership training for those working in demanding industries.

Dr. Haugen’s website: https://www.haugenperformance.com/

Dr. Haugen’s Performance Consulting Instagram: https://www.instagram.com/haugenperform/

Dr. Erin’s Instagram: https://www.instagram.com/drerinhaugen/

If you found this conversation valuable, hit subscribe so you never miss a new episode, leave us a review on your favorite podcast platform, and join the discussion on Instagram @Feisty_womens_performance. We’d love to hear from you!

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