Feisty Women's Performance

A few years back when Goals Sports founder, Caroline Fitzgerald, learned that women's sports receive less than 1% of global sponsorship dollars, she knew she had to do something. She also knew about the research that shows that sponsors of women's sports teams actually see better returns on their investments than sponsors of men's sports teams. So she set out to show brands, networks, and investors that it's good business to invest in women's sports.

Over the last couple of years, women's sports viewership numbers have been hitting record highs. A lot of impressive stats have been thrown around, like 'women's sports is set to become a billion dollar industry in 2024' and 'the percentage of sports media dedicated to women is up from 4% to 15%.'

But what does that really mean?

• How are these numbers calculated?
• Is a billion dollars or 15% actually good in the business of sports?
• What are the business advantages of investing in women's sports?
• What can we all do to help to help the industry grow to create more opportunities for women's sports and athletes?

It all gets unpacked as Sara and Caroline make the business case for women's sports.

Join the Feisty Winter Training Programs:

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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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@feisty_womens_performance

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Sarah Spain is a self-proclaimed Feisty advocate for Women’s sports. As a lifelong athlete and sports journalist at Fox Sports, ESPN, and ESPNW for several years, she’s had to figure out how to succeed in a heavily male-dominated space.  

Not surprisingly, that has come with difficult moments and plenty of trolls. She’s been sexually harassed, she’s had to wear sexy outfits with extra cleavage, and she’s been patronized and talked down to. She’s had to “play the game.”

Sarah, fortunately, is also a witness (and an unapologetic advocate) to the massive growth of women’s sports thanks, in part, to her work in the media. 

Sara and Sarah discuss:

• How her interest in comedy led to her sports journalism career and how she still uses humor to her advantage
• Finding ways to keep doing her job in the midst of harassment and being treated differently than her male counterparts. 
• Why we need to keep bringing more diverse perspectives and cultures to sports reporting even though much is still run by white males
• How the younger generation and the proliferation of streaming platforms are huge for growth in women’s sports
• How we can invest more heavily in women’s sports and not simply be "well-intentioned"
• The positive change of finally seeing women athletes as strong and powerful role models as opposed to just infantile girls or sex objects
• Why pushback and opposition are part of the inevitable growth process

The proof of progress is in the growing numbers and followers; however, a wave of popularity always faces pushback and opposition. Our role is to recognize that the work doesn’t stop. 

As Sarah says, we must be grateful and present in the moment that we've earned and worked for, and still make sure that we’re continuing to be proactive.

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

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

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

From mood and memory to inflammation and performance, understanding gut health is one of the new frontiers of study in health, particularly women’s health. 

Sara unpacks this topic with Dina Griffin, MS, RDN, CSSD, CISSN, METS II, and founder of The Nutrition Mechanic. Dina and Sara discuss the concept of gut health, which has expanded beyond just bowel movements and colon cancer, to include the many ways the gut affects our overall health and well-being.

Topics in their discussion include:

• What do we mean by "gut health"?
• Signs and symptoms of poor gut health
• Why it’s hard to diagnose and treat gut health issues
• The unique gut health challenges women face
• Why your birth method (vaginal or C-section) may impact your gut health in adulthood
• The difference between a probiotic and a prebiotic and when we may need them
• How hormonal changes impact gut microbiome
• The impact the exercise stress can put on the gut, potentially leading to gut issues
• How to manage gut health challenges during training and racing
• When to include more or less fiber in your diet
• Best practices to improve gut health and strategies for introducing more fiber-rich foods without causing discomfort

Because gut health and the microbiome are such complex subjects, and because multiple factors affect the health of the gut, there is no “one size fits all” solution to addressing gut health issues; however, Dina emphasizes consumption of fiber-rich foods, including fruits, vegetables, legumes, and probiotic foods like kimchi and sauerkraut to feed the microbiome.

To learn more about Dina Griffin and her work, follow Nutrition Mechanic.

This episode originally dropped on January 9, 2023.

Navigating the waters of perimenopause can be daunting whether you’re in them, or will be eventually. What if there was someone who could be your guide? Well, this week, we welcome Selene Yeager to do just that. As the host of Feisty Media's Hit Play Not Pause podcast, author, and overall menopause guru, Selene shares what she wishes she knew before she entered perimenopause - and how lifting heavy really is THAT great.

Selene & Sara discuss the many ways perimenopause impacted their performance, and how plyometrics, lifting heavy, and fueling properly helped turn this around. Selene also explains how serious some of the 36 symptoms of menopause can be for our mental and physical health and why we need to advocate for ourselves. Whether you’re going through the menopause transition now, or will be - this is the podcast for you.

Follow Selene on Instagram @fitchick3

Follow Feisty Menopause on Instagram @feistymenopause

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

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

This episode originally dropped on May 29, 2023.

Creatine is having a moment and, as today’s guest, Shannon O’Grady says, “Creatine has been waiting for its moment for decades.”

Shannon has her PhD in Nutritional Physiology and is the COO and Chief Product Officer of Gnarly Nutrition, where she leads product research and innovation across their entire line of products.

Today, she and Sara focus their conversation on creatine.

Creatine is the most studied ergogenic aid and, early on, was pigeonholed as mostly a bodybuilding supplement. 

Research is now clear that the benefits of creatine are far greater than just increased muscle mass (although that’s a great benefit). It has been shown to help in:

• Recovery
• Injury prevention
• Cognitive function and brain health
• Heat tolerance
• Treatment in psychiatric disorders
• Aging athletes and female athletes
• Increased power for endurance athletes

Sara and Shannon discuss what creative is, how it’s produced and synthesized, how it could possibly provide all of these benefits, the best types, dosages, and the importance of being NSF Certified for safety and efficacy in a “wild west” industry. 

The advantages of creatine supplementation are clear and the question has gone from, "Why would I take that?" to "Why wouldn't I?"

Sometimes successful performance in athletics involves a massive pivot. This is the case with today’s guest, Gina Grain. 

Growing up as a soccer player, Gina had aspirations of playing in the Olympic games, but multiple knee surgeries and injuries sidelined her dream and she was told she would never run again. A friend at the gym where she lifted weights suggested cycling and she did eventually make it to the 2008 Olympic Games — as a track cyclist. 

Gina holds a Master's in Exercise Science, focusing on strength and conditioning, and now works with clients of all ages and levels in her business Train with Grain. She has been in the strength and conditioning field for over 20 years and has worked with World Champions, Olympians, and people striving for better health and personal greatness.

Gina and Sara discuss: 

• Her athletic journey and giving into her raw athletic talent to go from soccer to elite-level cycling
• A harrowing race at the 2008 Olympics, where she finished ninth
• Her early love of weight training and its impact on her cycling performance
• Working with endurance athletes on both strength and conditioning to improve resilience and running economy
• Adapting (or not!) strength and conditioning programs for aging athletes 
• Introducing plyometrics, balance, spatial awareness, and postural work for master's athletes

Gina’s programs are available in-person and online at Trainwithgrain.com and her YouTube channel is also at @trainwithgrain

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

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

Storytelling is a way to get to people’s hearts, says our guest, Jamie Mittelman, founder and host of Flame Bearers, an award-winning podcast and the world’s first storytelling platform specifically for women Olympians and Paralympians.

Jamie’s own passion for sports has been a lifelong source of joy and community-building and she is passionate about creating a platform for diverse role models, specifically women and girls from underrepresented groups to share their stories and inspire others.

In this conversation, Jamie and Sara discuss storytelling and running a media company from several perspectives, including:

• Creating diverse perspectives and stories that will elevate women from all countries, religions, and abilities
• Starting a media project about women athletes with little funding
• The value of mentorship and surrounding yourself with positive influences
• Investing in relationships with people who inspire and support personal growth
• Celebrating the “wins” along the way
• Learning entrepreneurship through the lens of elite athletes - developing resilience, handling setbacks, and understanding the journey is never linear

Women’s sports media coverage is on the rise and thanks to the work of Mittelman and Flame Bearers, these stories of elite female Olympians and Paralympians will be celebrated and honored for years to come — and continue to make their way into people’s hearts.

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

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

As our guest today writes,

“Every cell in our body contains protein. You need protein in your diet as it’s essential for repairing and rebuilding, especially muscle post-exercise. This makes protein a fundamental nutrient to consider in more depth if you’re an active individual.”

But, how much do we need? Do the needs of endurance athletes differ from those of strength athletes? How do our protein needs change during our cycles, or even into menopause?

Dr. Emily Jevons answers those questions and more as we take a deep dive into protein in this episode. Emily has a PhD in Exercise Physiology and Nutrition. She is a lecturer in nutrition specializing in sports nutrition, exercise physiology/metabolism, and eating disorders. She and Sara unravel some of the questions and confusion around protein, including:

• how much you need to support your activities
• protein intake comparisons for athletes based on body weight and activity level
• when protein powders and beneficial supplements
• protein and carbohydrate needs and options post-exercise
• protein suggestions for vegans & vegetarians
• good sources of protein for both omnivores and herbivores
• How protein needs may differ during your monthly cycle

Take homes: Try to consume protein at regular intervals throughout the day, consider each meal and if there is a protein source. Choose high-quality proteins with high amounts of essential amino acids (leucine is very important for muscle building), these are amino acids our bodies can’t produce ourselves.

Follow Emily Jevons:

@emilyjevonsnutrition

@emilyj.tri

Recommendation conversions:

0.8g per kg BW (0.36g per lb) general population

1.3-1.7g per kg BW (0.60-0.77g per lb) for strength training but some people may benefit going up to 2g per kg per BW (0.91g per lb)

1.2-1.4g per kg BW (0.55-0.64 per lb) for endurance training but a higher protein intake might be recommended when doing more frequent, prolonged or high-intensity endurance sessions or when training with low glycogen availability.Review on fuelling the female athlete specifically states 1.2-1.5g per kg of body weight consumed as 4-5 meals of 0.3g per kg body weight.

Moore DR, Sygo J, Morton JP. Fuelling the female athlete: Carbohydrate and protein recommendations. Eur J Sport Sci. 2022 May;22(5):684-696. doi: 10.1080/17461391.2021.1922508. Epub 2021 May 20. PMID: 34015236.Research paper: distributing 30g of protein at each meal, resulted in greater muscle protein synthesis (i.e. how we build muscle) than a meal pattern that skewed most of the protein toward dinner with small amounts at breakfast and lunch.

Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, Layman DK, Paddon-Jones D. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Epub 2014 Jan 29. PMID: 24477298; PMCID: PMC4018950.

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

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

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.

“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

Join the Feisty Winter Training Programs:

https://livefeisty.com/training/

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