femSTRONG (+ EAST)

Hey jiu jitsu nerd!  Join your fave doctor of physical therapy and funniest strength coach as we break down why you gas out and what actually drives your energy during training.

Whether you’re grappling, prioritizing zone 2 cardio, or just trying to understand why your body sometimes quits before you do, this episode makes bioenergetics and energy systems make sense. From carbs and fats to ATP and mitochondria, we explore the science behind endurance, and output so you can train smarter.

EXPECT:

🟤 A breakdown of the body’s energy systems and when each kicks in

• 🟤 The role of ATP in energy production
• 🟤 How to build an efficient engine so you can be a rechargeable little MONSTER
• ​ 🟤 The different energy systems we use and how they interplay together during different efforts
• 🟤 Where all of our energy comes from in the first place. Where does it come from?!?! You tell me. Or listen.

We also dive into why some people seem to never gas out and how you can train to get closer to that level.

In Austin? Try a FREE week at East Austin Jiu Jitsu Parlor.

⁠⁠⁠CLICK HERE⁠⁠⁠

(select VISITOR)

Not in Austin? Join EAST Live to follow along with the strength and conditioning programming we do at the Parlor from anywhere. ($40/ month)

⁠⁠⁠CLICK HERE⁠⁠⁠

Are you a lady who wants to get strong? femSTRONG has got you.

⁠⁠⁠LEARN MORE⁠⁠⁠

Injured?

⁠⁠⁠BOOK A SESSION WITH DR SEAN⁠⁠

Join your favorite doctor of physical therapy and strength coach as we dive into the fundamentals of muscle physiology and what actually drives strength gains in the body.

If you lift weights, train hard, or just want to understand what’s happening under the hood when you exercise, this episode breaks down the neuromuscular system in a way that actually makes sense. From nerve signaling to muscle fiber types, we explore the science behind contraction, adaptation, and why certain types of training produce different results.

EXPECT:

• How the neuromuscular system drives strength gains (hint: your nerves are just as important as your muscles)

• A clear breakdown of the sliding filament theory and how muscles actually contract

• The role calcium and nerve signaling play in turning muscle contractions on and off

• Differences between type I and type II muscle fibers and how training intensity influences them

• Why eccentric and isometric contractions matter for strength, growth, and rehab

• How muscle fibers can adapt based on the way you train

We also tee up the next chapter of this series with a preview into bioenergetics and energy systems, and why understanding how your body produces energy can completely change the way you train. 💪

In Austin? Try a FREE week at East Austin Jiu Jitsu Parlor.

⁠⁠CLICK HERE⁠⁠

(select VISITOR)

Not in Austin? Join EAST Live to follow along with the strength and conditioning programming we do at the Parlor from anywhere. ($40/ month)

⁠⁠CLICK HERE⁠⁠

Are you a lady who wants to get strong? femSTRONG has got you.

⁠⁠LEARN MORE⁠⁠

Injured?

⁠⁠BOOK A SESSION WITH DR SEAN⁠

Join your favorite doctor of physical therapy and strength coach as we dive into the details of Sean's recent injury, surgery and recovery!

If you're an athlete you've probably faced an injury before - some are minor and an easy journey and others require a lot more time for healing (and subsequently a lot more mental gymnastics!). It can be confusing and frustrating - today we break down Sean's qualified approach from the inside of his recent injury experience.

EXPECT:

- Signs to look for in acute musculoskeletal injury - when to wait, when to book with a physical therapist and when to get your ass to the hospital

- How to approach healing and pain in the first few days (Spoiler: It is NOT the RICE protocol anymore!)

- When to progress training and how to know when it is time to return to the mats.

In Austin? Try a FREE week at East Austin Jiu Jitsu Parlor.

⁠CLICK HERE⁠

(select VISITOR)

Not in Austin? Follow along with our LIVE strength and conditioning programming from anywhere.

⁠CLICK HERE⁠

Are you a lady who wants to get strong? femSTRONG has got you.

⁠LEARN MORE⁠

Injured?

⁠BOOK A SESSION WITH DR SEAN

Catch up with Dr. Sean McEachern and Coach Stacey Rikalo in this continuing education podcast series - feat: physiology, anatomy, strength and conditioning, jiu jitsu, injury protocols, esoteric philosophical musings and MORE!! What do your favorite physical therapist and coach chat about between classes at East Austin Jiu Jitsu Parlor? This stuff.

Comment what you want to learn more about and high five us at the parlor!

In Austin? Try a FREE week at East Austin Jiu Jitsu Parlor.

CLICK HERE

(select VISITOR)

Not in Austin? Follow along with our LIVE strength and conditioning programming from anywhere.

CLICK HERE

Are you a lady who wants to get strong? femSTRONG has got you.

LEARN MORE

Injured?

BOOK A SESSION WITH DR SEAN

Pelvic Floor Physical Therapist and owner of Lady Bird Physical Therapy, Dr. Rebecca Maidansky joins us to talk through the common pains of pregnancy: round ligament pain, pubic symphysis dysfunction and SI Joint Pain and to unpack the often misunderstood: diastasis recti. 

Dr. Maidansky breaks down what’s actually going on in the body, why these discomforts happen, and what you can do to feel strong and supported throughout your pregnancy.  As always she is direct, clear and empowering AF.   We adore this baddie.

In this episode, we cover:

- Why round ligament pain can feel like a surprise lightning bolt - The truth about pubic symphysis pain (and why it’s not always gone after birth) - Diastasis recti: what it is, what it isn’t, and how to support your core - How to tell if your SI joint or sciatic nerve is the culprit - The underrated role of strength in pregnancy and postpartum recovery- The myth that diastasis = dysfunction

Whether you’re pregnant now, planning ahead, or working through healing postpartum, this episode will help you understand your body better—and advocate for the care you deserve.

Check out Lady Bird Physical Therapy:

Website

Instagram

Learn more about femSTRONG:

Website

Instagram

What if your fertility struggles aren’t just hormonal—but energetic?

In this episode, we dive deep with Justin Nault, founder of Clovis Health, to talk about the often-unspoken influences that affect our bodies, cycles, and fertility journeys. From how authenticity and nervous system regulation shape hormone health, to why self-love is more than a buzzword—it’s a biological necessity.

Whether you're trying to conceive, healing your relationship with food, or rethinking your health from the ground up—this conversation will shift how you think about energy, identity, and fertility.

We cover:

•  What we’re getting so wrong about health and fertility

• What true health looks and feels like.   [Spoiler - it sure is not six packs and giant glutes.]

• The uncomfortable (and crazy impactful) practice of self love babbbyyyy

• Justin’s hot take on the patriarchy
  

Connect with Justin:

https://justinnault.com/

https://www.instagram.com/justinnaultofficial/

Get Started with femSTRONG 

www.femstrong.co

This week, I chat with Caroline Alabi—mom, business owner, and passionate Pilates pro—about why this modality is having a major moment, and how it can be a total game-changer in pregnancy and postpartum recovery.

From breathing techniques to core control, we explore how Pilates helps support pelvic floor health, manage pregnancy symptoms, and ease your return to movement after baby. Caroline shares her personal journey navigating pregnancy, postpartum healing, and the surprising ways Pilates became her anchor.

If you’ve ever wondered if Pilates is “enough,” whether it’s safe for pregnancy, or why everyone keeps talking about their core, this one’s for you.

🎙️ In this episode, we cover:

• What Pilates actually is (and how it's different from yoga)
  

• How pregnancy changes your core + pelvic floor—and what to do about it
  

• Common mistakes in postpartum Pilates (and how to avoid them)
  

• Why listening to your body > following a “plan”
  

• Breathing, concentration, and other under-rated movement tools
  

• Building community and reclaiming your body after birth
  

✨ Whether you’re a total Pilates newbie or looking to deepen your practice, Caroline’s insights will leave you feeling empowered, seen, and ready to move—on your terms.

Join Caroline for a workout at Well and Often:

https://www.instagram.com/wellandoftenllc/

femSTRONG website:

www.femSTRONG.co

Join us every final Friday of the month for our FREE community event, femSTRONG Friday:

https://www.ticketleap.events/tickets/femstrong/femstrong-fridays-barbells-baddies-babies-on-the-way

In this powerful conversation, I’m joined by registered dietitian and certified intuitive eating counselor Emily Van Eck to unpack the tangled relationship so many women have with food, especially during pregnancy and postpartum.

Emily shares how restrictive eating, body control, and food obsession are often normalized (even praised), but can quietly erode well-being. Together, we dive into:

• How disordered eating habits form—and why they’re so common
  

• The difference between eating disorders and disordered eating (and why both matter)
  

• How pregnancy can shift body image and eating patterns—for better or for worse
  

• What intuitive eating really means—and how it can support healing
  

• Where to turn for support if you're unsure what’s “normal”
  

If you’ve ever questioned your relationship with food or felt out of sync with your body, this episode will help you recognize red flags, offer validation, and remind you that healing is possible—at any stage of life.

Show Notes:

Emily’s website:

 www.emilyvaneck.com

Emily’s Instagram  

https://www.instagram.com/emily.nutrition/

Intuitive Eating Counselors Directory 

https://www.intuitiveeating.org/certified-counselors/

femSTRONG website:

www.femSTRONG.co

Join us every final Friday of the month for our FREE community event, femSTRONG Friday:

https://www.ticketleap.events/tickets/femstrong/femstrong-fridays-barbells-baddies-babies-on-the-way

A simple guide to adjusting your workouts during pregnancy — trimester by trimester.

Looking for personalized guidance? Get full support with our Fearful to Fearless program HERE

Want to learn it all for yourself at home? Snag femSTRONG Foundations and start learning ASAP HERE

You can reach us at:

[email protected]

There’s no single “perfect” way to work out during pregnancy, but there are key principles that can help guide your movement choices with confidence. In this episode, we’re breaking down five essential things to keep in mind as you navigate fitness during pregnancy—so you can stay active in a way that feels good, aligns with your body’s needs, and supports your long-term health.

Whether you’re lifting, doing yoga, mountain biking, or anything in between, these five principles will help you approach movement with clarity, flexibility, and a deeper understanding of what works for you in this season.

Tune in to hear about: 💡 The physiological changes during pregnancy you may not know about (spoiler: it’s not diastasis)

 💡 The foundational principles that shape pregnancy fitness decisions 💡 How to adjust movement without over-restricting yourself 💡 What “listening to your body” means and how it can be *very* different for active women 💡 How to build confidence in your fitness choices throughout pregnancy

This is the first episode in our special mini-series on perinatal fitness! Up next: a deep dive into trimester-specific movement strategies. Don’t miss it!

🔗 Want more support? Check out femSTRONG Foundations—your go-to resource for navigating movement through pregnancy and postpartum with clarity and confidence.