In this episode of The Fiercely Fueled podcast, Kristin and Joni discuss post competition recovery strategies for powerlifters. Listen in to learn the importance of rest, nutrition, stress management, light training, and doing fun, enjoyable activities post-competition. The conversation also addresses the dangers of burning out, over stressing the body, and rushing back into intense training soon after a competition.

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On this episode of the Fiercely Fueled podcast, coaches Hinrik and Joni dive into the topic of Masters Athletes and how aging affects their performance. They discuss the gradual decline of peak performance, the importance of strength training and resistance training to combat muscle loss, the role of cardio fitness in longevity, and the impact of nutrition and supplementation on the aging body. They also touch on the need for proper hydration, sleep, and adjusting training programs as we get older. Tune in to learn how Masters Athletes can stay healthy, fit, and continue doing what they love.

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The average person has to make 35,000 decisions a day. It's no wonder our brains can experience fatigue when trying to change habits, take on something new, or even just add one simple decision to an already full load. This episode of the Fiercely Fueled podcast is all about decision fatigue and how it can derail your progress, even if you have the best of intentions. Listen in to hear about how this shows up in your nutrition and how to save your mental bandwidth and avoid mental fatigue.

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• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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In this episode of the Fiercely Fueled podcast, coaches Joni and Pia discuss several common misconceptions about nutrition and fitness. Some of the misconceptions they address include the belief that being in a calorie deficit requires extreme food restriction, the idea that you must be perfect to make progress, and the notion that eating an excessive amount of protein in a deficit will prevent muscle loss. Listen in to hear these myths dispelled and to start making more informed decisions about your nutrition and fitness.

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• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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In this episode of the Fiercely Fueled podcast, Coach Joni is joined by two very special guests and clients of hers. They both have had incredible journeys in terms of peeling back the layers of diet culture, their view of nutrition, with their body and even changes in their goals over time as they've worked on their nutrition. This episode is also a great opportunity to give some representation to our 55+ lifters. Listen in to hear all about how they came to Fiercely Fueled, what they found most helpful in the process, and advice for those who are new to nutrition coaching.

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• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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Coaches love data and this episode explains why! Listen in as Fiercely Fueled coaches, Dr Kristen Lander and Joni Voss discuss the importance of Heart Rate Variability (HRV) as a metric for tracking recovery and overall health. They delve into the misconceptions and confusion surrounding HRV and what it reveals about the balance between the parasympathetic and sympathetic nervous systems. Kristen shares her experiences using HRV in training and nutrition decisions for elite athletes and how it can help make informed choices. They also discuss factors that can affect HRV scores, including alcohol consumption and the menstrual cycle. Kristen emphasizes the value of long-term trend analysis and offers advice on how to respond when HRV scores are lower than usual.

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• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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In this episode of the Fiercely Fueled Podcast, Coach Hinrik and Coach Joni dive deep into the topic of body composition. What are the various methods for measuring body composition? What are some of the potential pitfalls of aiming for extremely low body fat percentages? How do you find a healthy balance between performance and aesthetics? Listen in to learn more about finding a body composition that supports optimal health and performance.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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In this episode, Fiercely Fueled coaches Joni and Pia are answering your nutrition questions! Listen in to hear the answers to why fasted training is not better, what the best way to determine your calorie needs is, how to eat in order to optimize performance at meets, and how to overcome resistance to tracking macros. Thanks for the questions and keep them coming! You can always reach out with questions via Instagram @fiercelyfuelednutrition or at https://fiercelyfueled.com/.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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What is the role of hydration in optimizing athletic performance? In this episode of the Fiercely Fueled Podcast, coaches Hinrik and Joni dive into the topic of hydration for athletes. Listen in as they discuss the basics such as why we sweat during training and how the body regulates temperature through sweating and also the importance of proper hydration for performance. They also get into the signs of dehydration, strategies for staying properly hydrated before, during, and after training, the effects of alcohol on hydration, and the significance of balancing electrolytes and sodium intake.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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In this episode of the Fiercely Fueled Podcast, Coach Joni and Coach Pia dive deep into the world of protein requirements for strength athletes. They discuss the challenges of sifting through the overwhelming amount of protein-related information available, emphasizing the importance of understanding individualized needs. They also explore factors such as age, body composition, and gender that influence protein requirements and debunk some of the myths out there about strict timing and the role of carbohydrates. Listen in to learn how to optimize protein consumption for strength training goals.

Links and Resources:

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast

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