Fiercely Fueled

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Pia and Coach Joni discuss the nuances of pain, soreness, and recovery in strength training. They cover how to differentiate between normal training response soreness and serious injury, particularly for new lifters. The also conversation explores the body's alarm response to new stimuli, the importance of slow progression, and how to manage joint and ligament pain.

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 Nutrition Podcast, we explore the intersection of powerlifting and endurance sports with special guest and Fiercely Fueled client, Liliya Shtikel. Liliya shares her journey as a hybrid athlete, discussing her achievements in powerlifting, triathlons, and mountaineering. The conversation gets into the challenges and rewards of balancing diverse training regimens, the importance of nutrition and sleep, and the mental resilience required to tackle both strength and endurance feats. Liliya also reflects on the misconceptions around integrating cardio with strength training and gives insights into her upcoming athletic goals.

Links and Resources:

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

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Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

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YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

We are switching it up this week and discussing programming for strength athletes. In this episode of the Fiercely Fueled Nutrition Podcast, Coach Jacqui and Coach Joni discuss programming considerations for women who are perimenopausal or menopausal. They speak about the importance of RPE (Rate of Perceived Exertion) training, appropriate nutrition, and the role of HRT (Hormone Replacement Therapy) in managing symptoms and maintaining strength. The conversation also touches on the unique challenges faced during this phase of life and the necessity of adjusting training approaches to accommodate physiological changes.

Follow Our Coaches

• Jacqui @lift.coach.jacqui ​​https://www.instagram.com/lift.coach.jacqui

• Joni @lionesss100 https://www.instagram.com/lionesss100/ ​​

Links and Resources:

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

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

We are shouting from the mountain tops to debunk dietary myths and promote a balanced approach to nutrition, reinforcing that carbs are essential for optimal performance and overall health.In this episode of the Fiercely Field Nutrition Podcast, Coach Pia and Coach Joni discuss the vital importance of carbohydrates for athletes of all levels, from beginners to elite competitors. They explore common misconceptions about carbs, navigate the controversy surrounding their consumption, and delve into scientific studies highlighting carbs' crucial role in muscle glycogen replenishment. The conversation covers the benefits of carb timing around training, the role of carbs in muscle protein synthesis, and the mental and physical impacts of under-fueling.

Links and Resources:

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

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Joni and Coach Bela discuss the complexities of weight loss, specifically the concept of calorie deficits and weight plateaus. They address common misconceptions such as the oversimplified advice to 'just eat in a calorie deficit' and explore the realities of metabolic adaptation. Learn about the importance of proper fueling, particularly the role of carbohydrates, and how metabolic adaptation can affect weight loss even when in a calorie deficit. Also discussed is the impact of stress, sleep, and accurate food measurement on weight management as well as practical advice for those experiencing weight plateaus.

Links and Resources:

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

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

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YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Pia welcomes registered physiotherapist and world-level lifter Emilia Martin. They discuss the importance of strength training for clients of all ages and levels, and delve into the critical, but often overlooked, topic of pelvic health in lifters. Emilia shares her insights on the differences between common and normal pelvic floor dysfunction, and offers practical advice on how to manage and prevent issues such as incontinence and pelvic pain. She also talks about her journey in powerlifting, overcoming injuries, and emphasizes the role of a supportive community and mindset in achieving fitness goals.

Connect with Emily:

Instagram - @evm.physiotherapy https://www.instagram.com/evm.physiotherapy/

Links and Resources:

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

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Nutrition Podcast, Coaches Pia and Joni discuss and debunk common myths about strength training and nutrition, particularly aimed at women. Listen in as they address seven prevalent misconceptions sourced from an online forum. This episode is full of practical insights and improve your understanding of effective strength training and nutrition practices.

Links and Resources:

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

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

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YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

On today's episode, Fiercely Fueled Coaches Joni and Pia are discussing meet day nutrition. Listen in to hear all about the do's and don'ts for fueling yourself on meet day including some of the common things they've seen, their personal experiences and how they approach it from a coach's perspective.

Links and Resources:

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

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Bela and Coach Joni critique common misleading practices such as fearmongering food labels, overemphasis on protein, fasted cardio, and carb cycling. Listen in as they debunk myths around juice cleanses, detox diets, and the portrayal of thinness as the pinnacle of health and athleticism. Also shared are some valuable insights on how to properly fuel the body for strength and performance.

Links and Resources:

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

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Joni sits down with BelaValdenegro to dive into the often controversial topic of cardio for strength athletes. They explore its benefits, debunk common myths, and discuss effective programming. They also provide practical tips for incorporating aerobic exercises into a strength-focused routine and share personal experiences and recommendations to help athletes of all levels enhance their performance and overall health.

Connect with Bela Valdenegro:

• Instagram @belabalancedbites https://www.instagram.com/belabalancedbites/

Links and Resources:

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

Follow Fiercely Fueled Nutrition:

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/

Facebook: https://www.facebook.com/fiercelyfueled

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA