Fuel Your Strength

The idea of gaining strength in your 40s and beyond can seem daunting. But with the right tools, nutrition, and support, it is much easier than you might think. Often we think we know best when it comes to how we can achieve our goals, but in reality, it takes an outside perspective to help you reach a level of health and happiness that you never thought possible.

Key Takeaways

If You Want to Make Strength Gains in Your 40's, You Should:

1. Find a coach or program that works to help you get clear and support your fitness goals
2. Stop using the scale as the only monitor of your progress and health
3. Fuel yourself properly for your activity level and pay attention to what is on your plate

From Novice to Top-Notch with Allison Fitzpatrick

Allison Fitzpatrick found strength training in her late 30s and is now a 10+ year veteran in the world of fitness. Coming to strength training as a non-athletic person, Allison had her fair share of skepticism and fear. After completing my Strength Nutrition Unlocked Program, Allison is here to give a first-hand account of what it is like to go through the program and the amazing gains she has made on the other side.

Trusting the Process

By the time Allison hit her 30s, she knew that she wanted to get stronger but didn't want her body to change. Like many of us, she struggled with the tug-of-war mentality between the things we can't control about getting older. She started to feel out of control of her body and was dealing with a toxic relationship with the scale.

Finally, she was ready to try something new. Allison entered the world of Strength Training through Crossfit. What surprised her the most was how she started feeling happy in the gym. However, the real progress came when Allison realized she not only needed to change the way she trained but also the way she fueled herself.

Take Control of How You Age

Strength Nutrition Unlocked is all about embracing your ability to make a change. While we cannot control getting older, we can control how we treat our bodies, fuel our bodies, and think about our bodies. You are not a spreadsheet, and your body is not a calculator. It takes a personalized and nuanced understanding of your body needs to see the results you are searching for.

Allison is keeping it real with a first-hand account of what it is like to be a student in Strength Nutrition Unlocked, embracing her highs and lows, and why nutrition was the key to making strides in strength as a woman in her late 40s.

Are you ready to make a change when it comes to how you train and fuel your body? Share your thoughts with me in the comments on the episode page.

In This Episode

• The one thing that hooked Allison when it came to lifting weights and getting stronger (9:33)
• How underfueling played a role in Allison joining Strength Nutrition Unlocked (16:30)
• Key nutrition changes that can have a huge impact on your outcome goals (30:27)
• Addressing our conversations and relationships with the number on the scale (34:51)
• Why fueling yourself properly and adjusting your mindset can help you reach PR's you never thought possible (51:02)

Quotes

"It's like this crazy adrenaline rush. You have more power than you think you have. It was amazing to see that my body was capable of doing things I never knew possible." (10:03)

"For me, the biggest changes were increasing my protein and increasing my carbs and just overall food intake. And just being more mindful of what is actually on my plate." (32:24)

"I was making my feelings about myself and how I felt about myself contingent on this number on the scale… It really did become a toxic relationship." (36:30)

"I can't control that I get older and older. I can't control perimenopause. I can't control that my body is going to change. There are all these things that are out of my control. But I can control what I put into my body, how I fuel my body, how I move my body, and how I think about my body." (39:27)

"I know I wanted to be happier. I know I wanted to feel better. I know I wanted all of these feelings, and I thought that losing weight was going to give me those feelings. And it wasn't that. As soon as I started to feel that increase in weight and eat more and feel better and notice that I am actually fueling my body for what I am doing, and fueling my body for strength and for health and for longevity and all of that, that's what is making me happy and making me feel good." (48:56)

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Related Episodes

FYS 381: 6 Reasons to Hire a Nutrition Coach

FYS 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps

FYS 375: Strength Training Changes for Peri-Menopause and Post-Menopause with Dr. Stacy Sims

FYS 350: Are You Eating Enough? Low Energy Availability in Sport

If you want to build muscle, get stronger, see better results and gains in the gym, have more energy, and improve your performance, hiring a nutrition coach could be the best investment you have ever made in yourself. A coach can help you accomplish your goals quicker, focus on a doable way to reach those goals, and provide you with the emotional and social support you need to get there.

Key Takeaways

If You Want to Get Serious About Your Nutrition, You Should:

1. Stop spending your time, money, and effort on figuring it out yourself
2. Appreciate that you don't have to be an expert in everything you want to accomplish
3. Find a coach that will support you in your own unique environment

Doing It Yourself is Not Free

Many people out there think they can do it themselves when it comes to nutrition and fitness. While the internet is full of advice, that doesn't mean it's necessarily good advice. A meal plan or chatting with a bot does not help you change the things that are in your way, and will cost you your time, effort, and mistakes in return.

If you are ready to make serious progress in your fitness and nutrition goals, a coach is the best way to create a plan that is doable in your life, and that fits your unique needs, likes, and dislikes. You shouldn't have to be an expert in order to feel good in your body and supported in your dreams; that's what coaches are for!

Now is the Best Time to Start

Being able to assess a situation objectively is hard to do, especially when it comes to our own lives. If you want to progress and gain strength and endurance, it will take more of a sophisticated approach that helps you build sustainable and addictive habits.

When you get focused, get serious, invest in yourself, and put some money where your mouth is, it is incredible what you can accomplish. Don't keep putting off your goals, today is the best day to start, and it is never too late. With the right focus and support, I know you can do this.

Are you ready to hire a nutrition coach? Share your thoughts with me about my top 6 reasons in the comments on the episode page.

In This Episode

• Why hiring my first nutrition coach was the best investment I ever made in myself (2:12)
• How to navigate all of the fitness and nutrition advice you see on social media (6:11)
• Why DIY'ing your training is not as cheap or easy as you might think it is (9:58)
• Tips for approaching changing your fitness and nutrition regime as you get older (16:12)
• The problem with nutrition apps and why they can never replace a nutrition coach (23:44)

Quotes

"Hiring my first sports nutrition coach was a key decision that I made that really changed the trajectory of not only my fitness but my personal life and my career." (2:19)

"You might think that you are eating really 'healthy,' but that doesn't mean that you are adequately fueling, or eating enough of the right things, for example, to get you the fitness results that you want." (7:52)

"I wasn't just paying a coach. I am investing in my own growth and in actually having a plan to get me to my goals quicker and help me figure out why what I was doing wasn't working." (11:07)

"I want you to think about hiring someone to help you assess what needs to change, look at and identify the things you are willing to change, and how to do it in a way that is going to be doable in your life." (19:10)

"Meal plans don't teach you about long-term habit change, and they don't help you address the underlying challenges that might be getting in your way." (24:24)

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1-1 Strength Nutrition Coaching

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Related Episodes

FYS 380: From Endurance to Lifting: Top Sports Nutrition & Training Lessons

FYS 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago

I have been on a journey through fitness, movement, and nutrition my whole life. I rarely take a moment to reflect on my past and all of the ups and downs it took to get to this point. So, what better way to start the new season than share my story with you and the lessons I have learned along the way.

Key Takeaways

If You Are Ready to Start Taking Care Of Yourself Better, You Should:

1. Learn the necessary amount of fuel and recovery your body needs for your training
2. Don't forget the importance of an experienced coach and support system
3. Remember that your training should add to your life, not take away from it

The Gift of Hindsight

When I started on my fitness journey, I had no idea about the importance of fueling for your training, recovery, the importance of muscle mass, and so much more. All I cared about was getting smaller and performing harder. It took me years to learn how to change my mindset and approach to training so that I could finally achieve the results that I was searching for.

Luckily the gift of hindsight has shown me that when it comes to the idea of women athletes, an understanding of where you are and the struggles you are having is key to getting to the bottom of your issues and overcoming them.

Expand Your Life

It has taken me ten years of experience, learning, and education to get to the place where I know what works. This is why I am passionate about sharing this information with you so that you can take my past mistakes and use them to help guide you on your strength and nutrition journey.

Don't just rely on the wilds of Tik Tok and Instagram for information because not everybody out there is doing it the right way. I understand what it is like to be at the beginning, and I want to help you get past those challenges so that you can experience the expansive power that taking care of your body can give you, just like it's given me.

What are some lessons you have learned throughout your fitness and nutrition journey? Share your thoughts with me in the comments section of the episode page.

In This Episode

• Why I am looking forward to the renewing time that is fall (2:34)
• Join me while I share my story of how fitness and movement have played a role in my life (6:39)
• Learn why I am passionate about this subject and preventing others from experiencing my struggles (17:03)
• Addressing the controversy and emotions around Crossfit and Crossfit HQ (19:14)
• How learning to properly fuel my body changed the way I train and recover (25:14)

Quotes

"If you are a woman athlete, especially if you are 40 and beyond like me, there are just some things that we need to do differently. And I am really passionate about helping you perform better, build muscle, feel stronger, get those strength numbers up, hit new PRs, and feel even more capable in your life outside of training." (4:13)

"When I tell you I've done a lot of stuff, I've done a lot of different stuff!" (10:55)

"Learning how to lift weights and the empowerment that I felt, the idea, the concept that never fucking occurred to me. That I could focus on getting stronger, and that my body was not a problem to fix, my weight wasn't a problem, just that concept alone changed literally the entire trajectory of my life." (20:49)

"It was just gradually through that process, of seeing what I was capable of and how lifting made me feel, that I found this freedom." (23:42)

"It took effort. It took consistency. It took awareness. It took challenging some of the certain beliefs I had had. It took learning new things, with the point being, how can I fuel myself better? (33:28)

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Related Episodes

FYS 369: Introducing the Fuel Your Strength Podcast

LTYB 350: Are You Eating Enough? Low Energy Availability in Sport

LTYB 364: Nutrition & Strength Training for Cyclists with Marissa Axell

LTYB 378: Powerlifting and Recovery Tips for the 40+ Athlete with Laura Phelps

FYS 377: Overtraining, Injury, and Burnout with Dr. A'Naja Newsome

If there is one macronutrient that I receive pushback on, it's protein. That is because it can be hard to increase your protein intake, but that doesn't mean it is without merit to do. If you want to feel good in your body and go throughout the day feeling strong and capable, you need protein, and that's a fact.

Key Takeaways

If You Want to Enjoy the Benefits of Protein, You Should:

1. Understand the difference between knowledge and implementation when it comes to nutrition science
2. Find a source of protein that works for you and your unique dietary needs
3. Focus on balance and creating an atmosphere in which your body can thrive in longevity

The Power of Protein with Victoria LaFont

Victoria LaFont is an opera singer turned scientist. Her nutrition-focused copywriting and coaching have helped hundreds of clinicians go from burnout to career bliss. She is a summa cum laude graduate of the University of Western States with a master's degree in human nutrition and functional medicine and is passionate about helping women build strength through balanced nutrition and strength training.

Protein is Primary

Protein is incredibly important when it comes to preventing age-related muscle loss, overall health, and longevity. The Latin root of the word protein even means primary, as it is essential to your body's ability to build muscle and function throughout the day.

Victoria is passionate about letting the research speak for itself. She has seen firsthand how eating a balanced, protein-rich diet, and lifting heavy stuff, has helped women thrive for longer and avoid sarcopenia, or age-related muscle loss. If you want to protect your muscles for as long as possible, protein is the key you have been looking for.

Making Balance Trendy

Victoria's hope is that one day, balance becomes trendy. Women being afraid of their bodies changing is a billion-dollar industry, and the way society projects the way a woman is supposed to look prevents us from having perspective about our own body autonomy.

Don't let protein scare you. Instead, work to understand the science, research, and benefits behind protein so that you can bring your body to a place of balance and make decisions about your health based on what is right for your body.

Are you ready to embrace the power of protein? Share your thoughts on this episode with me in the comments on the episode page.

In This Episode

• Why you need to apply the basics when it comes to sports nutrition (14:28)
• Learn about sarcopenia and why it is such a growing problem for women (19:31)
• Debunking common myths around protein and getting back to the research (28:33)
• How to get started on increasing your protein intake if the numbers scare you (35:17)
• Tips for focusing on the benefits of protein that have nothing to do with the scale (44:42)

Quotes

"If we are going through those actions, we have to fuel that, or else we have detrimental outcomes. Not just in the gym but in our life." (16:09)

"I want my feet to stay healthy and I want to put on as much muscle mass as possible before I hit menopause because I want to stay functional as I age." (22:21)

"I hope and pray that balance becomes trendy and sexy and sells a lot of products. Because really that is what we need. And part of that balance is we have to intake enough protein for physiological function." (29:41)

"Most women who are after this formula of increasing dietary protein and picking up some heavy stuff, weight gain, that's the thing you want to see on the scale, but it's so much different than what we have been taught." (48:46)

"My job is to present a balanced point of view to people and support other practitioners who are doing that." (55:56)

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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

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Related Episodes

LTYB 352: Energy Flux and Fueling for Athletes with Jamie Scott

LTYB 367: 5 Strength Nutrition Lessons I Wish I Learned a Decade Ago

As we age, we need to adopt our training and recovery programs in order to see continued performance. This is especially true in the sport of powerlifting, where it is critical to equip yourself with the knowledge necessary to keep your body healthy and ready as you age. Key Takeaways

If You Want to Stay Strong in your 40's and Beyond, You Should:

1. Find a variety of sports such as powerlifting that make you feel good in your body
2. Avoid the common conjugate programming mistakes by listening to Laura's tips
3. Don't be afraid to get out of your comfort zone and always remember to give your body time to recover

Finding Your Power with Laura Phelps

Laura Phelps has been an athlete her entire life and started powerlifting at age 23. She currently holds 8 All-Time World Records in the sport of powerlifting and was personally coached by Louie Simmons. Since 2017 Laura has used her knowledge and expertise to help train others through her coaching company, Queen Bee Power. She finds pride in helping athletes both old and new succeed and reach goals that otherwise would have been unattainable.

Staying Strong at Every Age

Laura's greatest hope is for everyone to stay healthy and be strong. Strength and power work to our benefit, especially as we get older, which is why we have to be wise and intentional about how we train in every stage of our life. Powerlifting is proof that you can be strong for a very long time, you just have to do it in a way that can adapt to your needs as you get older.

Level Up Your Programming, Conjugate Style

Adapting your training based on where you are now is nothing to be scared of. Powerlifting can be incredibly beneficial to your overall health and longevity, and Laura's adapted version of the conjugate method can help you feel empowered while taking care of your body's needs.

By building strength through supportive exercises, taking time for recovery, and introducing variation into your training routine, you can experience the restorative impact of conjugate-style programming.

How are you adjusting your training program to the needs of your body at different stages of life? Share your thoughts with me in the comments on the episode page.

In This Episode

1. How the methodology of powerlifting training is different from bodybuilding and other sports (13:44)
2. Common ways the conjugate method of powerlifting can be used by athletes (18:26)
3. Tips for adapting your training as you get older (23:22)
4. Explore the difference and benefits between conventional deadlifting and sumo deadlifting (33:45)
5. The biggest form issues found when sumo deadlifting (37:50)

Quotes

"I just had this supreme confidence, not arrogance, but I had this unbelievable confidence in what I was doing because I loved it so much." (12:37)

"If you are doing everything right, following these principles and the right percentages and whatnot, and the recovery, it is set up for longevity." (23:50)

"Any time your body is imbalanced, you are putting yourself at risk for injury. So if we can make everything more balanced, I just think it is more functional." (27:36)

"If you don't bench press now as much as you did 10 years ago, it's okay. It's all relative at this point." (32:03)

"Powerlifting is proof that you can be strong for a long time, a really long time. You are just pushing yourself to your limit at that time and whatever your circumstances are." (33:00)

Featured on the Show

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Find the full show notes here

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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Podcast production & marketing support by the team at Counterweight Creative

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Get 20% off Legion Supplements with code STEPH

Follow Steph on Instagram

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Related Episodes

FYS 371: The Fitness Industry Needs Quality Coaches with Jasmine Braxton

If you have ever been injured in your sport as an athletic person, you know how challenging it can be to get back into it. Not just for your body, but also for your mind. Movement, exercise, mental health, mindset, self-efficacy, and burnout are all connected, which is why it can be extra difficult to come to terms with a change or adaptation in your training routine. This is why it is so important to find harmony in your training, and recovery, as an athletic person.

Key Takeaways

If You Want To Overcome Injury and Avoid Burnout, You Should:

1. Look for new or interesting ways to experience the mental benefits of exercise in a way you haven't done before
2. Remember the importance of proper recovery in order to maintain your ability and motivation
3. Take a step back and look at your environment and how it affects your goals, lifestyle, and mindset

Overcoming Injury with Dr. A'Naja Newsome

Dr. A'Naja Newsome is an exercise scientist, coach, and educator who is passionate about helping people like you to optimize your strength, mental health, mindset, self-efficacy, and balance training with recovery. She knows firsthand the struggles that adapting your training and understanding how your body is healing can take on an athlete. If you have ever been injured and noticed it took a toll on your mental health or identity, this episode is for you.

The Mental Benefits of Movement

Often when people think about the benefits of exercise, they focus on the physical benefits without realizing all of the amazing mental benefits movement and exercise can have. Improved mood, cognitive function, memory, and overall happiness are just a few of the ways that exercise and physical activity can benefit your life.

However, when we have to change the way in which we train, it can feel like an overwhelming task. This is where your mindset, lifestyle, and goals come into play.

Building Goals Against Yourself

Dr. A'Naja is an advocate of adjusting your training to where you are right now. Instead of trying to compete against others or an old version of yourself, she recommends taking a step back and re-evaluating your training goals. By building goals against yourself, you can align the things that matter most to you so that you can improve your ability and performance while avoiding burnout, overtraining, and poor motivation.

By adjusting your mindset, you can adjust your training and recovery to your lifestyle. Because life is always going to happen, and as athletes, we need to find ways to improve our self-efficacy while taking a step back and checking that our actions are moving us towards our real goals.

Are you struggling with overcoming an injury or changing your training routine? How do your lifestyle, mindset, and goals play into your recovery? Share your thoughts with me in the comments on the episode page.

In This Episode

• Explore the connection between movement and mental health (9:56)
• How to develop the motivation, self-efficacy, and mental skills to promote longevity in your physical activity (16:06)
• Advice for those having difficulty adjusting their identity to a new training regime (21:34)
• Mindset and mental health strategies to help you adjust to a change in your physical activity (29:36)
• The importance of social support when it comes to self-efficacy (35:34)

Quotes

"Enjoyment, happiness, those are all things we have seen a connection with increased physical activity." (11:15)

"It is really important to understand that physical activity and exercise is not just about physical improvement. There are mental and psychological improvements as well that can be had." (13:02)

"[Overtraining] is not worth it in the long run. For your physical health, but also your mental health. It is not good in the long run for the longevity of being an athlete to overtrain." (20:18)

"Your lifestyle is going to constantly change. Your mindset is going to constantly change… you have to fully align your training goals to your nutrition, to your mindset, and to your lifestyle." (26:16)

"I don't care what your one rep max is. I want to see if you can hit 85% six times, and look sexy doing it." (31:15)

"Self-efficacy is not about it being easy, it's not about choosing easy tasks, it is simply about believing that you have the tools to overcome whatever obstacle is going to come." (34:24)

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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Podcast production & marketing support by the team at Counterweight Creative

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Related Episodes

LTYB 362: Sports Injury Rehab & Returning to Lifting with Dr. Leada Malek

It is so easy to fall into common nutrition traps or trends that we think are serving us but that are really stopping us from reaching our fullest potential. Common diet and nutrition trends like intermittent fasting, keto, and low carb are not designed for everyone, especially women entering perimenopause or menopause that are athletic.

 

Key Takeaways

If You Are Ready to Adjust Your Nutrition in a Way That Will Actually Serve Your Body, You Should:

1. Remember that women are not small men and the diet and nutrition trends out there are not for your female physiology
2. Change your mindset around fueling and recovery practices that are tailored to your unique body
3. Stop being afraid of carbohydrates and feed yourself with proper whole foods that are going to improve your training

Understanding the Science Behind our Bodies with Dr. Stacy Sims

In Part 2 of my conversation with Dr. Stacy Sims, she is breaking down the science behind why these common nutrition and diet trends are not working for your female physiology. Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. She is passionate about teaching the world why women are not just small men and empowering women to make choices that are supporting their bodies through every phase of life.

If You Aren’t Seeing Results, It’s Not Your Fault

If you have ever thought to yourself ‘why is this diet working for my male partner but not for me?’, you are not alone. The truth is most of the diets out there like intermittent fasting and keto do not take into account our unique female physiology. This is only amplified even more when our hormones start to change as we approach our 40’s and beyond. There is a reason that these common diet and nutrition trends are not working for you, and it is not your fault.

Embracing the Female Physiology

Females have a different threshold for calorie intake, oxidative stress, and countless other biological responses than men do. This is why we need to take a deep dive into what is going on with our bodies at every phase of our life so that we can mitigate the symptoms and see the results from our training that we are hoping for.

How are you fueling your body to ensure that you are supporting it in every way possible? Share your thoughts about this episode with me in the comments on the episode page.

In This Episode

• Learn what the research says about intermittent fasting when it comes to women who exercise (5:25)
• Why it is not your fault if you are not seeing the same results as a man using the same nutrition methods (10:51)
• The problem with a keto diet as an active woman getting close to menopause (14:36)
• What you should be putting on your plate if you are a woman who exercises in her 40’s (18:50)
• How to stop focusing on the scale when you are not seeing the results you want to see (28:06)

Quotes

“If you look at the longevity data of exercise, it is more stimulating and more robust than intermittent fasting or time restricted eating.” (6:16)

“When we look at ketogenic and the lack of diversity and a huge overgrowth of the fila that promotes obesity, then it is definitely not a win for women, especially when we start hitting this change over of our hormones.” (16:25)

“If you don't have carbohydrates, you are not going to hit your training measures. You can't hit high intensity, you can't lift well, your body needs carbohydrates.” (20:11)

“I don't want people to think that I say all this stuff and I do it all the time and it is easy for me. Because it's not. It's hard for everyone, you just have to be very cognitive.” (27:05)

“The weight on the scale is not representative of what is actually happening. So we have to live through that little bit of transition and freak out in our minds that something negative is happening. But know that weight on the scale is not representative of what is happening inside the cell, what is happening with inflammation going down, or increasing the stuff that is in the muscle. So just be patient, just be patient, don't freak out.” (30:18)

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Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond with Dr. Stacy Sims

Check out the full show notes here!

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Support the Podcast

Get 20% off Legion Supplements with code STEPH

Related Episodes

FYS 375: Peri-Menopause, Fasting and Low Carb in Athletic Women

HTK 077: Women are Not Small Men with Dr. Stacy Sims

Many women dont realize that as we age, our training and fueling routines need to change with us. But how do we do this when there are so many nutrition trends out there that are so easy to get sucked into? The answer is in this 2 part episode where we dive into the research beyond how to fuel and move your body in peri-menopause, menopause, and beyond.

Key Takeaways

If You Are Looking to Change Your Training Routine as You Enter Your 40s, You Should:

1. Remember that women are not small men and most guidelines out there need to be adjusted for your changing body
2. Drop the moderate intensity crap and focus on high-intensity speed and power to see the results you want
3. Take a step back to re-learn the difference between being tired from exercise or tired from stress

Women Are Not Small Men with Dr. Stacy Sims

Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions. She is a regularly featured speaker at professional and academic conferences, including those hosted by US Olympic Committee, High-Performance Sport NZ, and USA Cycling, she is a Senior Research Associate at AUT University and resides at the beach in Mt. Maunganui, New Zealand with her husband and young daughter.

Listen To Your Body and the Research

When a woman enters her 40s, her body composition starts to change. Many people associate the symptoms of these changes with low sleep, high stress, and try to do more training to counter it. None of these are the appropriate types of stress that your body needs in order to mitigate these changes. Women need specific changes to their training routine, along with nutrition, to support their bodies throughout their 40s and beyond. Proper sleep, high-intensity workouts, and polarizing your training in order to recover are key.

Change Is a Good Thing

Often as women are approaching peri-menopause they are nervous about getting bulky or are told to switch to moderate intensity workouts. Dr. Stacy is here to say that is absolutely not the case. Physiologically women respond better to speed and power, and if anything we should be increasing the intensity of our workouts when we can, and bookending them with softer workouts for our recovery. This is just one example of the necessary ways you need to change your training routine in order to support your changing body and hormones.

Are you excited for Part 2 of Dr. Stacy Sims' knowledge and experience? Share which of her tips you loved most from this episode with me in the comments section of the episode page.

In This Episode

• Why the phases of your menstrual cycle should impact how you train (11:35)
• Some of the changes that you can expect to see when entering peri-menopause (14:49)
• How to shift the way that you strength train as you enter your 40s and beyond (18:42)
• Why the ‘moderate intensity’ for women in their 40’s is the exact opposite of what you should be doing (26:22)
• Tips for changing up your training and eating routine in order to stress your body and see results (33:52)

Quotes

“They attribute it to life stress, but it's not. Well, some of it is life stress of course. But when we pull it back to physiology and we see this change over these ratios, and our bodies are also trying to adjust.” (16:26)

“What we are trying to do when we get into our 40s is look for an external stress that is going to help support what the hormones used to do, or augment what the hormones can do.” (19:55)

“You need to work with someone who knows how to do proper movement.” (23:26)

“We don't know what it is like to be uncomfortable. We have air-conditioned houses, we have heating in the winter, we go outside in the summer, and we don't know what it truly means to be uncomfortable, so our bodies never adapt.” (32:05)

“We are really trying to get people to understand what it feels like, and teach themselves because we have lost that. We have lost what it feels like to be tired from physical activity, versus being tired from stress. So we are trying to teach that.” (37:41)

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Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond with Dr. Stacy Sims

Women Are Not Small Men TED Talk

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HTK 077: Women are Not Small Men with Dr. Stacy Sims

 

Hitting a strength training plateau is so frustrating, especially when you feel like there's nothing you can do to push through it. I'm joined by one of my students, Brittany Sterling, to talk about how she benefits from the support of her community to help her overcome her strength plateaus. We also talk about cheering on other women, the surprising benefits of strength training, and why you need to eat more food! Key Takeaways What Can Change by Applying the Program Information:

1. More compliments from your partner
2. Huge strides in your fitness goals
3. Feeling like a nicer person with more stable emotions

About Brittany Sterling Brittany Sterling is a member of my community. I asked her to come on to talk about her experience with Strength Nutrition Unlocked and how she's developed her fitness routine through strength training.

The Support of Community is Second to None

Strength training has always been a part of Brittany's fitness routine, but she talks about how she hasn't always been hitting her goals and often hit plateaus. One of the biggest things that Brittany can attribute her success to these days is the power of community.

Community is the best support system when you're serious about your fitness journey. It's there for motivation and support when you're feeling stuck or you're injured. And each community member brings their own resources, perspectives, and experiences that can help fuel you forward.

Surprising Benefits of Strength Training

When Brittany started working with me in my training programs, she learned how to apply the knowledge she knew from books in a more practical setting. She started seeing the gains she always wanted to and felt supported in all aspects of her life.

One of the most surprising changes for her was that she started to feel happier and more joyful in her life - and her partner even said she was a nicer, more fun person to be around. When you're balanced in your fitness routine, including eating enough calories, you're going to notice those awesome differences!

Your fitness journey doesn't have to be perfect. When you take that element out of it, ditch the all or none thinking, and start enjoying your body now!

Let me know in the comments of the episode page what you're doing to overcome your plateaus and what role community plays for you.

In This Episode

• Why a support system or supportive environment is so beneficial [8:00]
• How community can help get you through rough periods in your training [11:15]
• Why it's so crucial for you to fuel your body and eat more food when you're working long, hard days [20:00]
• What prompted Brittany to seek help with her fitness routine [24:15]
• How calorie tracking might lead you into a scarcity mindset, leading to overeating [27:00]
• What happens when you apply your book fitness knowledge to your fitness journey [29:00]
• How following a balanced fitness plan with proper nutrition can help you lead a more balanced life [34:00]
• How your fitness journey can inspire other women [39:00]
• What happens when you remove the element of perfection from your fitness journey [41:30]

Quotes

"Having people that continue to support and push you, even when you feel down and out, you have people that you can learn from. You have people that have been there. That no what it's like to slog through things. Maybe what you need to do today is not what you want it to look like. Maybe it's just doing a little something. Anything's better than nothing. Then you come out on the other side feeling so much more accomplished and better about yourself that you were able to overcome the emotional obstacle." [9:06]

"In the last seven years, I've had multiple physical injuries, both work-related and gym-related, and it feels like starting from scratch all over again. You get very frustrated because you know where you were going, how well you were doing, and think 'I know I'm capable, but I just can't right now, so what's the point?' That's where having that community come in really makes a difference. People who have been there, are there with you, can cry, suffer, hold your hand, cheer you on - it really makes a huge difference in your ability to keep pushing forward to the other side." [13:17]

"Being well-fed makes me a nicer person!" [31:10]

"We get so hyperfocused on how we look. For women, it's very much about appearances, skimpy bodysuits, and Lululemon head-to-toe. We do that to be noticed for how we look. How cool would it be to be noticed for what we can do? I don't feel like we do that enough as women. Giving and getting feedback from other women is so cool." [37:42]

"I don't have to do cardio for an hour at one time in order to be effective and progress myself in my goals. As long as I'm moving. A little bit of jump roping or three sets of pull-ups on the squat bar in my backyard so I can do those things has really created this opportunity to not feel like I have to miss out on other things. I don't have to sacrifice one thing for the other, I can do both, it just may not look like I want it to." [40:51]

"We get into those weird mentalities and vicious loops where we say, 'more is more, all or nothing, it has to be perfect.' We put ourselves up for failure and fall into these weird, sneaky hate spirals. When you're able to let those go and naturally allow yourself to find movement when you can, it makes it so much more enjoyable and so much less like a chore. When you're able to find peace and enjoyment in that, other people notice and want to be part of it." [43:04]

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When you see tiny pink dumbbells, what is your first thought? While these tiny pink dumbbells can have their utility in the world of post-rehab or muscular endurance, the marketing messages surrounding these hand weights are incredibly problematic. In today's episode, my good friend Nikki Naab-Levy and I are breaking down the problem with the overall message surrounding tiny pink dumbbells in fitness marketing. Key Takeaways If You Are Sick of Seeing Tiny Pink Dumbbells, You Should:

1. Remember that just because you are a woman it does not mean you are not capable or are too fragile to be strong
2. Stop worrying about getting bulky or comparing yourself to people on Instagram
3. Find your weight sweet spot and focus on using an adequate amount of weight that is right for you

Calling Out Problematic Marketing with Nikki Naab-Levy Nikki Naab-Levy is a strength and nutrition coach who has been involved in multiple arenas in the fitness industry for the last 17 years. She helps women move, build strength, improve mobility, move beyond injury, and find a sustainable approach to nutrition. She is passionate about having the unscripted and messy conversations necessary to help women get stronger and call attention to the problematic marketing in the world of fitness and beyond.

Pink Is Not the Problem

There is nothing wrong with expressing your femininity and working out in a way that suits you. However, you need to ask yourself if your tool fits the application. We all have the autonomy to decide how we want to lift weights or exercise; the problem comes when we allow marketers to lie to women about how they can achieve their goals using insufficient methods. Strength training, real strength training, is all about using smart programming and an appropriate amount of weight to get stronger over time, not 'to get toned and flexible' by using weights designed to keep women in a small mindset.

The Weaponization of Femininity

The marketing of tiny pink dumbbells says that women shouldn't get too bulky and that they need to lift petite things because they are fragile. This is simply not true, and this brainwashing keeps women from experiencing their full abilities and capacities for getting stronger.

The weaponization of femininity has a range of negative implications that we are honestly just sick of. If your goal is to get progressively stronger over time, you need to take a step back and analyze the messages that are being directed toward you as a woman who lifts.

How do you believe the marketing of fitness impacts your decisions regarding your routine? Share your thoughts with me in the comments on the episode page.

In This Episode

• What is really behind the marketing of tiny pink dumbbells (9:12)
• Why we need to stop lying to women about how they can achieve their fitness desires (15:14)
• How to address a lack of lifting results and find your weight sweet spot (20:41)
• The difference between something that makes you stronger and strength training (27:23)
• Unpack the implication behind the messaging of tiny pink dumbbells (39:25)

Quotes

"It is amazing that we live in a day and age where tiny pink dumbbells need an entire podcast conversation, but they do! Because they are so prevalent in marketing and the marketing in what they can and cannot do for you in no way matches the reality of what you would actually want to use them for." (7:21)

"Strength is a continuum. There is a lot of confusion about what you are trying to achieve and what is the best use of the thing that you are doing." (21:05)

"Scratch below the surface of why you are buying something or why you are following someone or why you are doing something, because there is underlying science and utility in each of the modalities, and if you are going to choose something, choose something that actually has an application." (38:32)

"When we make choices for ourselves, we need to step back and be logical and look beyond the marketing, I think that is my whole thing. The tiny pink dumbbell is fine, it can have its utility, just stop calling it strength training and stop saying it will make you toned because it freakin won't." (39:15)

"I still have capabilities that go far beyond what I thought I could do when I was in the box of the tiny pink dumbbell when I was in the world of the tiny pink dumbbell." (44:36)

Featured on the Show

Join Strength Nutrition Unlocked

Nikki Naab-Levy Website

Results Not Typical Podcast

Strength for Hypermobility Free Resources

Follow Nikki on Instagram

Check out the full show notes here!

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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

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Related Episodes

LTYB 358: Hypermobility, Pain and Strength Training with Nikki Naab-Levy