We finally tackle the tricky but simple subject of nutrition and food. For this first conversation about eating and training, we introduce the basic concepts of nutrition, from the most important aspects to the least. We talk about what we actually eat, and what we struggle with when planning our own meals, and our perspectives on how to stay sane and happy while eating to support our goals.

Nutrition resources (short list):

• Renaissance Periodization
• Barbell Medicine
• Bay Strength Blog: Getting More Protein
• Team Proscience

Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at [email protected].

The people have spoken: we’re talking about leggings! We’ll give you an overview of the other essential equipment for lifting: what we personally use and what we recommend for our lifters. We talk a lot about shoes, plus belts, sleeves, and the the other bits and bobs you might want to pick up to support your training, and finally, a leggings review. Plus, we tell you what TV we’re obsessing over.  

Links:

• Decoding West World
• Kameron Michaels
• Muscles To The Masses
• Bay Strength Shoe Guide
• Best Belts
• Dominion Strength Training Belts
• Rehband Knee Sleeves
• SBD Knee Sleeves
• Rogue Straps and Wrist Wraps
• IPF Approved Equipment
• Cassi’s Ride or Die Legging: Lululemon Align
• Katherine’s Ride or Die Legging: Old Navy High Waisted

Find us on Instagram or Facebook @morefemalestrength or email us at [email protected].

Motivation is a hot topic in lifting circles because training is so sweet when we have it, and such a chore when we don’t. We get real about what motivation can offer, how to deal when it leaves us, and how to get it back. Plus, lifting in birkenstocks? Totally. And how to add to our Ultimate Deadlift Playlist on Spotify.

Links:

• Sarah Chamberlain’s article in The Guardian
• Nikki Burman on instagram
• American Raw Fitness, Gilbert, AZ
• Deadlift Playlist Collaborative on Spotify

Find us on Instagram or Facebook @morefemalestrength or email us at [email protected].

Cassi and Katherine talk about what makes Instagram so addicting - and potentially harmful. Why do lifters love Instagram? And why do we sometimes feel bad about ourselves after a mindless scroll through our feed? We get into all of this, and discuss strategies for freeing ourselves from Instagram jealousy. Plus, competition recap and some of our favorite social media follows.

Find us on Instagram or Facebook @morefemalestrength or email us at [email protected].

When your online trainee comes to visit, what do you do? Interview her for the podcast of course! Coached by Cassi through Starting Strength Online Coaching, Demetra Szatkowski is a lifter, strength coach, pole dancer, and creator of Witches Get Strong. Demetra’s coaching practice integrates strength training according to the Starting Strength model with empowerment and awareness practices that teach women to experience more pleasure in their bodies. We talked with Demetra about her journey to strength, what inspires her to teach others, and how she fits the principles of Starting Strength into the Witches Get Strong program.

LINKS:

• Fitness Witch https://fitnesswitch.net/
• Witches Get Strong Instagram https://www.instagram.com/witchesgetstrong/
• Starting Strength Online Coaching https://startingstrengthonlinecoaching.com/

Find us on Instagram or Facebook @morefemalestrength or email us at [email protected].

Cassi and Katherine talk about competition, but they start with collaboration. They discuss the value in building bridges between coaches, connecting networks and most importantly, learning from others. Then they break down what it means to be a strength athlete. Who “gets to” compete, the benefit of competition to your training and community, and how you can incorporate some competition into your training even if you don’t want to get on the platform.

LINKS:

• Oakland Strengthlifting Meet: https://usstrengthlifting.com/event/2018-ussf-challenge-oakland/
• Pull for Pride (Richmond, VA & other cities): https://pullforpride.com/
• Niki Sims “9 Meet Day Tips”: https://betweensets.wordpress.com/2015/10/06/9-meet-day-tips/
• The Broad, Richmond, VA: https://www.wethebroad.com/

Find us on Instagram or Facebook @morefemalestrength or email us at [email protected].

In this discussion with Dr. Austin Baraki, we talk about his recent research on the topic of psychosocial influences on training. He tells us what the data says about their effects on performance. We explore how expectations and management strategies can mitigate the effects of Our Feels on our recovery, adaptation, and performance, including some specific strategies coaches and lifters can use to keep training on track in the face of high stress or strong feelings.

LINKS:

• Aches and Pains by Austin Baraki https://startingstrength.com/article/aches-and-pains
• Barbell Medicine http://www.barbellmedicine.com/
• Barbell Medicine on YouTube https://www.youtube.com/channel/UCMcGFPjX2aQy31KYdEvT2-Q
• Austin Baraki on Instagram https://www.instagram.com/austin_barbellmedicine/

Find us on Instagram or Facebook @morefemalestrength or email us at [email protected].

Join us in a conversation with therapist and strength athlete Molly Merson, discussing mental health and its effects on our training. We all get The Feels from time to time - what happens when those feels get the better of us, in and outside the gym? How can we as lifters make friends with our mental state, and how can we as coaches better serve our trainees in managing these struggles? We get into ALL of that and more in this episode that includes a glowing recap of USSF Nationals weekend and Cassi and Katherine’s reunion on the West Coast!

LINKS:

• Molly’s website: www.mollymerson.com
• Sliding scale & other therapy in the Bay Area:
• • Women's Therapy Center: www.womenstherapy.org
  • The Psychotherapy Institute: www.tpi-berkeley.org
  • Access Institute: www.accessinst.org
• Sliding scale & other therapy in Richmond, VA:
• • Healing Circle Counseling: www.healingcirclecounseling.com
  • Heart and Mind Therapy: www.heartmindrva.com
  • Mind Body Art Essentials: www.mindbodyartessentials.com
• If you’re thinking about suicide, are worried about a friend or loved one, or would like emotional support, the Lifeline network is available 24/7 across the United States at 1-800-273-8255
• Crisis text line: Text 741741 from anywhere to reach a trained crisis counselor.
• The Icarus Project is a group that works to decolonize and destigmatize mental health and neurodivergence and focuses on mutual aid. Check them out at http://theicarusproject.net/

Find us on Instagram or Facebook @morefemalestrength or email us at [email protected].

Why do we squat, bench, deadlift, and press? How did we chose those exercises, what benefit do they have, and how do we decide how to perform them? In this episode, Cassi and Katherine break down the Big Four barbell lifts, from selection to execution, including some helpful tips on how to approach each lift. Plus, Mail Bag, Awesome Gym Shout Out, and A Cool Thing On The Internet.

LINKS:

• Alan Thrall “Starting Strength Rebuttal” https://www.youtube.com/watch?v=WnNXlXX7-6k&t=1s
• The Deadlift in Five Steps with Mark Rippetoe https://www.youtube.com/watch?v=VGZrATR1O4E
• How To Deadlift: The Starting Strength 5 Step Deadlift https://www.youtube.com/watch?v=wYREQkVtvEc
• 1 Minute Deadlift Setup https://www.youtube.com/watch?v=RvCrfhH3LJU

Find us on Instagram @morefemalestrength or email us at [email protected]. And we're now on Facebook too - so please like our page: https://www.facebook.com/morefemalestrength!

On this freewheeling episode, Cassi and Katherine get deep into the weeds to talk about body stuff - having one, dealing with expectations, saying no to bullsh*t, and of course, how strength can help you be more awesome in your physical existence. We hope this broad and sometimes rambling discussion can spark more conversations, with us, with others, and with yourself.

LINKS:

• Our Bodies, Ourselves, the book: https://www.amazon.com/Bodies-Ourselves-Boston-Womens-Collective/dp/1439190666
• Our Bodies, Ourselves, non-profit organization: https://www.ourbodiesourselves.org/about/
• Seinfeld “Spongeworthy”: https://www.youtube.com/watch?v=gfDyOyrY-zM
• Three Way NOT to Get Bulky From Lifting: https://startingstrength.com/training/three_ways_to_not_get_bulky_from_lifting

Find us on Instagram @morefemalestrength or email us at [email protected]. And we're now on Facebook too - so please like our page: https://www.facebook.com/morefemalestrength!