Stronger by Design for Women

Could you be sabotaging your fitness with improper breathing?  

In this episode, Michelle and Brianna Battles uncover the hidden challenges women face when training during and after pregnancy.  

They dive into the intricacies of Diastasis Recti, the crucial role of pelvic floor health, and why breathing techniques matter more than you think.  

This conversation is a must-listen for women looking to navigate the "messy middle" of postpartum fitness, offering practical tips, expert advice, and a fresh perspective on how to truly support your body through its remarkable transformations. 

WHAT TO LISTEN FOR
01:20 - The double standards in male vs. female conditioning
09:38 - Cues for breathing during deadlifts
16:23 - The importance of gradual postpartum recovery
27:52 - The role of progressive overload in postpartum fitness 

GUEST: BRIANNA BATTLES
Website | Contact | YouTube  

CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook 

Is it possible to keep up with intense athletic training during pregnancy, or is it time to rethink your routine?  

In this episode, Michelle and Brianna Battles dive deep into the unique challenges and misconceptions faced by female athletes as they navigate the complexities of pregnancy, postpartum, and beyond. 

Brianna Battles, a relentless advocate for women's health, shares her journey and expert advice on how to balance fitness with the physiological and psychological changes of motherhood.      

WHAT TO LISTEN FOR
04:55 – Managing Postpartum Expectations
08:58 – Redefining Fitness Goals for Longevity
13:44 – Foundational Health Tips for Pregnancy
24:14 – Tracking Your Cycle and Hormone Health 

GUEST: BRIANNA BATTLES
Website | Contact | YouTube  

CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook 

Are you tired of cookie-cutter coaching approaches that don’t cater to your unique needs?  

In this episode, Michelle and Victoria Scott dive into the critical importance of personalized communication in coaching, especially for women over 35 focused on fat loss and muscle building.  

They unpack how understanding each client's preferences can lead to better results, why patience and long-term commitment are key, and the pitfalls of one-size-fits-all fitness plans.  

WHAT TO LISTEN FOR
3:52 - The Diversity of Client Preferences
13:51 - The Timeline for Achieving Ideal Body Composition
18:19 - The Role of Genetics in Fitness
25:42 - Staying Motivated and Focused on Long-Term Goals 

GUEST: VICTORIA SCOTT
Website | Instagram | YouTube | TikTok  

CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook 

No one is going to “save” you. In today's world, it's up to us to save ourselves!

Hosted by top fitness expert and coach Michelle MacDonald, the Stronger by Design podcast is for women who want to take radical ownership of their bodies and mindsets.

Michelle, known worldwide for her Transformation Programs, delivers world-class knowledge to help women redefine the aging process and embrace longevity, anti-aging, empowerment, resilience, fitness, and muscle-building.

Since 2012, Michelle has been coaching women online, sharing her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist.

Since 2012, Michelle has been coaching women online, sharing her expertise as a Physique Champion and ISSA Strength and Conditioning Specialist. In 2016 she Co-Founded Tulum Strength Club, an online Physique Contest Prep Team, and she founded The Wonder Women (TWW) in 2020 and the TWW coaching academy in 2022. She has inspired countless women to take control of their lives and build their own strength, as is likely most well known for the work she did with her mother, Joan Macdonald, Train With Joan™, who lost 70 lbs in her 70s and when on to become a Fitness Influencer.

Michelle now has her own Fitness App launching in the fall of 2024, Stronger By Design™ as well as this podcast by the same name.

Join us on Stronger by Design to discover how to cultivate resilience, achieve lasting fitness, and empower yourself for a healthier, more vibrant future. This podcast is specifically tailored for women passionate about longevity, resilience, strength and fitness, providing them with the knowledge and motivation to transform their lives.

Is your fitness coach truly qualified?  

In this episode, Michelle dives deep with world champion and seasoned fitness coach Victoria Scott, who reveals why women over 35 are the most underserved yet lucrative demographic in the fitness industry. 

Victoria shares her journey from corporate marketing to becoming a renowned personal trainer with nearly 15 years of experience. She emphasizes the importance of extensive mentoring, continuous learning, and the pitfalls of the predatory practices of unqualified online coaches. 

Victoria also discusses the significance of investing in a knowledgeable coach, understanding the nuances of female fitness, and setting realistic goals.  

WHAT TO LISTEN FOR
02:28 - Dangers of unqualified fitness coaches
08:55 - The Science of Fitness
11:58 - The Mentor's Touch
23:31 - Investment in Health 

GUEST: VICTORIA SCOTT
Website | Instagram | YouTube | TikTok

CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook 

Is your fitness coach truly qualified?  

In this episode, Michelle dives deep with world champion and seasoned fitness coach Victoria Scott, who reveals why women over 35 are the most underserved yet lucrative demographic in the fitness industry. 

Victoria shares her journey from corporate marketing to becoming a renowned personal trainer with nearly 15 years of experience. She emphasizes the importance of extensive mentoring, continuous learning, and the pitfalls of the predatory practices of unqualified online coaches.  

Victoria also discusses the significance of investing in a knowledgeable coach, understanding the nuances of female fitness, and setting realistic goals.  

WHAT TO LISTEN FOR
02:28 - Dangers of unqualified fitness coaches
08:55 - The Science of Fitness
11:58 - The Mentor's Touch
23:31 - Investment in Health 

GUEST: VICTORIA SCOTT
Website | Instagram | YouTube | TikTok

CONNECT WITH MICHELLE
Website | Instagram | YouTube | Facebook 

When you saw women on the cover of magazines like Seventeen and Cosmo while growing up, what did you see? They didn’t tend to include physical strength in their image of the “ideal” female figure, did they?

In fact, some find women with “too much” muscle a turn-off. But strength is beautiful too and perfectly acceptable for us as women to display. We just have to remember that for ourselves and pass that attitude down to the next generation.

Alyssa Ages is advocating for just that, not only with her two young daughters but also with her book Secrets of Giants. In part two of our conversation on The Wonder Women Podcast, you’ll learn about the importance of promoting a culture of empowerment and resilience by challenging the dichotomous message women hear regarding strength and beauty. We’ll also talk about the challenges of parenting girls in the modern age and the significance of embracing play and fun in fitness.

1:15 - The importance of changing the narrative about female strength and body image

6:47 - Why it’s more important now than ever to teach young women about resiliency, strength, and embracing failure

9:30 - How we can begin to change the narrative about what’s acceptable and possible for women

11:45 - The mixed message society has always thrown out there about strong women

20:05 - The joy in becoming strong and why we should lose the idea of exercise and embrace the idea of play as adults

27:50 - The importance of appreciating the journey you’re on, regardless of whether or not you reach your goal

Connect with Alyssa Ages

Alyssa Ages

Alyssa at The Globe and Mail

Mentioned In How to Start Changing the Narrative About Women’s Bodies and Aging with Alyssa Ages

“Strength Training Isn’t About Success. It’s About Failure.” by Alyssa Ages | Slate

“I’m Done Apologizing for Being a Strong Woman” by Alyssa Ages | ELLE 

“Freya India - Deconstructing the Female Mental Health Crisis” | Modern Wisdom Podcast

GIRLS: Girlhood in the Modern World (Substack)

Chop Wood Carry Water by Joshua Medcalf

Arnold Sports Festival

Michelle MacDonald on Instagram

The Wonder Women Official on Instagram

Learn more about transforming your life and being part of The Wonder Women family

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How much would you’ve bet that the unathletic kid in your neighborhood would somehow go on to be a competitive athlete?

As a child, my guest Alyssa Ages couldn’t swim a pool lap or get a hit in Little League to save her life. But now she’s a strength training enthusiast and advocate who has spent 10 years competing in marathons, triathlons, and strong woman competitions. Her book Secrets of Giants dives into her journey in strength training and why people pursue it, the lessons she’s learned as a result, and how everyone can leverage those same lessons.

In this conversation on The Wonder Women Podcast, you’ll hear about how Alyssa’s time as an endurance athlete and strong woman competitor prepared her to embrace and learn from failure and how doing so helps you in and out of the gym. You’ll learn how strength training helps you maintain your independence, push past your limits, and endure discomfort.

1:53 - How Alyssa got started in strength training and what inspired her book

8:00 - How Alyssa’s life (and perspective on failure) changed due to lessons learned from strength training

14:50 - The balance of pushing yourself to your limits while still maintaining control and why discomfort can be empowering

20:56 - Why women should embrace strength training and reject the idea of taking it easy as they get older

Connect with Alyssa Ages

Alyssa is a Toronto-based, New York-born author, freelance writer, and copywriter. She is also a mom, strongman competitor, endurance athlete (six marathons & an Ironman), rock climber, CrossFitter, and former member of the Jersey City Bridge & Pummel roller derby team. Her work has appeared in ELLE, GQ, SELF, Slate, The Globe & Mail, WIRED, Men’s Health, Parents, and others.

Her debut book, Secrets of Giants: A Journey to Uncover the True Meaning of Strength was featured in The New York Times and Publisher’s Weekly, among others. It is part personal narrative, part research mission, part midlife crisis odyssey into the world of strength to answer the question: What if strength isn’t about how much we can lift, but how we manage life’s struggles?

Alyssa Ages

Alyssa at The Globe and Mail

Mentioned In How Strength Training Helps You Push Past Limits In and Out of the Gym with Alyssa Ages

“Powerlifting Past 40 with Marisa Inda and Jen Thompson” | The Wonder Women Podcast

Grit: The Power of Passion and Perseverance by Angela Duckworth

“Strength Training Isn’t About Success. It’s About Failure.” by Alyssa Ages | Slate

Arnold Sports Festival

Michelle MacDonald on Instagram

The Wonder Women Official on Instagram

Learn more about transforming your life and being part of The Wonder Women family

Leave a rating and review

This conversation is a real heart-to-heart with three amazing women who stared cancer in the face and came out on top. Each of them brings their own take to the table, shaped by their own battles with the disease.

First up, Kelly Gahr, shares her experience with brain cancer, highlighting how jumping in early made all the difference. She's upfront about how the choices we make in life can seriously impact our chances and how we feel.

Then hear from Tamara Johnson, a former nurse who took on lung cancer and won. Tamara shares some truths about why staying on top of your health and catching things early is so important. Her story is a real eye-opener about why regular check-ups and listening to your body matter.

We wrap up with Leigh Fernandez, who is navigating a second diagnosis with breast cancer. She lays it all out, showing just how lifestyle and having a strong support system help you navigate your way through treatment.

As the episode comes to a close, these remarkable women all agree on one thing: taking charge of your own health is key when facing cancer. They're all about urging people to stay aware of changes, seek help when needed, and keep that positive attitude going strong. Their shared experiences and wisdom shine a light for listeners, nudging them to be proactive about their own health and happiness.

2:40 - Kelly shares her journey of discovering and treating her brain tumor. She gets real about the initial mix-up in diagnoses.

09:18 - How a cancer diagnosis can totally shake up your habits and mindset.

14:04 - Tamara shares on her own journey battling lung cancer. She stresses the importance of being your own advocate in the healthcare game and not hesitating to push for more tests when you need 'em.

25:32 - Why prevention and screening are critical. Being proactive with your health is key.

40:56 - Leigh reflects on how her cancer journey shook up her day-to-day life and the struggles of keeping things normal during treatment.

42:24 - The importance of self-compassion and leaning on support networks during personal health journeys.

46:22 - Why it's crucial to be your own advocate, especially when it comes to catching things early.

53:39 - Keeping healthy habits to bounce back strong. Plus, how staying mentally tough plays a huge role in the recovery journey.

56:25 - We get real about the mental toll of illness and why it's so important to keep that sense of independence and normalcy alive.

Mentioned In Three Inspiring Stories of Cancer Survival and Proactive Health Advocacy

Michelle MacDonald on Instagram

The Wonder Women Official on Instagram

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Do you know that expression about skipping leg day at the gym? That’s not just sage advice for your body!

Last week on the show, Dr. Ayesha Sherzai discussed the role of nutrition in fostering brain health. This episode of The Wonder Women Podcast features part two of that conversation where she touches on how resistance training exercise, stress, and sleep impact the brain.

So tune in to learn about the cognitive benefits of working out your legs, recognizing your stress triggers, and regulating your stress levels. Dr. Sherzai will also teach you about the link between sleep changes and menopause and why you need to continue challenging your mind.

00:46 - Why lower body strength training leads to greater cognitive health

5:25 - Why unwinding is the centerpiece of brain health and the importance of differentiating between good and bad stress

7:35 - How to figure out your stress triggers and auto-regulate yourself out of it

13:01 - How sleep helps your brain and memory consolidation and why your sleep changes as you go through menopause

15:55 - How to optimize your cognitive activity and its physical effect on the brain

Connect with Dr. Ayesha Sherzai

The Brain Docs | Instagram | YouTube

The Neuro Academy

The NEURO Plan Playbook by Drs. Dean and Ayesha Sherzai

The Brain Health Revolution Podcast

Mentioned In How Exercise, Stress, and Sleep Impact Your Cognitive Health with Dr. Ayesha Sherzai

Mavros, Yorgi, et al. "Mediation of cognitive function improvements by strength gains after resistance training in older adults with mild cognitive impairment: outcomes of the study of mental and resistance training." Journal of the American Geriatrics Society 65.3 (2017): 550-559.

“Social media, mental health, and reliable nutrition information (with Kimberly Wilson, PhD) | The Brain Health Revolution Podcast

Michelle MacDonald on Instagram

The Wonder Women Official on Instagram

Learn more about transforming your life and being part of The Wonder Women family

Leave a rating and review