The Strength Academy

If you’ve been diagnosed with an autoimmune disease and are a strength athlete, listen up! This episode is for you. In today’s episode, we discuss what an autoimmune disease is, how to manage your training/recovery, and how to alter your diet to live your best life as an athlete.

• Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy
• Check out our sponsors:

• • Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN.
  • Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.
  • Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!
• You can find all of the resources for this episode on our website: https://femalestrengthacademy.com/training-with-an-autoimmune-disease-episode-115/

For whatever reason you have taken a hiatus from lifting. Whether it’s because you have been injured, other obligations outside of lifting have taken priority, or you’ve simply lost your fire, you have taken some time away from the barbell and you’re ready to get back into it. Today we share our tips and caveats about getting back into lifting after taking a break. If you’ve been looking to reignite your fire for lifting, this was made for you!

The blog post for the episode can be found here: https://femalestrengthacademy.com/reignite-your-love-for-lifting-ep-114/

REIGNITE Ebook/Program is available NOW! Head over and grab your copy today!

• Find us on Patreon: www.patreon.com/empoweredbyiron
• Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy
• Check out our sponsors:

• • Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN.
  • Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.
  • Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

Dr. Lauren Polivka - Experts of Iron: Episode 01

*Reupload! This episode disappeared off the face of the earth, so we are re-releasing it! Hopefully it sticks around this time!

Welcome to Experts of Iron! Our first episode features Lauren Polivka, Doctor of Physical Therapy (DPT). In this episode Lauren walks us through her journey to becoming a DPT, common issues or injuries she treats in her powerlifting, weightlifting and CrossFit athletes, and how she has made a name for herself in a male-dominated industry. 

Experts of Iron is a new series here on Empowered by Iron. Each month we will sit down with experts in training, nutrition, recovery, and mindset to discuss their research, background, and relevant industry topics. 

• Where you can find Lauren: 
• • Instagram: @lapolivka11

• Lauren’s company (based out of Atlanta, GA) Repair, Perform, Recover:
• • Website: https://www.repairperformrecover.com/

Check out Female Strength Academy - The only online resource created by and for female strength athletes.

Eat for Strength and Eat for Strength - Cut courses are now LIVE!

Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron

Find us on Patreon: www.patreon.com/empoweredbyiron

Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy

Check out our sponsors:

• Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.

Highlights:

• 1:45 - How she got into physical therapy and RPR
• 12:16 - Bridging the gap
• 15:30 - Common issues and injuries
• 31:33 - How much does ignoring an injury add onto recovery?
• 43:00 - Remote PT?
• 47:00 - Preventative PT
• 55:00 - Making your own path

Do what you love because you love it, and if you don’t know what that is yet, find what works for you. Our guest today did just that, and her athletic career exploded. Katherine Nye has taken USA Weightlifting by storm and has no plans on slowing down anytime soon. She is a force to be reckoned with, and we cannot wait to see what she does this year.

Where you can find Kate:

Instagram: @katherineenye

Kate’s Sponsors:

• @velaasa code “kateUSA15”
• @unitedlifters code “Nye”
• @esc_sounds code “Nye10”
• @hardcoremeals
• @earthfedmuscle cod “Nye10”
• @virusintl

• Find us on Patreon: www.patreon.com/empoweredbyiron
• We’ve got shirts!! https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/
• Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy
• Check out our sponsors:

• Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.
• Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

With the holidays around the corner, it is always easy to get overwhelmed with family obligations, training, friends, and work. Rather than try to do it all right now, focus on doing one thing at a time. Simplify your time, and you will be surprised how much you can actually accomplish.

Empowered by Iron is take a break! We will be back January 6th, 2020 with weekly episodes!!! Talk soon ladies!

• Find us on Patreon: www.patreon.com/empoweredbyiron
• We’ve got shirts!! https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/
• Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy
• Check out our sponsors:

• Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.
• Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

Let’s talk about performance, recovery, and weight gain. In today’s episode, we talk about Kristin’s journey into eating for recovery, the theory of fluff-unfluff, and some good ol’ tough love. Plus, we may or may not be releasing something new and exciting! Listen to today’s episode for all the details!

• Eat for Strength- Mass is LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength-mass/
• Find us on Patreon: www.patreon.com/empoweredbyiron
• We’ve got shirts!! https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy
• Check out our sponsors:

• Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.
• Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

The best way for us to progress as a community is to share our experiences so that others can learn from our mistakes. Today we sit down and do just that. We share the top three things we wish we knew before we started lifting.

• Find us on Patreon: www.patreon.com/empoweredbyiron
• We’ve got shirts!! https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/
• Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy
• Check out our sponsors:

• Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.
• Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

Welcome to the podcast episode no one expected, but many of you need to hear. Today, Stacy Burr joins us to discuss Performance Enhancing Drugs (PEDs): her experience, pros vs. cons, powerlifting divisions, and community. This is an episode we hope you listen with an open mind and an open heart. Enjoy.

• Check out The Champion Mindset podcast

• Find us on Patreon: www.patreon.com/empoweredbyiron
• We’ve got shirts!! https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/
• Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy
• Check out our sponsors:

• • Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.
  • Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

• Highlights:
  • 1:00 - Why did she choose to start using PEDs?
  • 40:00 - The pros & cons of PEDs
  • 50:00 - Drug free vs. drug tested divisions
  • 1:05:00 - Our take on PEDs
  • 1:15:00 - Why you should only be spreading positivity (dealing with demons)

Most of us have likely heard the terms ‘refeed’ and ‘cheat day’ by now, but what do they mean and how do they work? Today we discuss what a ‘cheat day’ vs. a ‘refeed day’ is, ‘cheat days’ and disordered eating, and what you can do if you find that refeed and/or cheat days really derail your efforts. Enjoy!

• Find us on Patreon: www.patreon.com/empoweredbyiron
• We’ve got shirts!! https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/
• Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy
• Check out our sponsors:

• Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.
• Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

• Highlights:
  • 1:14 - What is a cheat day vs. a refeed day?
  • 14:36 - When you can’t stop eating…
  • 30:40 - Instead of a cheat day, do this instead
  • 38:00 - Remember, refeeds are only for those in a caloric deficit!
• Missed last episode? Listen HERE

Why do all nutrition goals seem to be either cutting or bulking? Why don’t we hear about the third option (i.e. eating at maintenance)?!  In today’s episode we discuss cutting and bulking cycles, what it does to your body, eating for performance, and why having a nutrition coach can be a huge advantage to your athletic potential especially when you’re eating for strength.

• Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/shop/courses/eat-for-strength/
• We’ve got shirts!! https://femalestrengthacademy.com/shop/clothing/shirts/strongaf-apparel/
• Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron
• Find us on Patreon: www.patreon.com/empoweredbyiron
• Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy

• Check out our sponsors:

• • Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander.
  • Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

• Highlights:
  • 4:30 - How we look doesn’t determine our value
  • 7:15 - Bulking & cutting
  • 19:00 - Cutting/Bulking cycle - The science of it
  • 25:10 - Eating at maintenance
  • 32:22 - Why having a nutrition coach can be vital to your success as an athlete
  • 40:43 - Let’s talk about body fat and getting StrongAF
  • 53:43 - When is it time to move up a weight class
• Resources for ideal body fat % for female strength athletes:https://www.ncbi.nlm.nih.gov/pubmed/18641044

  https://link.springer.com/article/10.2165/11319760-000000000-00000

  https://www.ncbi.nlm.nih.gov/pubmed/21986696

  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4763837/

  https://www.nature.com/articles/0803325

  https://www.ncbi.nlm.nih.gov/pubmed/18641044

  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5222856/

• Did you miss our last episode? Listen HERE!