Can lipstick and scrunchies really transform your mood? We think so, which is why we smack on some pre-show lippie to get us in the right headspace to jam - especially for conversations like today.  In this episode, we tackle a big topic and shed light on a pressing issue: the exercise gender gap. Inspired by a New York Times article, we grapple with the societal pressures that nudge women to put others first, often at the expense of their health.

Balancing self-care and societal expectations is a tightrope walk for many women, especially mothers. We unpack the weight of "mum guilt" and the notion of self-sacrifice. Through personal stories, we highlight the need for parents to model self-care. It's about fostering environments where asking for one's needs isn't met with judgement but with understanding, ensuring a holistic approach to family well-being.

Communication is the lifeline of any relationship, and we explore the courage it takes to express personal needs and boundaries. Juggling responsibilities without losing oneself requires a delicate balance, and we share insights on maintaining fitness routines amidst life's chaos. Tune in for a candid conversation that challenges perceptions and equips you with strategies to achieve personal health goals while nurturing healthier relationships.

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⚡ The Training Women podcast by Nardia Norman and Olivia Park is where we jam on women's training, health and performance.  With a combined experience of over 40 years in the fitness space, hundreds of humans trained and programs written, we bring a mix of applied knowledge, compassion and good ol' Kiwi (and Mum) humour. After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better as a trainer, coach or athlete. 

Be sure to subscribe and leave an encouraging message on Apple podcasts so other smart coaches and fitness bunnies can be in the know.

Comments and questions can be sent to [email protected], and you can also DM on Insta.

Welcome to the Training Women podcast, where today we lovingly tear down a specific midlife strength training protocol for women being recommended by a popular OBGYN. We love seeing the vast amount of education coming out from respective professionals, whose intention is to improve the health of midlife women.

But what happens when they drift out of their lane and into ours and start spruiking exercise prescriptions like a 4 x 4 (4 x sets x 4 reps) protocol?

We’re all aware of the message ‘Lift Heavy Shit’ and now do ‘4 x 4’, but simply following overly simplistic strength training advice like this can be ineffective or even unsafe without crucial context and individualisation. 

Instead, we emphasise the need for a balanced, progressive approach that cycles through different training phases, gradually building movement patterns, volume, and intensity before attempting heavy low-rep training. Working at high intensities demands proper preparation to allow continued progression, prevent plateaus, and mitigate injury risk.

Tune in as we unpack this whole shenanigan.

*Note:  We drop an F Bomb right at the start so get the ear muffs ready for little ears

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⚡ The Training Women podcast by Nardia Norman is where we jam on women's training, health and performance.  It's a mix tape of solo episodes where I go #bts on my own health and training, collaboration episodes with Olivia Park, and conversations with other experts/epic women.  After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better as a coach or athlete. 

Be sure to subscribe and leave an encouraging message on Apple podcasts so other smart coaches and fitness bunnies can be in the know.

Comments and questions can be sent to [email protected], and you can also DM on Insta. 👉 Ready to grow an online female-focused education business but don't know where to start?  Here’s how > Genius To Gold

🖥️ www.nardianorman.com

Does hitting your 40s mean playing competitive sport is off the table? Hell no. Join us as we put the focus on Nardia and learn about her BHAG of playing Hockey at a national level. Despite having played only intermittently over the past 4 years, Nardia shares how future pacing, inspired by Dr. Benjamin Hardy's "Be Your Future Self Now," helped her visualise this insane goal. 

Listen in as we explore the balance of personal goals and commitments in mid-life, focusing on Nardia's experience of taking up hockey seriously while managing family responsibilities. We discuss the importance of intentional planning and having a supportive partner, especially as energy levels change with age and perimenopause. The conversation highlights strategic decisions like what training blocks to focus on for hockey's specific demands and underscores the importance of injury prevention for masters athletes. 

We also jam Nardia’s intricate balance of training, nutrition, and managing health conditions such as PCOS, low iron and perimenopause. 

There’s lots in this one, so enjoy!

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⚡ The Training Women podcast by Nardia Norman is where we jam on women's training, health and performance.  It's a mix tape of solo episodes where I go #bts on my own health and training, collaboration episodes with Olivia Park, and conversations with other experts/epic women.  After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better as a coach or athlete. 

Be sure to subscribe and leave an encouraging message on Apple podcasts so other smart coaches can be in the know.

Comments and questions can be sent to [email protected], and you can also DM on Insta. 👉 Ready to grow an online female-focused education business but don't know where to start?  Here’s how > Genius To Gold

🖥️ www.nardianorman.com

Olivia and I reunite after two years! A lot has happened in that time, and in this episode we focus on what’s happening in Olivia’s world.   We discuss the incredible changes in her life, including her recent pregnancy and the birth of her second child, Arlo. Olivia opens up about her initial shock upon discovering her pregnancy while she was at the peak of her physical condition, and the mental and emotional journey she embarked on to prepare for her new role as a mother of two. From moving from Korea to Shanghai to navigating these major life changes, Olivia shares how these experiences have reshaped her approach to motherhood and body image.

We also explore the complex journey of regaining menstrual health postpartum, highlighting the balance between physical and mental well-being. 

Finally, we discuss the intricacies of postpartum fitness, from maintaining an exercise routine during and after pregnancy to balancing family life and societal expectations. Listen in as we break down the differences between training, exercise, and movement, and the significance of a supportive training program. 

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⚡ The Training Women podcast by Nardia Norman is where we talk about women's training, health and performance.  It's a mix tape of solo episodes where I go #bts on my own health and training, collaboration episodes with Olivia Park, and conversations with other experts/epic women.  After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better. 

Be sure to subscribe and leave an encouraging message on Apple podcasts so other smart coaches can be in the know.

Comments and questions can be sent to [email protected], and you can also DM on Insta. 👉 Ready to grow an online female-focused education business?  Here’s how > Genius To Gold

🖥️ www.nardianorman.com

One of the good things to come out of those crazy Covid times is that people are now more conscious of their mental health, and health in general than before.

This means our clients are more sophisticated and want to go beyond the typical ‘focus on aesthetic’ goals that monopolised our industry for decades. 

Women clients demand better services and want a holistic approach to their health and well-being.  

And with so much advice readily available for women it’s up to us trainers to help them a) discern the helpful information from disinformation, and b) create programs that consider their whole being. 

That’s why inside my Female Health + Performance certification I created an easy-to-understand model for FitPros to teach their clients, and for clients to learn how to connect the dots between their lifestyle choices and their results.

​​It’s called the Hierarchy of Healthy Results model, and in this episode, I briefly go over each step, and why it’s important. 

Whether you are a fitness enthusiast or a veteran of the industry, this model will help you take a 360-degree approach to your health and ultimately performance. 

Happy Listening *******

⚡ The Training Women podcast by Nardia Norman is where I talk about women's training, health and performance.  It's a mix tape of solo episodes where I go #bts on my own health and training, collaboration episodes with Olivia Park, and conversations with other experts/epic women.  After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better. 

Be sure to subscribe and leave an encouraging message on Apple podcasts so other smart coaches can be in the know.

Comments and questions can be sent to [email protected], and you can also DM on Insta. 👉 Ready to grow an online female-focused education business?  Here’s how > Genius To Gold

🖥️ www.nardianorman.com

Welcome back to the Training Woman Show!

After a 13-month hiatus, I'm stoked to reconnect with you.

In this episode, I share the reasons behind my absence, including personal struggles with perimenopause and its impact on my cognitive functions and motivation. From experiencing brain fog and huge lack of enthusiasm to dealing with midlife rage, these challenges have deeply impacted my productivity and confidence.

Yet, through it all, I've recently found a newfound sense of empowerment (as much as I hate this word); transitioning from feeling discombobulated to embracing being "unhinged". Yes. I'm officially in my 'unhinged' era, and am totally Ok with it. 

This shift marks my journey of letting go and preparing for the next phase of my life. 

Something that has helped me tremendously this year, is falling love with Hockey again, and going on my fitness journey to become a master's athlete.

Join me as I also take you through my return to competitive field hockey after years away from the sport. From my early days playing competitive hockey, and 'retiring' after university, to rekindling my passion in 2019, I'll share the highs and lows of this season, including balancing injuries and motherhood. 

I also drop a massive goal of mine, which makes me feel a bit squirmy to say it in public, but hey, it's out there now.

Happy Listening.

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⚡ The Training Women podcast by Nardia Norman is where business, female physiology, + soul conversations collide to help you raise the bar on how you do business, training and life.

Be sure to subscribe and leave an encouraging message on Apple podcasts so other smart coaches can be in the know.

Comments and questions can be sent to [email protected], and you can also DM on Insta.  👉 Ready to grow an online female focussed education business?  Here’s how > Genius To Gold

🖥️ www.nardianorman.com

[Female Health, Physiotherapy] Join me in and epic conversation with Jaime Singleton, a women's health specialist and therapist with over 15 years of experience in the field. Jamie shares her expertise and insights on the often-misunderstood topic of pelvic floor health and explains why the commonly used cue "draw your belly button in towards your spine" is incorrect and can cause more harm than good.

Listen in as Jaime shares her understanding of pelvic pain and discusses how conditions like endometriosis, pelvic girdle instability, and irritable bowel syndrome can all contribute to pelvic pain. We explore the complexities of pelvic pain and the importance of understanding the root cause in order to provide appropriate treatment. Jaime also helps us understand the impact of hypermobility on the body and how it can affect various aspects of women's health and fitness.

Finally, we discuss the value of mentorship and collaboration within the women's health and fitness industry and how professionals can work together to ensure clients receive the best possible care. Jamie and I also talk about the importance of finding a qualified women's health or pelvic health physio to work with and how to create effective client-therapist relationships. Don't miss this enlightening and informative conversation with Jaime Singleton!

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⚡ The Training Women podcast by Nardia Norman is where fitness business, female physiology, + soul conversations collide to help you raise the bar on how you coach and do life.

Be sure to subscribe and leave an encouraging message on Apple podcasts so other heart-led, ambitious coaches can be in the know.

Comments and questions can be sent to [email protected], and you can also DM on Insta.  👉 Join our Training + Coaching Women FB Page.

🖥️ www.nardianorman.com

[Brand, Leadership]

In this episode of the Training Women podcast, Nardia shares valuable insights on how personal trainers can build a recognisable and memorable brand. From recognising the value of their profession to seeing themselves as experts and leaders in the fitness industry, Nardia emphasises the need for concerted efforts over time to stand out from the competition. As she says in the show, "What are you willing to do that others won't in order to be in the top 1% of Fit Pros?".

Even though there are more personal trainers and fitness coaches than ever, there is a significant need for high-quality fitness guidance, education, and information.

This episode provides actionable advice for fitness professionals looking to make a lasting impact and income.

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⚡ The Training Women podcast by Nardia Norman is where fitness business, female physiology, + soul conversations collide to help you raise the bar on how you coach and do life.

Be sure to subscribe and leave an encouraging message on Apple podcasts so other heart-led, ambitious coaches can be in the know.

Comments and questions can be sent to [email protected], and you can also DM on Insta.  👉 Join our Training + Coaching Women FB Page.

🖥️ www.nardianorman.com

[Business, Leadership]

👉 Women's Health + Program Design Mentorship program, get on the waitlist here.

In my early days of certifying Personal Trainers at various registered training organisations, I would always ask the students the following question:

"Should Personal Trainers hire their own Personal Trainer?"

This simple question always led to vigorous debate much to my amusement, so in this TW episode, Olivia and I unpack this and share our thoughts around this. 

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⚡ The Training Women podcast by Nardia Norman is where business, female physiology, + soul conversations collide to help you raise the bar on how you do coaching + life.

Be sure to subscribe and leave an encouraging message on Apple podcasts so other heart-led, ambitious coaches can be in the know.

Comments and questions can be sent to [email protected] and you can also DM on Insta.  👉 Join our Training + Coaching Women FB Page.

[Business]

My husband and I have worked from home for almost 7 years, and while I am accustomed to managing our spaces well, I've been yearning for another space.

A gym space to be precise. Over Project Undo I realised that I need to be around other humans; to have conversations with someone other than my husband and my coffee guy. As much as I love training from my home gym, I had to get out of the house.

So I took advantage of a paid one-week trial at Legacy Through Movement, dusted off my workout shoes and headed in. What I've experienced with them has been nothing short of awesome. In fact, they have done some basic things, exceptionally fkn well. So well, I am compelled to share these with you, as both a reminder and a refresher of how you can be competitive in a market full of gyms and big box clubs.

Tune into this episode where I jam on 3 powerful topics: 1. Your unfair competitive advantage (that you probably take for granted)

2. Why competing on price is a race to the bottom (you don't win by being the cheapest)

3. The power of a paid trial (it's 2022 people, let's stop the free fkn trials already!)

Enjoy

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The Training Women podcast by Nardia Norman is where business, female physiology, + soul conversations collide to help you raise the bar on how you do coaching + life.

Be sure to subscribe and leave an encouraging message on Apple podcasts so other heart-led, ambitious coaches can be in the know.

Comments and questions can be sent to [email protected] and you can also DM on Insta.  👉 Join our Training + Coaching Women FB Page.