On today's episode I'm joined by Dr. Alyssa Olenick to give you some of the information you need to combine weight training and running, and pursue your goals as a hybrid athlete! 

 Some topics we discussed:

• Mistakes lifters make when adding running to their training for the first time
• Will running kill your gains?
• Adjusting volume and intensity when starting a hybrid program 
• The cortisol boogie man and low energy availability 
• Improving your aerobic capacity 
• How Alyssa does all that she does and lessons she's learned along the way

Dr. Alyssa Olenick holds a Ph.D. in Exercise Physiology is a certified sports nutritionist and Crossfit Level 2 Trainer. Alyssa completed her doctoral training in exercise and human metabolism, sex differences and menstrual cycle physiology. She is currently a postdoctoral research fellow researching the areas of menopause and metabolism. As a coach she specializes in the areas endurance, strength and hybrid training. She runs her online business ‘Doc Lyss Fitness’ and is a strength athlete, ultra-marathon runner, and all-around fitness lover who is passionate about educating people on science-based fitness to get them into the gyms and on the roads/trails — or often, doing both at the same time!

You can learn more about Dr. Alyssa Olenick and her programs at: www.doclyssfitness.com
Find her on Instagram:
@doclyssfitness
YouTube Channel: HERE

Connect with Sarah:
www.fortify-health.com
Instagram: @SarahFordBishop
Coaching and Consultations 

On today's episode I discuess the nutrition hierarchy to hopefully clear up some confusion and ease stress around your diet setup and meal planning.

Links
Meal Formula

Peri-Workout Nutrition Post (deep dive)

Peri-Workout Podcast

Connect with Sarah:
Instagram: @SarahFordBishop
Coaching and Consultations 

Questions answered on today's episode:

-at 1800 calories,pushing hard in the gym and thought it was my maintenance but weight has gone up 3 lbs the last 2 months. Clothes are getting snug as well. Should I cut or stick with it? Body composition is not great either.

-encouragement for someone trying to find maintenance and feeling less lean or scared of fat gain?

-I have goals of competing for a show in 2024 but don’t know where to start 

-favorite carb sources?

-Can you explain too much fiber?

To submit questions for the show email: [email protected]

Connect with Sarah:
Instagram: @SarahFordBishop
1-on-1 Coaching 

Connect with Jess on Instagram 

Today I welcome my sister Kelsey on the podcast to talk about how to actually improve your digestion and not sacrifice your social life or sanity in the process. 

Topics Include: 

• Signs your digestion is off 
• Foods to add in to your diet to help 
• Supplelemtns for bloating 
• Morning routines 
• Stress perception dropping the victim mentality to heal 

a few products mentioned
Aloe Juice 
Glutamine Powder 
Digestive Bitters  or HERE

Connect with Sarah:
www.sarahbishopfitness.com
Instagram: @SarahFordBishop
1-on-1 Coaching or  Application

For consultation email: [email protected]

Kinks- we all have them! Alexa is back and joins me to chat about all the ways bodybuilding and fitness kinks manifest. This episode idea sprung from this reel on Instagram, and we hope it will inspire you to get curious about what your own kinks might be revealing to you, and help invite change.

Book: Existential Kink by Carolyn Elliot on Amazon

Find Alexa on Instagram: @alexarukstela

Connect with Sarah:
www.sarahbishopfitness.com
Instagram: @SarahFordBishop
1-on-1 Coaching Application

Haylee Colannino joins me today to talk about why gut health is such a key aspect when it comes to achieving and maintaining your goal physique. You may have heard me say "a health body is a responsive body" and optimal digestion and a healthy gut are huge players when it comes to systemic health and wellness. Haylee and I discuss :

• Biofeedack not to ignore 
• Why digestion matters for your physique goals 
• How stress, training and competing can lead to leaky gut and other digestion issues
• Pre and post workout meal tips for better digestion and performance 
• Meal timing and spacing 

If you are interested in receiving the recording for our Case Study Workshop on Candida and Amenorrhea, please email : [email protected]

Connect with Haylee:
IG: @coachhaylee_rd

Connect with Sarah:
Instagram: @SarahFordBishop
1-on-1 Coaching Application
www.sarahbishopfitness.com

On today's episode I'm joined by Alexa Rukstela to talk about how both the feminine and masculine energies present themselves in healthy and unhealthy ways in our industry. Topics Include:

• Bringing the embodied feminine into fitness/bodybuilding . Why has she been shut out do you think and how can we bring her back in
• Signs in our biofeedback your masculine and feminine energies might be out of balance 
• Body image and the bikini division. What have you seen to be common challenges working with this population? 
• Healthy Levels of Control 

Find Alexa on Instagram: @alexarukstela

Connect with Sarah:
www.sarahbishopfitness.com
Instagram: @SarahFordBishop
1-on-1 Coaching Application

Join me for Season Two of Unfiltered Fitness Radio!

Connect with Sarah:
www.sarahbishopfitness.com

Instagram: @SarahFordBishop

1-on-1 Coaching Application

Email: [email protected]

Today ruby joins me to talk about the realities of transformation including:

• Pushing your comfort zones 
• Committing to change
• Letting go of old identities 
• Body image
• The confidence that comes from showing yourself you're capable of more

Connect with Sarah:
Instagram: @SarahFordBishop
Sponsors and Links
[email protected]

Connect with Ruby
Instagram HERE

Injured? Surgery? New baby? Work schedule insanely busy? Inevitably there comes a time for most of us where life forces us to be out of the gym. And in those cases, for most of us the first thought is "what will happen to my progress?" "Will I lose my gains" 

On today's Episode Brandon DaCruz  joins me to discuss what happens to muscle and strength after 1 week, 3 weeks, 6 months out of training. Hint- it's not as bad as you think. 

Topics Include:

• How do we lose muscle 
• How long can we take off before muscle is lost?
• What  the detraining research shows us 
• Maintaining Gains while reducing volume 
• Why you think your losing muscle

             and more!

Find Brandon on Instagram HERE
https://linktr.ee/brandon_dacruz

Connect with Sarah
Instagram: @SarahFordBishop
1-on-1 Coaching Application
Email: [email protected]