Be honest with yourself, are you a runner who could probably benefit from doing some strength and conditioning? Do you struggle to stay motivated to do it? Are you recurrently injured? Perhaps you don’t really know what to actually do or where to even start? 

In this episode, Dr. Juliet McGrattan is joined by fitness instructor and Health Coach Chantel Oakley.  With huge experience as a trainer, including working with Nike, Chantel walks us through why strength work is so important for runners. She explains what benefits we’ll get, how quickly we’ll notice them and how to do exercises with good form. Starting with simple body weight exercises and progressing to resistance bands and one set of dumbbells, we’ll discover how it’s actually quite simple for us all to add some strength work into our week. 

More than that, Chantel helps us to reconsider our motivations for training. How to move from a life of ‘should do’s’ and shame to one of ‘can do’s’ and hope. A mind set switch can prove very powerful when it comes to creating and sticking with new habits. You’ll be heading straight for your fitness kit by the end.

Host: Dr. Juliet McGrattan.
Recorded: November 17, 2021

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

Basketball fans will immediately recognize the skills of Team GB Olympian Temi Fagbenle, and those who have yet to know her will soon discover that she is a multi-faceted and multi-talented woman. Her relentless drive to win on the court is only matched by her ambitions on the cat walk, in the board room and on a set. It soon becomes apparent that she is not content with just her sporting achievements. Her other passions also fuel her drive, which aligns with her desire to inspire young girls and women, to encourage them to create their own pathway to realize their own dreams. Temi’s story is by no measure ordinary—that’s not her style—she has always been a high achiever from NBA to Olympian, USC to Harvard. One of 12 children born to Nigerian parents in Baltimore, Maryland, Temi was raised to believe in herself, to be a confident woman. She was always told she was beautiful and she exudes that inner strength which she hopes will encourage girls and women to feel body positive. She is, in short, a role model for all girls and women in sport, and in life, an example of how women can orchestrate their own inspirational journey… and it’s easy to be inspired by Temi. With the Paris 2024 Olympic Games her main focus, Temi is determined to complete some unfinished business. Team GB missed out on qualifying for the Rio and Tokyo Games, which is still an open wound. And while Olympic qualifications have just begun, she is also jetting back and forth to play for her league team at Çukurova Basketbol in Turkey. All this while running a fledgling business, along with her other off-court pursuits as a model, actress and UN women partner. This was a conversation I hope you enjoy as much as I did.

Host: Chris Stafford
Recorded: November 11, 2021

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

The legendary Black Ferns sent shock waves through the world of women’s rugby this week being defeated for three successive games, which is unheard of. Ali Donnelly from Scrumqueens explains what's behind these headlines and if the Black Ferns have been caught napping now that other teams have become professional. And she has the other top news stories from the 15s as we head into a holiday season for the women’s game. And Nancy has the rest of the news which this week includes the WTA Finals in Guadalajara, Emma Raducanu’s new coach, a round of football including the NWSL playoffs and a renewed WSL contract. Also the darts season has just got underway and already Fallon Sherrock is making history

Hosts: Chris Stafford & Nancy Gillen
Guest: Ali Donnelly, Scrumqueens
Recorded November 16, 2021

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

This week Kirstin discusses the benefits of setting intentions for a training season, for your week, even for each individual workout. She has been experimenting with this for this training season setting up for Ironman 70.3 Indian Wells coming up on December 5th, and her biggest takeaway is that it helps with overall mindset. Nobody goes looking for "mindset improvements", but the benefits of working on your "mindset" show up in your performance. She has already started to see the benefits in her performance, especially with swimming. Kirstin explains what her intentions have been and how they've helped when motivation is severely lacking.

Host: Dr. Kirstin Lauritzen.
Recorded: November 15, 2021

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

We are all about best friends on this episode as Naya and Lo are joined by their besties; Jaz Gray and Nicole Heavirland respectively. We get the low down on what made them click and why their relationships are so special both on and off the field. We find out their pet peeves and how they annoy each other, and we also hear how their different personalities work to improve the other. Plus Nicole spills the beans about Lo as her room mate when they are on tour. And if you follow them on social media you’ll have an idea that anything goes between these two! And no, they are not dating! Our favorite Leo’s also answer cubs questions so stay tuned to the end. This is a fun episode.

Hosts: Naya Tapper & Ilona Maher

Recorded: November 10, 2021

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

Modern Pentathlon Olympic Silver Medalist, World Champion, Performance Consultant, Speaker and Coach Samantha Murray joins Chris & Nancy this week to explain the workings of the governing body in the light of the UIPM’s decision to drop the equestrian phase of the sport. We hear about the efforts being made by a group of change, Pentathlon United, to introduce transparency and include the athletes in the discussions, as well as the movement to oust the current president. The goal of course is to keep the sport in the Olympics and uphold integrity that has been undermined by the current debacle. Elsewhere Nancy has other news from around the world involving football, rugby, marathon running, and more.

Hosts: Chris Stafford & Nancy Gillen

Recorded: November 9, 2021

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

Kirstin begins by sharing some perspective around training and race outcomes. She then answers questions from listeners that she has received through social media which include whether taking long term supplemental magnesium is safe or not and how to manage inflammation in a way that gets you to the finish line both healthy and fit.

Host: Dr. Kirstin Lauritzen

Recorded: November 8, 2021.

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

Abby’s guest on this episode is Justine Mettraux, a Swiss sailor who grew up navigating the waters of Lake Geneva with her four siblings. She began sailing competitively as a teenager, before quickly rising through the ranks as one to watch. In 2013, she came second in the Mini-Transat before joining the all-female crew onboard Team SCA, led by offshore sailing legend, Sam Davies, for the 2014-15 Volvo Ocean Race. Justine officially joined 11th Hour Racing Team in 2021, following a transatlantic training run with the crew in 2020. She will co-skipper the team’s existing IMOCA 60, known as 11th Hour Racing Team - ALAKA'I, with British navigator, Simon Fisher. They are currently leading the IMOCA Globe Series so will be a strong contender going into the Transat Jaques Vabres Race, a double handed race from Normandie, France to the Caribbean Island of Martinique. To kick off this episode Abby taps into the knowledge and experience of record breaking sailor Dee Caffari to seek her insights into who we should be looking out for in this tactical and exciting race across the Atlantic.

Host: Abby Ehler

Recorded: November 3, 2021

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

We begin this week’s top news stories with an update from Modern Pentathlon and a proposal by its international federation the UIPM to replace the equestrian discipline with cycling. This follows the incident in Tokyo of a German rider and trainer who were in the lead at the time being eliminated for abusing the horse. Another update from the Olympics involves beach handball and the dress code being updated following criticism and sexism regarding the bikini rule. We have the final qualifiers for the WTA Final taking place next week in Guadalajara, Mexico. US Softball has named Heather Tarr as its Head Coach, Welsh rugby is making history by awarding professional contracts to the women’s team. Germany’ Isabell Werth won the FEI Dressage World Cup™ 2021/2022 Western European League qualifier in Lyon, France with the 16-year-old mare Weihegold OLD with whom she claimed the last three series titles. England cricketer Sarah Taylor has been given a groundbreaking coaching appointment with a men’s team. The Los Angeles 2028 Organizing Committee is at odds with the local union. And the Euro 2022 football draw is announced.

Hosts: Chris Stafford & Nancy Gillen

Recorded: November 3, 2021

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.

This week it’s the ‘hot’ topic of inflammation which all athletes deal with eventually. Kirstin addresses the second part of the training block where inflammation builds up in the body, we get those adaptations to exercise, and then... it stops. We plateau. This is often where athletes increase their training and try even harder but they run the risk of running themselves into overtraining versus running themselves back into performance improvements. We also cover in further detail which markers are signs of increased inflammation and what you can do to improve chronic inflammation levels, if you know this is something you've been dealing with for a while.

Host: Dr. Kirstin Lauritzen

For more information, links and resources and hundreds more conversations from the world of women’s sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World’s First and Only Podcast Network for Women’s Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at [email protected].

Become a supporter of this podcast: https://www.spreaker.com/podcast/women-unscripted--4769409/support.