Afleveringen
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Are you constantly bombarded by conflicting nutrition advice?
Michelle digs into this with expert dietitian Abby Langer to debunk myths and tackle restrictive eating trends that make food feel like a minefield.
With over two decades of experience, Abby shares her insights on finding a healthy middle ground in our relationship with food, exploring topics from emotional hunger to the myths surrounding sugar.
Discover how embracing the “gray area” can lead to a more fulfilling relationship with eating, one where joy and nutrition coexist.
WHAT TO LISTEN FOR
06:17 Abby’s Method for Overcoming Food Triggers
18:07 Recognizing Disordered Eating
24:31 Understanding the Root of Food Cravings
29:56 Key Differences Between Physical and Emotional Hunger
GUEST: ABBY LANGER
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What if success isn’t just about winning but about loving the process of becoming who you’re meant to be?
In this episode, Michelle and author Joshua Medcalf dives deep into the power of self-awareness, the importance of doubling down on strengths, and the art of finding joy even in life’s hardest moments.
Joshua shares stories about his personal struggles with self-doubt and societal expectations, while emphasizing the value of resilience and staying true to oneself.
WHAT TO LISTEN FOR
01:34 - Three Underrated Superpowers: Listening, Reading, and Self-Awareness
12:55 - Internal Contracts: Why We Quit on Ourselves
16:43 - The Power of Showing Up
30:22 - Reframing Setbacks: Finding Meaning in HardshipGUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
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How do you break through the toughest barriers in life?
In this episode, Michelle and Joshua Medcalf discuss his book "Pound the Stone" and dive deep into the relentless pursuit of consistency, grit, and mental toughness.
The conversation revolves around facing life’s challenges, understanding the power of intentional living, and embracing the mundane to achieve greatness.
Michelle and Joshua explore concepts like the metaphor of pounding the stone, navigating life's darkest moments, and the importance of taking oneself seriously.
They also touch on self-belief, the art of letting go, and finding harmony between ambition and personal well-being.
WHAT TO LISTEN FOR
06:25 - Finding purpose beyond achievements and success
13:53 - Discovering the seven lessons from "Pound the Stone"
25:52 - Breaking free from limiting beliefs and rewriting your story
35:26 - Taking oneself seriously to inspire changeGUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
Website | Instagram | Finish Empty Book on Amazon | XCONNECT WITH MICHELLE
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What drives someone to choose a difficult, unconventional path over a more traditional, comfortable one?
In this episode, host Michelle and Joshua Medcalf, author of Chop Wood, Carry Water, dives into his unique journey, from living in a gym closet to mentoring athletes and professionals on mastering mental toughness.
Joshua’s story is evidence to choosing purpose over safety, embracing discomfort, and committing to the process rather than the outcome.
Through candid conversations, Joshua reveals how simple, consistent actions and a growth mindset can lead to extraordinary results.
This is an episode full of insights on perseverance, faith, and the power of doing the basics right.
WHAT TO LISTEN FOR
06:28 From Last Pick to Athlete of the Week: Mental Toughness
17:56 The Power of Mundane Consistency: Why Basics Matter
33:11 Why Focusing on the Process Will Always Win
41:57 Upgrade Your Life, Hire a Coach: Medcalf’s Call to ActionGUEST: JOSHUA MEDCALF, Founder of Train to be Clutch
Website | Instagram | Finish Empty Book on Amazon | X
CONNECT WITH MICHELLE
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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 fitnessGUEST: BRIANNA BATTLES
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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 HealthGUEST: BRIANNA BATTLES
Website | Contact | YouTubeCONNECT WITH MICHELLE
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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 GoalsGUEST: VICTORIA SCOTT
Website | Instagram | YouTube | TikTokCONNECT WITH MICHELLE
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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 HealthGUEST: VICTORIA SCOTT
Website | Instagram | YouTube | TikTok
CONNECT WITH MICHELLE
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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
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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 AdvocacyMichelle 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 SherzaiThe 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
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Have you ever thought to yourself, “This time, I’m finally going to do it” after promising you’d make healthier lifestyle choices? Then, sooner or later, you fall off the wagon again because “life got in the way” or “it’s too hard”?
Trying to get healthier doesn’t have to be difficult or a chore. You can make easy, incremental changes to your diet and nutrition that positively affect your brain and body.
Dr. Ayesha Sherzai is a brain specialist and neurologist who advocates for optimizing brain health through nutrition and lifestyle choices while emphasizing prevention rather than just treatment. She also has a knack for distilling high-level research for the public and providing easy strategies for implementing small daily changes that can turn into lifetime habits.
In part one of our discussion on The Wonder Women Podcast, you’ll get her tips for improving your brain health through nutrition and learn about the importance of critical thinking, understanding scientific evidence, and valuing expert advice when making decisions about your health. Ayesha will also share the five factors and nine foods that have been extensively studied and proven to impact your brain (and general) health.
1:24 - How Ayesha went into preventive medicine and developed a passion for focusing on healthy food and nutrition
10:05 - How the NEURO Academy helps people improve their health, especially in one aspect where many fall short
15:31 - Easy things you can do to incorporate healthier eating into your day-to-day life
20:56 - A few of Ayesha’s favorite food and nutrition resources she loves to direct other people to
23:06 - What the NEURO 9 is and why Ayesha (and her husband, Dr. Dean Sherzai) focus on it for cognitive health
28:59 - The importance of challenging outlandish scientific statements and thinking (and why it isn’t new)
Connect with Dr. Ayesha SherzaiThe Brain Docs | Instagram | Youtube
The Neuro Academy
The NEURO Plan Playbook by Drs. Dean and Ayesha Sherzai
The Brain Health Revolution Podcast
Mentioned In Easy Diet Changes Your Brain (and Body) Will Love with Dr. Ayesha SherzaiLillie Eats and Tells
Rainbow Plant Life
Yotam Ottolenghi and his books Plenty and Flavor
“Social media, mental health, and reliable nutrition information (with Kimberly Wilson, PhD) | The Brain Health Revolution Podcast
Macro Mastery: How to Calculate Your Macros and Create a Meal Plan (E-Cookbook)
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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Transitioning into menopause affects every woman differently. But too many see medications as universal cures and restrictive diets as superior ways of dealing with menopausal symptoms.
Instead of regarding medication and special diets as the be-all and end-all, it’s time to start approaching menopause in a more holistic way. And luckily, that conversation is happening more rapidly with the help of women like Dr. Jen Gunter.
In part two of my interview with her on The Wonder Women Podcast, you’ll learn about some of the interesting research she’s seen in the menopause space and the importance of this conversation starting early for women as we look at menopause more holistically. Dr. Gunter will also discuss the foundation of menopausal symptom intervention, the fallacies of super restrictive diets, and more.
1:13 - The exciting emerging research on hot flash drugs like VEOZAH
2:18 - Why we need to be thinking about menopause in a holistic way
6:21 - Myth of the superior menopause diet and why fiber might be the one “hack” you don’t know about
10:30 - Starting with just one change and the downsides of super restrictive diets
14:34 - Dr. Gunter’s book tour stop in Britain and getting back into an exercise routine
Connect with Dr. Jen Gunter
Episode 13: Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare with Dr. Jen Gunter
Dr. Jen Gunter | Twitter/X | Instagram | TikTok
The Vagina Bible, The Menopause Manifesto, and Blood by Dr. Jen Gunter
Body Stuff with Dr. Jen Gunter podcast
The Vajenda
Mentioned In How to Approach Menopause More Holistically with Dr. Jen Gunter
Episode 3: “The Complete Guide to Menopause and Hormone Replacement Therapy (HRT) with Dr. Annice Mukherjee”
Shannon Clark on Instagram
Michelle MacDonald on Instagram
The Wonder Women Official on Instagram
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We women have been traveling in some murky waters. When it comes to our health, we’ve often been misled instead of given the right information. It’s time to change the conversation around women’s health and forget what we think we know, and my guest today is leading the way.
Dr. Jen Gunter is not just an OBGYN but a myth buster and vocal critic of pseudoscience and misinformation in women’s health circles. She asks the questions about our sexual and reproductive health that many are too afraid to ask. She’s gone down the rabbit hole of trying to find answers when the medical system failed her. And her best-selling books are debunking myths and spreading evidence-based information about these tough topics that we all need to hear.
In this episode of The Wonder Women Podcast, you’ll hear tons of great actionable information about women’s healthcare. Dr. Gunter will discuss how to be alert to your and other people’s biases, recognize when you’re making uninformed medical decisions from an emotional space, look out for red flags with products and influencers in the health space, and much more!
1:49 - The reaction that took Dr. Gunter by surprise the most, a myth that’s misogynistic at its core, and how confirmation bias can perpetuate a myth
6:53 - Why Dr. Gunter has a very strict “no advertising in this space” policy when it comes to her work in exposing health misinformation
11:15 - Examples of how knowing more about your body (and the full gamut of reproductive health options available to you) helps you advocate for yourself
16:55 - The murky waters of making emotional choices when you’re uninformed and a warning about women’s health spaces on social media
21:10 - The medical experience driving Dr. Gunter to keep championing for truth and open, honest conversations
27:36 - Why people continue believing in medical myths and false beliefs even when there’s scientific evidence to the contrary
32:08 - How social media contributes to confirmation bias and the importance of curating the accounts and people you trust and follow
36:48 - The challenge with supplements and the downside of supplemental products benefiting from a transfer of goodwill
40:49 - How to be more discerning about product and information research and finding knowledgeable, trustworthy people in the health industry
Connect with Dr. Jen Gunter
Dr. Jen Gunter | Twitter/X | Instagram | TikTok
The Vagina Bible, The Menopause Manifesto, and Blood by Dr. Jen Gunter
Body Stuff with Dr. Jen Gunter podcast
The Vajenda
Mentioned In Beware of Biases, Myths, and Pseudoscience Within Women’s Healthcare with Dr. Jen Gunter
Clue app
ConsumerLab
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
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Ever wonder how to balance proper nutrition and working out with all the challenges of a changing body during pregnancy? In this episode of the Wonder Women podcast we sit down with Sara Pertusati, a devoted fitness enthusiast and Wonder Women client athlete, who shares her experience through pregnancy while staying true to her fitness goals. From adjusting her workouts to managing dietary changes and navigating the mental and physical challenges of pregnancy, Sara offers an intimate look into her life. Discover how she maintains intensity in her training, adapts her routines for safety and effectiveness, and deals with the evolving expectations of her body and mindset. Sara's story is a sterling example of how to balance a resilient mindset, planning, and the joy of preparing for motherhood without losing sight of one's personal health and strength.
Michelle MacDonald
Follow Michelle on Instagram at:
https://www.instagram.com/yourhealthyhedonista/
and
https://www.instagram.com/thewonderwomenofficial/
Interested in transforming your life and being part of The Wonder Women family?:
https://thewonderwomen.com/inquire-now/
Timestamps:
00:00:00 - Introduction to the episode and Sara Pertusati.
00:02:15 - Sara shares the initial reaction and feelings upon discovering her pregnancy, emphasizing her determination to maintain fitness.
00:05:34 - Discussion on the early adjustments Sara made to her workout routine in the first trimester, focusing on safety and health.
00:09:22 - The importance of listening to your body and modifying exercises as pregnancy progresses.
00:12:45 - Insights into the emotional and mental adjustments including dealing with societal expectations and personal goals.
00:15:38 - The significance of support systems, including family, friends, and healthcare professionals.
00:18:04 - The role of nutrition during pregnancy, highlighting changes in diet and cravings.
00:22:18 - Hiring a doula for additional support and preparation for childbirth, focusing on the emotional and educational benefits.
00:26:57 - Strategies for managing fatigue and ensuring adequate rest, balancing active days with necessary downtime.
00:30:23 - The impact of pregnancy on Sara's mental health and strategies for staying positive and focused.
00:35:02 - Preparation for the baby's arrival, including physical and mental readiness and the setup of the nursery.
00:39:16 - Reflections on the journey so far and anticipations for the final trimester, with a focus on maintaining fitness levels.
00:43:01 - Transitioning into deeper fitness and workout adjustments during the later stages of pregnancy.
00:47:01 - Addressing body image and weight gain expectations through pregnancy.
00:49:31 - Balancing energy levels, rest, and workout adjustments.
00:51:33 - Dietary adjustments in response to altered workout routines.
00:53:40 - The role of journaling, meditation, and mindset in navigating pregnancy challenges.
00:54:03 - Strategic planning and preparation for the baby's arrival to reduce anxiety.
00:55:18 - The empowering effect of consistent training on Sara's pregnancy journey.
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In this power-packed episode of the Wonder Women Podcast, host Michelle is joined by World Champion powerlifters Marisa Inda and Jen Thompson, who share not just their triumphs on the platform as World Champions but also their insights, experiences, and strategies for thriving in the sport after the age of forty.
Marisa and Jen reveal their approaches to training, competing, and managing injuries after many years of high-level performance. They share their passion for the sport that is not only the source of some of their greatest achievements but also the vehicle that stabilized them during some of the toughest periods of their lives. Listeners will get into the minds and lives of these amazing women athletes and see what it takes to push the limits of strength and resilience to maintain peak-level performance at any age.
Jen Thompson
Follow on Instagram at:
https://www.instagram.com/jenthompson132
Or on her website:
https://www.132poundsofpower.com/
Marisa Inda
Follow on Instagram at:
https://www.instagram.com/marisainda
Or on her website:
https://www.marisainda.com/
Michelle MacDonald
Follow Michelle on Instagram at:
https://www.instagram.com/yourhealthyhedonista/ and
https://www.instagram.com/thewonderwomenofficial/
Interested in transforming your life and being part of The Wonder Women family?:
https://thewonderwomen.com/inquire-now/
00:00:00 - Introduction: Marisa Inda and Jen Thompson.
00:00:50 - Starting Ages and Bodybuilding Backgrounds: Discussing their beginnings in lifting and the benefits of starting with bodybuilding.
00:03:46 - The Importance of Accessory Work: incorporating accessory exercises beyond the main lifts.
00:05:37 - Training Adaptations Over Time: How their training has evolved with age, focusing on injury prevention and management.
00:06:17 - The Need for Rotational Movements: Adding rotational exercises to avoid back issues.
00:07:12 - Early Career Training Methods.
00:08:24 - Rest and Recovery: The role of rest in their training regimens and its impact on longevity in the sport.
00:10:04 - Managing Training Volume: Balancing intensity and volume in workouts.
00:14:29 - Training Around the Menstrual Cycle.
00:19:08 - Nutrition Strategies: The importance of protein and the role of carbs in their diets.
00:21:05 - Cultural Influences on Diet: Adapting traditional meals for healthier options.
00:33:25 - Dealing with Injuries: Strategies for training through injuries and the importance of 'motion is lotion'.
00:42:04 - Choosing a Powerlifting Federation: Discussion on different federations and where to compete based on goals.
00:48:24 - The Arnold Sports Festival Experience: Sharing their experiences and the unique atmosphere of competing at the Arnold.
00:59:17 - Powerlifting for Non-Competitors: The benefits of powerlifting training for general strength and health.
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Amanda Thebe, sets the menopause narrative on fire in this episode of The Wonder Women Podcast. With over 30 years in the fitness industry and a deep understanding of the field of menopause transition, Amanda brings a wealth of knowledge and personal experience to the show. She is the author of the book "The Menopocalypse", host of the "With All Due Respect" podcast, and founder of Nyah Health, Canada’s first provider of virtual menopause health assessments.
Listen in as Amanda recounts her journey, and shares her insights into the complexities of menopause and the significance of approaching this life stage with knowledge and humor. Michelle and Amanda discuss the importance of credible scientific information, debunk common myths surrounding menopause, and emphasize the role of personalized care and advocacy in women's health. If you are looking for some straight truth on menopause, you don’t want to miss a moment of this episode.
Amanda Thebe
Follow on Instagram at:
https://www.instagram.com/amanda.thebe
Or on her website:
https://amandathebe.com/
Link to Nyah Health
https://mynyah.ca/
Michelle MacDonald
Follow Michelle on Instagram at:
https://www.instagram.com/yourhealthyhedonista/ and
https://www.instagram.com/thewonderwomenofficial/
Interested in transforming your life and being part of The Wonder Women family?:
https://thewonderwomen.com/inquire-now/
Timestamps:
00:00:29 - Introduction to Amanda Thebe
00:01:25 - Overview of Amanda's Book "The Menopocalypse"
00:02:02 - The "With All Due Respect" podcast
00:04:23 - Insight into Menopause Experts and Scientific Evidence
00:06:21 - Debunking Misconceptions about HRT
00:07:38 - The Importance of Comprehensive Research in Menopause
00:08:20 - Challenges with Menopause Societies and Misinformation
00:10:11 - Misrepresentation of HRT in Medical Practice
00:14:02 - Decision Making and Personal Choice in Menopause Treatment
00:22:34 - Amanda's Experience with Social Media and Menopause Discussion
00:26:15 - Critiquing Misleading Menopause Products and Promotions
00:30:06 - Amanda's Personal Menopause Journey and Lessons Learned
00:39:39 - The Role of Diet and Exercise in Menopause Management
00:42:39 - Discussion on the Menopause Diet Myth and Industry Exploitation
00:44:19 - Introduction to Nyah Health
00:48:06 - Discussion on Health Advocacy and Menopause Education
00:50:15 - Emphasis on Personalized Menopause Treatment
00:51:20 - Discussion on the Impact of Misinformation in Menopause Treatment
00:53:44 - Conclusion and Final Thoughts on Menopause and Healthcare
00:54:29 - Amanda's Gratitude and Reflection on Midlife Opportunities
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Two more amazing Wonder Women coaches, Ruby Goldin and Melissa McKenzie, join Michelle in this episode to share their unique journeys from the time they started as TWW clients, to becoming transformative and empowering coaches.
You will learn about their perspectives on mindset, adaptation, and growth both in and out of the gym. Be ready to be inspired, motivated and educated about what it takes to find and follow your true life passion.
Ruby Goldin
Follow on Instagram at:
https://www.instagram.com/whatsgoldin/
Or on her Wonder Women coaching page
https://thewonderwomen.com/the-wonder-women-female-fitness-coaches/ruby-goldin/
Melissa McKenzie
Follow on Instagram at:
https://www.instagram.com/betteroffdeadlifting/
Or on her Wonder Women coaching page
https://thewonderwomen.com/the-wonder-women-female-fitness-coaches/melissa-mckenzie/
Michelle MacDonald
Follow Michelle on Instagram at:
https://www.instagram.com/yourhealthyhedonista/ and
https://www.instagram.com/thewonderwomenofficial/
Interested in transforming your life and being part of The Wonder Women family?:
https://thewonderwomen.com/inquire-now/
Timestamps
00:00:00 - Introduction.
00:01:04 - Meet coaches Ruby Goldin and Melissa McKenzie.
00:01:33 - Ruby's Success Story.
00:02:27 - Melissa's Transformation Journey.
00:05:16 - Challenges of Athletes: Discussion on the lack of proper nutrition and mindset guidance for athletes.
00:06:02 - Nutrition Misconceptions: The importance of proper nutrition beyond mere calorie counting and the myths surrounding it.
00:07:50 - Athletic Performance and Mindset
00:09:10 - Ruby's Unique Entry into Coaching
00:12:26 - Transitioning to a Coaching Role: Insights into the decision-making process and motivations behind transitioning from client to coach.
00:15:21 - Personal Transformation and Growth.
00:19:21 - The Impact of Coaching on Personal Development.
00:25:03 - Surprises in Coaching.
00:30:04 - Adapting Coaching to Individual Needs: The importance of understanding a client's unique situations.
00:43:00 - Empowerment through Physical Strength.
00:58:58 - Final Tips for Transformation Journey: Valuable tips for anyone beginning their transformation journey.
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