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What can you do today to make yourself better tomorrow? The best answer to that question is based on you and you alone. Not what other women are doing. Not what you think you should be doing. Not what you used to do. But what you need to do—how to learn and improve—today based on where you are right now. This week’s guest, coach Julie Young lives, breathes, and, of course, teaches that philosophy to help her clients optimize personal performance, no matter their age or menopausal status.
Julie’s personal accomplishments include winning 2019 Single Speed US National championships and the singlespeed category at the Leadville 100 mountain bike race in 2018, both of which she accomplished over the age of 50. She had a 12 plus year cycling racing career as a National team rider, racing in Europe and for pro teams like Saturn and is considered one of America’s most dominant European stage racers of her era. As a “retired” pro, Julie continues to push herself, competing and winning in gravel, cyclocross, mountain bike, X-terra, and trail running events, including a win at the 50k Trail National Championships. Julie works as the Sports Science Specialist at the Kaiser Sports Medicine Endurance Lab, where she does a wide range of physiology testing. She is a certified Specialized Body Geometry Bike Fit Technician and a certified Medicine of Cycling Bike Fitter. She is also the owner of Julie Young Training, where she provides individual coaching. You can find more about her services at www.julieyoungtraining.com
**Support the Podcast**
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Ask your doctor about the benefits of high intensity exercise, lifting heavy sh*t, and adaptogens and you may just get a shrug (or worse a patronizing smile). Ask your coach or trainer about medicine and…well, don’t ask your coach or trainer about medicine because that’s not their job. What’s left is a giant chasm where most women in menopause reside, scratching their heads, wondering how to find a wellness prescription that really works. This week’s guest Carla DiGirolamo, M.D., is making it her life’s mission to fill that gap, bridging the lack of knowledge between the medical and wellness communities as an active participant in groups like CrossFit Health, as well as through her own private practice, so menopausal women can avoid meds they don’t need and live their strongest, healthiest, most confident lives.
Carla is a double Board Certified Reproductive Endocrinologist/Obstetrician Gynecologist working as a reproductive specialist at Boston IVF in Waltham, Massachusetts. She is ranked among the Top Doctors in the Boston Area, and is listed as a provider with the North American Menopause Society. She is also a Crossfit Level 1 trainer, Certified Nutrition Coach and Les Mills BodyCombat and BodyPump Instructor. She recently launched an online personal training and nutrition coaching business, FitforLifeMD, which you can check out at fitforlifemd.com, specializing in the care of women in all age groups, but with a special interest in the comprehensive care of peri/postmenopausal women.
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
Nuun Hydration: 30% off at nuunlife.com with the code FeistyMenopause
Velorosa Cycling: 15% off with code HITPLAY at velorosacycling.com -
Your big goals don’t have to change with “The Change,” but your training, nutrition, and mindset sure do. This week, long time road and track cyclist Cheryl Osborne, 55, shares how she’s chasing a gold medal and championship jersey at the USA Cycling Masters Track National Championships this fall. Her strategy includes a healthy dose of sprint training and lifting heavy sh*t along with sound nutrition and lots of rest and easy rides.
Cheryl, who works as a security specialist for the Department of Homeland Security, started her career in the sport of cycling as one of the sole women--and the sole Black woman at the time--in her region 25 years ago. In 1999, she started Artemis Racing (which now includes a club portion called Artemis Cycling) based in Bethesda, Maryland to help more women find the love of riding and racing. She continues that passion today through Artemis (which is still going strong) and as a board member and mentor at the Valley Preferred Cycling Center in Trexlertown, Pennsylvania. -
It’s hard to chase big goals and live your best life when you’re getting sidelined by injuries, which is a struggle many women face during the menopause transition. Research is only beginning to uncover how our sex hormones keep our muscles and connective tissues healthy and resilient and how the menopausal transition can increase the risk for plantar fasciitis, Achilles tendonitis and so many other painful “itises.” This week’s guest, physiotherapist Claire Callaghan, B.Pty MSc, specializes in just that--helping you be pain free and achieve your goals, whatever they may be.
Claire has been a Chartered Physiotherapist for over 25 years. Her primary focus is on the physical health and wellbeing of women and their families. She has a particular interest in how the musculoskeletal adapts and changes over the course of women’s lives, and in particular menopausal health. In her clinical work, she supports active women across many sports with management of aches, pains and injuries and maintenance of physical activity and exercise. You can learn more about her and her work at https://www.clairecallaghan.com.
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
Nuun Hydration: 30% off at nuunlife.com with the code FeistyMenopause -
When you begin to realize problems & setbacks are a natural part of everyone’s life, you gain greater confidence when they come your way. Learn powerful tools to keep you moving in this colorful episode filled with stories, laughter & relatable examples.
Fan Mail Address:6771 WarnerPO BOX 2051Huntington Beach CA 92647
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
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Merch: https://sallymcraemerch.com/
Sponsors:
Manukora: Try Honey With Superpowers™ - Head to manukora.com/SALLY to get 3 FREE Gifts with your Starter Kit - a $25 value!
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This episode is the LIVE show we recorded in celebration of the Choose Strong Podcast 1M plays! Some of the highlights of this episode are:
* A friendly Q&A with the kid listeners resulting in parent push-ups.
* Pass, Gap, Bury background & Choose Strong Community examples in action
* Tons of Live Chat Room Q&As from race tips, Sally McRae Strength App, favorite cereal, and tips for training for an ultra.
* AND, special guest appearances by the McRae kids and our dog, Bear.
Thanks again for joining us on this episode, wether you joined us live or are listening to the recorded episode. We hope you were able to laugh a little and be encouraged by this episode.
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
Sally McRae Strength App: https://sallymcrae.app/
Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com
Sponsors:
This episode is sponsored by/brought to you by BetterHelp. Give online therapy a try at betterhelp.com/ CHOOSESTRONG and get on your way to being your best self.
BetterHelp: www.betterhelp.com/CHOOSESTRONG for 10% off your first month
Goodr: goodr.com/SALLY Code: SALLY
If you want to support the show and pick up a pair, Goodr is giving Choose Strong listeners FREE SHIPPING on your first order!
You can go to goodr.com/SALLY and use code SALLY to get FREE shipping.
Goodr offers a 30 Day Money Back Guarantee and 100% Satisfaction.
Find your pair at goodr.com/SALLY and use code SALLY to get FREE shipping.
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In this episode we chat about the importance and value of your work towards a goal. Sally gives examples and insight on using the failures of coming up short of your A goal, to propel you forward as you reach your B goal, and why that matters. Sally also touches on the importance of consistent work, as well as how you continue on when you know your A goal is unattainable.
We also give an update on Sally's Western States 100 training, Spring Break, and Eddie's marathon recovery.
Lastly, be sure to listen in on how to enter the giveaway in our celebration of 1 million plays!! THANK YOU for listening!!
Fan Mail Address:6771 WarnerPO BOX 2051Huntington Beach CA 92647
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
Sally McRae Strength App: https://sallymcrae.app/
Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com/
Sponsors:
Manukora: Try Honey With Superpowers™ - Head to manukora.com/SALLY to get 3 FREE Gifts with your Starter Kit - a $25 value!
--- Support this podcast: https://podcasters.spotify.com/pod/show/sallymcraepodcast/support -
In this episode, Sally sits down with her friends, Billy Yang and Jason Koop! Sally has been fortunate enough to call Jason her coach this past year & she thought it was fitting to sit down with him to chat about all things coaching.
Jason is the head coach of CTS Ultrarunning with 20+ years of coaching experience. He is a wealth of knowledge when it comes to the science of running and programming, but in this episode, Sally draws out the character, personality and passion, that is behind "Coach Koop".
You will be encouraged as you hear how Jason got started in coaching, his background, the emphasis that he places on relationships when coaching and insights of how he approaches each athlete, uniquely, when programing their training plan.
Connect with Jason:
JasonKoop.com Training Essentials for Ultrarunning Book: https://a.co/d/5jIH8DB Podcast: KoopCast IG: @jasonkoopConnect with Billy:
IG: @billyyang YT: @billyyang larunner.comAll links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
Sally McRae Strength App: https://sallymcrae.app/
Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com
Sponsors:
Goodr: goodr.com/SALLY Code: SALLY
If you want to support the show and pick up a pair, goodr is giving Choose Strong listeners FREE SHIPPING on your first order!
You can go to goodr.com/SALLY and use code SALLY to get FREE shipping.
goodr offers a 30 Day Money Back Guarantee and 100% Satisfaction.
Find your pair at goodr.com/SALLY and use code SALLY to get FREE shipping.
BetterHelp: www.betterhelp.com/CHOOSESTRONG for 10% off your first month
InsideTracker: https://www.insidetracker.com/ CODE: Sally
--- Support this podcast: https://podcasters.spotify.com/pod/show/sallymcraepodcast/support -
Does your diet make you feel good? How’s your energy? Are you performing and recovering well? How do you really feel? If we’re honest, many of us don’t even really know. Spending so many years on the high carb, low carb, no carb, low fat, high fat, keto, paleo, intermittent fasting Merry-Go-Round, it can be easy to lose sight of how you’re actually feeling and performing. And that’s before you throw the quest for weight loss--and what we think we “need” to weigh--into the picture. Ultimately, many of us end up fueling an idea, not a body. This week, longtime sports dietitian and endurance athlete Dina Griffin digs into all of these issues, as well as many others like fat burning, metabolic flexibility, power to weight and more.
Dina Griffin, RDN, CSSD, CISSN is the Owner and Founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. She works with all levels of adult endurance athletes to optimize health and vitality. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized nutrition plans. She has a particular passion for working with women’s health, peri- and post-menopause, masters athletes, ultra athletes, and supporting individuals who have a metabolic condition. You can learn more about her and her services at www.nutritionmechanic.com.
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
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How many times have you pushed back a big goal until you got “fitter” or “leaner”? How many times have you looked at an exciting challenge and thought, “That’s not for me.”? Tania Dalton spent most of her pre-menopausal life battling with body image issues, disordered eating, and crises of confidence, which kept her on the sidelines instead of engaging in the sports and activities she was otherwise eager to try. Now at 52, Tania is taking on those challenges full steam ahead, training for her first ever full Ironman triathlon. At this point in her menopause journey, she is also finally, truly happy with the body she is in. She shares her journey to get to this point on this week’s show.
Tania is a personal trainer, healthy aging coach, and one of the original Menopause Feisties. You can learn more about her and follow her journey at https://taniadalton.com/
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
Nuun Hydration: 30% off at nuunlife.com with the code FeistyMenopause -
Gut health means more than just good digestion—though that’s certainly an important part of it! Your gut microbiome also impacts your overall health, body composition, and athletic performance. It’s also changing all the time and the menopausal transition definitely alters it…and not necessarily for the better. That’s why it’s especially important to build a diverse, healthy gut microbiome through the menopausal transition and beyond.
This week’s guest, sports dietitian and clinical exercise physiologist Stasi Kasianchuk RDN, is an expert in all things “guts and glory” and offers great advice for nurturing your healthiest, richest gut microbiome. Stasi works specifically with peri and postmenopausal women as the director of Health Coaching at Gennev.com, an online medical and health resource for menopausal women. You can learn more about her work and gut microbiome testing through her private practice at enrichhealthconsulting.com
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
Nuun Hydration: 30% off at nuunlife.com with the code FeistyMenopause -
The hormonal havoc of menopause can leave us with higher anxiety, less muscle, and a decline in power—all things that are unhelpful for sport in general, but especially if you’re scaling a vertical rock formation a dizzying distance from the ground. This week’s guests, Nancy Feagin and Maggie Odette, both badass rock climbers in their fifties, are not only overcoming the obstacles that menopause can bring to stay in the game, but are actually achieving some of their best climbs ever. They share their journey and best practices on the show this week.
Nancy is a climbing legend. She’s been in movies and documentaries and has literally done it all: ice climbing, traditional climbing, sport climbing, bouldering, and mountaineering, including Summiting Everest in 2001 as the 11th American woman. She was also one of two in the first all female team to climb the Nose of El Capitan (Yosemite National Park) in a day, and she climbed her first 5.14 (aka super elite) sport climb at the age of 52.
Maggie took up climbing in 1998 and has dedicated herself to consistent improvement. At the age of 44, she claimed her first 5.14a. She quit her job, married her climbing partner and started living on the road with him climbing full time. In 2019, at the age of 49, Maggie redpointed (free-climbing a route in one go from the ground to the finish after practicing it) her first 5.14b, T-Rex, in the Pipe Dream cave of Maple Canyon, UT. She climbed her two hardest routes to date at ages 49 and 50.
You can follow Maggie’s adventures at https://gravitychronicles.com/ You can learn more about the blood flow restriction training they reference in the show at https://www.camp4humanperformance.com/, which is owned by strength and conditioning specialist Dr. Tyler Nelson. -
Yoga is more than something you do--that one or two classes a week where you attempt a full pigeon pose. It’s a way you live--a strengthening of the tether that connects your mind, body, and soul. Practiced daily, it can improve every aspect of your physical and mental well being, especially when you need that help most, like during menopausal and midlife years.
This week’s guest, Carol Krucoff, C-IAYT, E-RYT, shares how yoga quite literally saved her life and how she applies what she’s learned to help others. Krucoff works as a yoga therapist at Duke Integrative Medicine in Durham, North Carolina and has written numerous books, including Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less and Relax into Yoga for Chronic Pain. You can learn more about her work at https://healingmoves.com/
Learn more about the Feisty Womxn's Performance Summit at womxnsperformancesummit.com
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
Nuun Hydration: 30% off at nuunlife.com -
Diets do not work. More than 30 years of diet culture has proven that point. Yet, we’re still bombarded day in and day out with books, websites, and fitspo pros promising rapid weight loss and making everyone feel bad about their bodies. Menopausal women are currently a popular target for many of these quick fixes and diet traps. Enough already. This week’s guest Evelyn Tribole, MS, RDN, CEDRD-S has been pushing back against diet culture since 1995, instead offering a systematic approach to tune into yourself and nourish your mind, body and soul with food without all the baggage and stress that many of us associate with eating. No more counting, tracking, and angsting over what should be a natural, enjoyable activity. That’s as liberating as it gets.
Evelyn is the author of 9 books and co-author of the best-selling Intuitive Eating, a mind-body self-care eating framework with 10 principles, which has given rise to over 125 studies to date showing benefit. Her brand new book is Intuitive Eating for Every Day: 365 Daily Practices & Inspirations to Rediscover the Pleasures of Eating. You can learn more about Evelyn and buy her new book at evelyntribole.com
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
Nuun Hydration: 30% off at nuunlife.com with the code FeistyMenopause -
Everyone knows chest pain is a symptom of heart trouble. What too many people still don’t know is that women are more likely than men to experience other symptoms like nausea or vomiting, unexplained shortness of breath, profound inexplicable fatigue, jaw or back pain, or no symptoms at all. American Heart Association data from two million people shows that not only are women’s symptoms recognized less readily, but also they are less likely to receive the same preventative care as men, and they get lifesaving procedures less frequently and later during the course of a heart attack than men. When it comes to exercise, our hearts even remodel differently than men’s. Yet many doctors don’t recognize these important differences. Is your head exploding yet?
This week’s guest, clinical cardiologist (and long distance runner and cyclist), Tamanna Singh, M.D., helps us cut through the confusion. Tamanna is a sports cardiologist with a specialty interest in female athletes. She is Co-Director of the Sports Cardiology Center at Cleveland Clinic and Assistant Professor of Medicine at the Cleveland Clinic Lerner College of Medicine of Case Western Reserve University. Her research interests include comparing the effects of a plant-based diet vs. an all-inclusive diet on heart health and defining the ideal diet for optimal athletic performance and cardiovascular risk reduction. You can learn more about her at https://my.clevelandclinic.org/staff/23916-tamanna-singh
You can find the cardiovascular disease risk calculator here: http://tools.acc.org/ASCVD-Risk-Estimator-Plus/#!/calculate/estimate/
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
Nuun Hydration: 30% off at nuunlife.com with the code FeistyMenopause -
In this episode we recap the BUSY marathon weekend from bib pick-up at the LA Marathon expo, Isaiah's 16th birthday party, Makenzie's late night race at Sound Running and the play by play of Eddie's marathon debut!
Also, listen in as Sally shares how we all interact with pain differently and how important it is to not give it attention. She also shares how we have the freedom/choice to determine our race goals and the amazing things we can accomplish when we choose to push through discomfort.
We hope you are encouraged!
Fan Mail Address:6771 WarnerPO BOX 2051Huntington Beach CA 92647All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
Sally McRae Strength App: https://sallymcrae.app/
Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com/
Sponsors:
InsideTracker: https://www.insidetracker.com/ CODE: Sally
Manukora: Try some Honey With Superpowers™ - Head to https://www.manukora.com/sally to get 3 FREE Gifts with your Starter Kit - a $25 value!
--- Support this podcast: https://podcasters.spotify.com/pod/show/sallymcraepodcast/support -
“This episode is brought to you by BetterHelp. Give online therapy a try at betterhelp.com/CHOOSESTRONG and get on your way to being your best self.” http://www.betterhelp.com/CHOOSESTRONG
In this episode, Sally & Eddie sit down with their friends, Billy & Hilary Yang and chat about their background, how they met, how they got started in creating, current passions, and running!
Billy Yang:
IG: @billyyang
YT: @billyyang
Website: larunner.com :)
Hilary Yang:
IG: @thehilaryann
YT: @hilaryann
Website: thehilaryann.com
Fan Mail Address:6771 WarnerPO BOX 2051Huntington Beach CA 92647All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
Sally McRae Strength App: https://sallymcrae.app/
Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com/
Sponsors:
Goodr: goodr.com/SALLY Code: SALLY
If you want to support the show and pick up a pair, goodr is giving Choose Strong listeners FREE SHIPPING on your first order!
You can go to goodr.com/SALLY and use code SALLY to get FREE shipping.
goodr offers a 30 Day Money Back Guarantee and 100% Satisfaction.
Find your pair at goodr.com/SALLY and use code SALLY to get FREE shipping.
BetterHelp: www.betterhelp.com/CHOOSESTRONG for 10% off your first month
--- Support this podcast: https://podcasters.spotify.com/pod/show/sallymcraepodcast/support -
Tight hips, achy knees, weak glutes, grouchy back, stiff ankles...the list of aches, pains, and niggles that pop up seemingly out of nowhere can feel overwhelming, especially once we hit the menopausal transition and our hormones aren’t keeping our muscles and connective tissues as resilient and supple as they once were. This week’s guest, Dr. Kelly Starrett of The Ready State offers insights and advice for regaining (and retaining) the healthy, pain-free mobility your body was meant to have so you are ready for ache-free action.
Kelly is a coach, a doctor of physical therapy, a two-time New York Times and Wall Street Journal bestselling author, and is the co-founder along with his wife Juliet of The Ready State, the world's most comprehensive collection of guided movement, mechanics, and mobility instructional videos. His clients include professional athletes in the NFL, NBA, NHL, and MLB. He also works with Olympic gold-medalists, Tour de France cyclists, world and national record-holding Olympic lifting and power athletes, CrossFit Games medalists, ballet dancers, military personnel, and competitive age-division athletes. You can learn more about his work at TheReadyState.com.
**Support the Podcast**
InsideTracker: 25% off at insidetracker.com/feistymenopause
Nuun Hydration: 30% off at nuunlife.com with the code FeistyMenopause -
Menopause and midlife can send dueling wrecking balls straight into your sleep architecture, leaving you tossing and turning unable to get to sleep, waking up with racing thoughts at 3 a.m., and generally depriving you of the rest and regeneration you need. This week’s guest, Dr. Sophie Bostock, the sleep scientist—and self-proclaimed sleep evangelist—is here to help you pick up the pieces of your broken sleep and get a good night’s rest.
Dr. Bostock has recently spent 5 years working on Sleepio, an award-winning digital sleep improvement program. She also has published sleep research in collaboration with the Sleep and Circadian Neuroscience Institute in Oxford and other international researchers showing the impacts of better sleep on mental health and performance. She has developed a systematic approach to improving sleep hygiene and getting your circadian rhythms back in sync so you can enjoy sound, uninterrupted sleep. You can learn more about her work at:
https://www.thesleepscientist.com/about -
Dragging yourself through the motions more often than not these days? You’re not alone. The brain chemistry changes that occur during menopausal years can cause your mojo, motivation, and mental game to go MIA. But don’t despair. This week’s guest, psychologist Dr. Lisa Lewis is here to help you get your groove back. Spoiler alert: If you care that you’re not motivated, you’re actually motivated. You just need a little help accessing it from another angle. And she’s here to show you how.
Dr. Lewis has a background in sport and exercise psychology and is especially well versed in the topic of motivation and all the many forms it takes—yes there’s way more than one—and how athletes and active women can find the one that works for them at any given time. You can learn more about her work at https://drlewisconsulting.com/
Register for the Feisty Womxn's Performance Summit at womxnsperformancesummit.com
**Support the Podcast**
Use the code FeistyMenopause at nuunlife.com & nuuncanada.com - Laat meer zien
