Fiercely Fueled Podcast

In this episode of The Fiercely Fueled Podcast, Coach Joni Voss welcomes Dr. Kristen Lander as they tackle the topic of transitioning from competitive athlete to training for health. Kristen shares her personal journey and struggles with injuries, shifting priorities, and finding new avenues for physical and mental well-being. The conversation also covers the importance of understanding one's “why,” embracing change, and finding joy in new fitness pursuits.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Podcast, Coach Joni is joined by licensed/certified social worker Ashley Petray to explore the deeply intertwined relationship between trauma, body image, and eating patterns. Ashley, with nearly two decades of experience in social work, talks about the wide spectrum of trauma effects, from PTSD to the impact of adverse childhood experiences (ACEs) on mental and physical health and the physiological ties between trauma response mechanisms in the brain and their influence on eating behavior. Also discussed is the role of fitness and nutrition professionals in recognizing and navigating the complexities of trauma in their clients. Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode, Coach Joni is joined by Dr. Kristen Lander to discuss the importance of deciphering information in the health and fitness industry and finding reliable sources. The conversation spans topics such as the differences between bodybuilding and strength training recommendations, the need to consider gender and age variations in research, and the impact of personal biases on interpreting information.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

This episode of the Fiercely Fueled Podcast, is a discussion with Amber Pewitt, a competitive Olympic weightlifter, and Angela Skarpelis, her weightlifting coach. Listen in as they discuss Amber's journey and unconventional training approach. Angela also sheds light on her coaching philosophy and the importance of balance, recovery, and being mindful of training frequency for optimum performance. The episode further explores the mental aspects of weightlifting, including dealing with performance anxiety, cultivating a growth mindset, and maintaining a healthy life balance.  Connect with our Guests:  Follow Angela on Instagram @skarpelisa https://www.instagram.com/skarpelisa/  Follow Amber  on Instagram @the.nutrition.lady  Power & Grace Performance - Experienced Coaches and Staff https://powerandgraceperformance.com/coaches-and-staff/  Rome Strength and Fitness | CrossFit and HIIT Gym in Rome, GA https://www.romesf.com/  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled podcast coaches Joni and Hinrik take a deep dive into the topic of fat oxidation versus fat loss, debunking myths and sharing insights on how the body utilizes energy sources during training. They explore the impact of training on fat utilization, the role of carbohydrates, and provide practical tips for fueling before workouts.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled podcast, Coach Hinrik and Coach Joni take a deep dive into the world of processed foods. Listen as they explain the Nova food classification system, which categorizes food based on processing levels, and discuss the implications of consuming processed foods. From minimally processed to ultra-processed foods, they offer insights into making mindful food choices and finding a balance between enjoying treats and prioritizing wholesome, minimally processed options. The conversation also touches on satiety, orthorexia, and the importance of education and flexibility in nutrition choices.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled podcast, Coach Joni and Coach Pia discuss tools and approaches for navigating religious fasting as a strength athlete. They explore the considerations and strategies for adapting nutrition and training during religious fasts like Lent and Ramadan. The conversation delves into the importance of honoring personal beliefs, maintaining hydration, optimizing protein intake, and adjusting training schedules to support physical and spiritual well-being during fasting periods.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled podcast, Coach Hinrik and Coach Joni discuss the impact of alcohol on training and recovery. Listen in as they discuss the importance of being mindful about alcohol consumption and its effects on sleep, recovery, muscle protein synthesis, cortisol levels, and testosterone levels. The coaches also provide practical tips, such as avoiding alcohol before training, moderating alcohol intake post workout, and considering the timing of alcohol consumption and your personal goals, especially related to body composition. This episode will help you learn to find a balance with your alcohol consumption and be more informed in your choices. Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Podcast, Coach Pia interviews Megan O'Donovan, an Antenatal Strength and Conditioning Coach for a much needed conversation about strength training and pregnancy. They discuss the prominent  and harmful misconceptions as well as the mental and physical benefits of training while pregnant. They also talk about how to adapt training to a changing body, the challenges of postpartum recovery, and the need for individualized approaches to training and address common issues like morning sickness and c-section recovery.  Connect with Our Guest   Megan O’Donovan in Instagram: @megsodonovan https://www.instagram.com/megsodonovan/  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode, Fiercely Fueled Coaches Pia and Hinrik discuss the importance of nutrition for athletes competing in drug-tested federations including some practical advice for athletes to avoid inadvertent doping violations and ensure a successful and enjoyable competition experience. They also discuss the role of education and research in identifying safe supplements, medications and therapeutic use exemptions, and caution against the use of pre-workout formulas with opaque ingredient lists.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Podcast, Coach Joni and Dr. Kristen Lander discuss the challenges and importance of maintaining a healthy mindset during a maintenance phase. They address common struggles individuals face when transitioning from a cut or deficit to maintenance, such as shifting away from solely relying on the scale as a progress metric. They also emphasize the significance of setting goals beyond a specific number on the scale, focusing on deep values and other metrics like sleep quality, and highlight the benefits of maintenance, including body composition changes and improved training outcomes. Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode, Coach Joni interviews Amber Hanson, an elite level powerlifter and Fiercely Fueled Ambassador. Amber talks about her journey in powerlifting and how working with Fiercely Fueled has improved her approach to nutrition and sleep, crucial aspects of training and recovery. Amber shares her strategy for dealing with setbacks in life and sport, emphasizing the importance of perspective and ensuring one's peace of mind. She also discusses the Main Event Project, an initiative aimed at expanding weight classes in all federations and supporting women in powerlifting through sponsorships and guidance.  Connect with Amber Hansen:   Amber's instagram: @amberr.alice https://www.instagram.com/amberr.alice/ The Main Event Project instagram: @themaineventproject  https://www.instagram.com/themaineventproject/ Anderson Powerlifting: @andersonpowerlifting https://www.instagram.com/andersonpowerlifting/ Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Do you actually need fat in your diet? In this episode of the Fiercely Fueled podcast, Coach Joni and Dr. Kristin Lander discuss the importance of dietary fat and fat-soluble vitamins for athletes. They debunk the misconception that fats are bad for you and explain the role of fats in energy production, stabilizing blood sugar, maintaining gut health, and aiding in the absorption of fat-soluble vitamins.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Podcast, Pia interviews her coach, Peter Lucey from Reactive Training Systems. They delve into Peter's journey into powerlifting and his philosophy as a coach, highlighting how he helps his clients navigate through difficult periods in their lifting journey. The conversation explores empathetic and effective coaching, the importance of feedback, and how to build a productive coach-athlete relationship.  Connect with Coach Peter:  reactive training system website https://www.reactivetrainingsystems.com/  Instagram @cpeter__rts https://www.instagram.com/peter__rts/  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of Fiercely Fueled Podcast, Coach Pia gives an inspiring recount of her personal journey from corporate life to embracing fitness, starting her own business, and becoming an elite coach. Listen in as she shares five important life lessons she’s learned over a decade that will help you make sustainable changes, avoid the pitfalls of perfectionism, and achieve your goals.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

On today’s Fiercely Fueled episode Dr. Kristen Lander joins Joni Voss to discuss the importance of celebrating wins and the tendency of high-performing individuals, such as athletes and entrepreneurs, to downplay their successes. Listen in as they talk about living in the gain rather than the gap, the role of self-talk, the impact of social media on comparison and mindset, and practical tips to focus on the positives each day. This conversation is sure to inspire you to celebrate your accomplishments and cultivate a positive and resilient mindset.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Podcast, Coach Joni and Coach Pia dive into the topic of cycle synching and a nutritional approach to various phases of the menstrual cycle as it pertains to athletes. Listen in for valuable insights and encouragement for women to understand and honor their bodies during different phases of their cycle. Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled podcast, Dr. Kristen Lander and Joni Voss discuss how to mentally prepare for tough training. They share tips on how to put yourself in the best mental state to handle tough training sessions, cycles, or competitions. They talk about acceptance and commitment therapy (ACT) and how it can help with cognitive diffusion and pulling away from negative thoughts. They also cover the importance of not panicking, learning from both successes and failures, and finding a balance between mental toughness and listening to your body. Tune in to gain insights on how to navigate and overcome mental challenges in your training journey. Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Listen in as Fiercely Fueled coaches Joni and Pia discuss the challenges and pitfalls of setting New Year’s resolutions. They also share tips on how to set realistic goals and achieve them successfully. The conversation also touches on the concept of delayed gratification and the power of behavioral momentum. If you are looking for help navigating the process of setting and achieving your New Year's resolutions, this episode is for you.  Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Do you know how to recognize Low Energy Availability? Do you know that it is also surprisingly common for athletes? This episode discusses the concept of low energy availability in athletes, particularly in strength sports. The hosts, Fiercely Fueled Coach Joni Voss and Dr. Kristen Lander, highlight the importance of understanding the caloric intake and energy demands in sports, as well as the potential health implications of low energy availability. They also touch on the symptoms, diagnosis, and potential solutions to address low energy availability. This episode aims to raise awareness and provide guidance for athletes to prioritize their health and performance. Links and Resources:  Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast  Follow Fiercely Fueled Nutrition:    Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/    Facebook: https://www.facebook.com/fiercelyfueled    YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA