Fiercely Fueled

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Joni and Coach Bela break down something many performance athletes overlook: how you fuel around your workouts can make or break your results.   They explain why most nutrition advice is built for general gym-goers (and often men), and why athletes need a more intentional approach. If you've ever felt nauseous, sluggish, or "off" before training, it may not be your workout but what (and when) you ate.   They walk through: Why fast-digesting carbs work best close to training When to choose balanced meals (and when not to) How digestion and blood flow shift during exercise Why combining glucose and fructose can help stabilize energy When liquid carbs or clear protein might be your best bet   You'll also get practical, real-life ideas (think cereal and protein, rice cakes, yogurt, white rice, potatoes, grab-and-go snacks) plus strategies that make consistency easier — because the best fueling plan is the one you can actually follow.   If you want to stop leaving performance on the table, this episode shows you how to fuel smarter, not just harder.     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 Nutrition Podcast, Coach Pia interviews Jared Maynard, a physical therapist, strength coach, and powerlifter from Canada, who shares his harrowing journey of battling a life-threatening condition, HLH (Hemophagocytic Lymphohistiocytosis). Jared discusses how his lifelong commitment to strength training unexpectedly fortified him during his critical illness, and how he emerged from the experience with a renewed sense of purpose. The conversation covers Jared's early struggles with obesity and self-confidence, his evolution into strength sports, and the emotional and physical challenges he faced during and after his illness. Jared offers deep insights into identity, resilience, and the power of empathy in coaching, making this episode a powerful testament to the human spirit's capacity to overcome immense adversity.    Connect with Jared Maynard: Instagram: https://www.instagram.com/jared.unbreakable/      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 Nutrition Podcast, Coach Pia welcomes back two-time IPF World Champion, Ross Leppala, to dive deeper into the mental aspects of strength training and powerlifting. They discuss a range of topics, including the importance of internal versus external validation, the challenges of maintaining discipline as one ages, and the profound impact of intentional training on both physical strength and overall well-being. Ross shares personal experiences that highlight the significance of mental health, self-love, and the necessity of embracing discomfort. The conversation also touches upon the role of belief in achieving success and how setbacks can act as pivotal learning moments.      Connect with Ross Leppala: Instagram https://www.instagram.com/ross.leppala/  The Intentional Athlete Community https://tiaexp.com/community      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 Nutrition Podcast, Coach Pia and Coach Bela take a deep dive into the challenges and misconceptions around dieting and nutrition coaching. Listen in as the discuss the journey of clients who have suffered from poor dietary advice and how they were able to relearn and reshape their nutrition for better performance and overall well-being. Also covered is the dangers of restrictive diets, the importance of balanced nutrition, and the holistic approach Fiercely Field Nutrition takes in helping clients from all age groups, including teens and young adults, achieve their fitness and health 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  

In this episode of the Fiercely Fueled Nutrition Podcast, the topic is on overcoming the biggest challenge many individuals face: execution. Coach Pia discusses the common struggle of sticking to goals and offers practical tips on improving execution and time management. Learn about prioritizing tasks, understanding energy leaks, and managing time efficiently using strategies like time blocking, setting priorities, and using apps to limit phone-related distractions. Pia also speaks on the importance of planning nutrition around busy schedules and leveraging simple routines to maintain focus and productivity.     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 Nutrition Podcast, Coach Pia discusses the various considerations for athletes regarding weight classes in strength sports. Covering topics such as the purpose of weight classes, common misconceptions, and the impact of weight changes on performance, Pia speaks on the importance of making informed and strategic decisions. She shares personal anecdotes and insights into how body composition, lifestyle stresses, and the overall context of an athlete's life can influence the right weight class for optimal 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

In this milestone 160th episode of the Fiercely Fueled Nutrition Podcast, Coach Pia joins the the experts at Reactive Training Systems to explore how optimizing training environments can significantly impact strength training outcomes. They discuss working with clients of various age groups and experience levels, offering insights on incorporating tiny needle movers for daily improvements. The conversation also covers the importance of environmental control in facilitating better decision-making related to training, nutrition, and overall lifestyle. Listen in to learn how athletes can create supportive ecosystems and behavioral strategies that drive performance.      FREE COURSE! Collegiate Powerlifting Toolkit https://pages.reactivetrainingsystems.com/collegiatecoachingtoolkit      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 Nutrition Podcast, Coach Pia discusses the differences between dieting and performance nutrition for athletes. She also criticizes rigid diet plans and diet culture, advocating instead for flexible, sustainable nutrition strategies tailored to enhance athletic performance. Listen in for information on understanding your body's nutritional needs and tips for managing nutrition effectively.         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 Nutrition Podcast, Coach Joni and Coach Bela discuss the significance of goal setting, particularly around the New Year. They explore the reasons why New Year's resolutions often fail and how to approach them with a mindset of self-reflection and incremental changes. They also touch on the value of aligning goals with personal values and seeking support from coaches to facilitate the process.      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 Nutrition Podcast, Coach Pia reflects on her journey as an athlete and nutrition coach, sharing valuable insights and lessons learned over the past year. Pia covers various topics such as the importance of mindset in training, navigating the pitfalls of perfectionism, the role of proper nutrition and sleep, and the significance of athlete autonomy. Listen in as she discusses the non-linear nature of strength progress, strategies for managing mental challenges, and the need to focus on long-term consistency in nutrition and training.      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 Nutrition Podcast, Coach Pia and Coach Bela discuss comprehensive strategies for enhancing immune function through nutrition and lifestyle choices. Listen in as they speak on the importance of proper sleep routines, stress reduction techniques, minimizing alcohol consumption, and maintaining a healthy body fat percentage. Practical tips and personal experiences are also shared to help you integrate these habits into your daily life for improved immunity and overall well-being.   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 Nutrition Podcast, Coach Pia is joined by Gaby Muller from Reactive Training Systems for her third appearance on the podcast. Gaby shares her experiences and strategies for managing energy levels and nutrition during powerlifting competitions, especially as it relates to female lifters. She discusses the importance of planning and managing caffeine intake, and how small nutritional tweaks, such as correctly timing carbohydrate and protein intake, can be game-changers in maintaining energy and performance. The discussion also touches on the value of holistic health practices like regular blood tests, adding more fruits and vegetables to one's diet, and incorporating light cardio and walks into daily routines. These small, consistent habits can make a significant difference in overall performance and well-being.      Connect with Gaby Muller: Instagram https://www.instagram.com/gabymuller.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 the Fiercely Fueled Nutrition Podcast, Coach Pia sits down with Jil Sproul, a record-breaking masters powerlifter and client, who shares her experiences and challenges in the sport. Jil discusses her competition journey through 2023 and 2024, including bombing at Bench Worlds in Norway and making a successful comeback by breaking records at North American Bench Championships. She speaks in depth about the importance of proper nutrition, mental fortitude, and investing in herself by working with a coach to fuel her performance effectively.      Connect with Jil Sproul: Instagram https://www.instagram.com/jillymac17/        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 Nutrition Podcast, Coach Joni, Coach Jacqui, and Coach Bela discuss the challenges athletes face with their nutrition and training goals during the holiday season. They offer practical advice and strategies for maintaining balance amidst holiday gatherings, addressing common issues such as overindulging, managing sleep, and handling social pressures related to food and alcohol. The coaches emphasize the importance of setting realistic goals, prioritizing protein and veggies, and establishing boundaries while enjoying the festive season.      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 Nutrition Podcast, Coach Hinrik shares his extensive journey of recovering from long COVID after being off the powerlifting platform for two years. Hinrik recounts the challenges he faced, including extreme fatigue, brain fog, and struggling with the mental toll of his condition. He provides insights into the importance of recognizing and addressing stress, setting realistic recovery goals, and the value of mindfulness and proper stress management in recovery. Despite these challenges, Hinrik successfully returned to competition, demonstrating the resilience and determination required for recovery.      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 Nutrition Podcast, Coach Joni, Coach Bella, and Coach Jacqui dive deep into the significance of protein in an athlete's diet. They discuss the importance of adequate protein intake for muscle growth and maintenance while cautioning against the potential downsides of overconsumption. The coaches also address the growing trend of protein-enriched convenience foods, comparing their nutritional value to whole food sources. They aim to educate listeners on how to balance their diets with both convenience and whole foods and offer practical advice for making informed nutritional 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 Nutrition Podcast, Coach Pia and Coach Joni discuss the nuances of pain, soreness, and recovery in strength training. They cover how to differentiate between normal training response soreness and serious injury, particularly for new lifters. The also conversation explores the body's alarm response to new stimuli, the importance of slow progression, and how to manage joint and ligament pain.    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 Nutrition Podcast, we explore the intersection of powerlifting and endurance sports with special guest and Fiercely Fueled client, Liliya Shtikel. Liliya shares her journey as a hybrid athlete, discussing her achievements in powerlifting, triathlons, and mountaineering. The conversation gets into the challenges and rewards of balancing diverse training regimens, the importance of nutrition and sleep, and the mental resilience required to tackle both strength and endurance feats. Liliya also reflects on the misconceptions around integrating cardio with strength training and gives insights into her upcoming athletic 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

We are switching it up this week and discussing programming for strength athletes. In this episode of the Fiercely Fueled Nutrition Podcast, Coach Jacqui and Coach Joni discuss programming considerations for women who are perimenopausal or menopausal. They speak about the importance of RPE (Rate of Perceived Exertion) training, appropriate nutrition, and the role of HRT (Hormone Replacement Therapy) in managing symptoms and maintaining strength. The conversation also touches on the unique challenges faced during this phase of life and the necessity of adjusting training approaches to accommodate physiological changes.       Follow Our Coaches Jacqui @lift.coach.jacqui ​​https://www.instagram.com/lift.coach.jacqui  Joni @lionesss100 https://www.instagram.com/lionesss100/  ​​       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

We are shouting from the mountain tops to debunk dietary myths and promote a balanced approach to nutrition, reinforcing that carbs are essential for optimal performance and overall health.In this episode of the Fiercely Field Nutrition Podcast, Coach Pia and Coach Joni discuss the vital importance of carbohydrates for athletes of all levels, from beginners to elite competitors. They explore common misconceptions about carbs, navigate the controversy surrounding their consumption, and delve into scientific studies highlighting carbs' crucial role in muscle glycogen replenishment. The conversation covers the benefits of carb timing around training, the role of carbs in muscle protein synthesis, and the mental and physical impacts of under-fueling.        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