
Women's Performance
Welcome to the Feisty Women’s Performance Podcast where we cut through the B.S. and deliver trusted information from experts who know how to help women thrive.
The sports and fitness industries were not designed for women. And we feel that. Not only has exercise science excluded women from studies but we often receive the message that we don’t belong.
And yet we know our potential is limitless. Time and time again we see women crushing it- in the gym, on the race course and in the boardroom. Despite major data gaps, we are breaking records - Every. Damn. Day.
On this podcast, host Sara Gross offers the tools you need to get the best out of yourself by learning from athletes and experts who are at the top of their game. We aren't afraid to talk about periods, diet culture, sex, menopause, mindset, depression, anxiety, pregnancy and all the messy details.
Listen as we bring you trusted information relating to our four pillars of women’s performance: physiology, nutrition, mental health, and culture.
By taking a female lens on human performance, we can truly unlock our potential.
Latest episodes

Apr 17, 2023 • 47min
Elizabeth Inpyn - Unpacking The Fears and Phobias around Food
No doubt, there is an emotional aspect to fueling and eating.Each of us comes strapped with experiences from our past, cultural and religious expectations, and emotional biases that may affect our relationship with food.As athletes, we also inherently understand that fueling and nutrition are vital to our success. Eating for the demands of our training can, in a word, be scary.Enter Elizabeth Inpyn.Coach Elizabeth has an undergraduate degree in Biochemistry from UCSB, an MS in Applied Exercise Science, and an MA in Education in Health Sciences, as well as a Masters in multicultural education and curriculum development. She is a certified sports nutritionist from the ISSN (International Society of Sports Nutrition) and holds a plant-based nutrition certification from the T Collin Campbell Institute. In addition to her academic accolades, Elizabeth is also an accomplished athlete - an NCAA Division 1 distance swimmer and water polo player. After college, she transitioned to triathlon where she sat atop many a podium in the Olympic and 70.3 distances. As a nutritionist, Elizabeth has worked with all types of athletes in multiple sports, ages, genders, and backgrounds. She knows intimately the delicate balance of working with people on improving their relationship with food. Today, she and Sara unpack:The surprising (and not surprising) reasons people seek out a nutritionistThe changes people want to make in their diet - and it’s not always about weight lossHow she provides emotional support to athletesTheir own biases about food and different culturesTheir personal stories and complicated relationships with food as high-level athletesRecommended supplements for active, performance-minded womenAthletes are often overburdened and overwhelmed with the amount of conflicting information and may need someone to help sift through the noise.This is where Feisty Media, Elizabeth Inpyn, and the Fueled course meet.Elizabeth provided much of the content on the nutrition modules and you can learn more at fueledcourse.com to empower yourself and help create a proper nutrition plan that meets the demands of your training.You can also reach out to Elizabeth at FuelIn.com or @inpynSign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Apr 10, 2023 • 58min
Alex Coates, PhD - RED-S, LEA, and Overtraining Syndrome - Are You At Risk?
RED-S, LEA, The Female Athlete Triad, Overtraining, Overreaching, Underfueling…These words and acronyms are pervasive in endurance sports circles but, quite frankly, still cause much confusion and debate. Often, they are mistakenly used interchangeably when the definitions and symptoms do differ significantly.Today’s guest, Dr. Alex Coates, demystifies each of these concepts and explains them in a way that all active people can understand in order to remain healthy and active throughout their lives.Dr. Coates is a postdoctoral fellow at McMaster University where she studies systems-level integrative exercise physiology. As a former elite triathlete at the national level, Alex trained and raced on multiple world championship teams and saw first-hand the repercussions of what would eventually become her areas of primary focus - overtraining, underfueling, and insufficient recovery from training.In fact, she and her sister, Kyla, actually were one of the first to document the existence and definition of RED-S, or Relative Energy Deficiency Syndrome, which presents in both men and women.In this episode, she and Sara discuss:The differences in the terms Female Athlete Triad, RED-S, and Low Energy AvailabilityWhy the Female Athlete Triad needed an update to include RED-SThe multiple hormonal symptoms of RED-S and the personal impact it had on Alex’s sister, KylaThe nuances of LEA and RED-SThe differences between overtraining and overreaching and the ability to recover (or not)The impact of underfueling on recovery on all types of performanceAn outline of The FUELED course modules, including the body’s various energy systemsFemale Athlete Development from Puberty to AdulthoodDr. Coate’s work hopefully connects the dots for any athlete suffering from extreme fatigue, thermal regulation issues, performance plateaus, and other hormonal imbalances that may be brought on by extreme training.Alex is also the lead Exercise Physiologist on the Feisty FUELED course that is launching in April. To learn more visit fueledcourse.comSign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Apr 3, 2023 • 58min
Gina Lucrezi, Founder of Trail Sisters - No Trail Sister Left Behind
When social media posts, conversations, and even shouting from the podiums about inequality in the outdoor industry is no longer an option, you take action and develop the change that you want to see. That is how Gina Lucrezi started Trail Sisters, an online community for female-identifying trail runners and hikers, that she started in 2016.As a professional runner who also worked in the outdoor industry, Lucrezi saw firsthand the lack of representation and resources for women on the trails. As she writes, “The path to expanding women’s representation and opportunity in the outdoors is not only accomplished by participation on the trails, but also by women speaking up for what they want and deserve.”Enter Trail Sisters. What started as an online journal has turned into a multi-faceted business complete with education resources, articles, gear reviews, merchandise, retreats, local trail sisters groups, races, and even an official “Trail-Sisters Approved” designation for races. Today, you'll hear:The birth of Trail Sisters as an online journalHow it went from side hustle to full-time jobs for her and her husbandWhy building and engaging a community is good for businessDetails on the many initiatives of Trail Sisters and the various ways they make moneyWhat it means to be a Trail Sisters certified eventAdvice for passion-driven entrepreneurs “If you want to make an impact,” she says, “you’ve got to serve a purpose that’s larger than the financial aspect. Create things that help the community.” That community will support you.And, that’s what being a trail sister is all about.Trail Sisters Website: https://trailsisters.netTrail Sisters Instagram: https://www.instagram.com/trail_sisters/Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Mar 27, 2023 • 42min
Trying to Make History Repeat Itself - Diane Maiese Creates a Springboard for Divers of Color
Being the first to accomplish a historical feat usually comes with fanfare and recognition. Not so for today’s guest, Diane Maiese. Almost 25 years after the fact, Diane learned that she was the first, and as of yet, the only black female to win an NCAA National Championship in Diving and be named four-time All-American. She is also the first black female to coach diving at the division one level and the first to become a FINA-certified judge from the USA. Today, she and Sara discuss:Her unique upbringing as a person of color, adopted into an Italian-Catholic family living in a Jewish neighborhoodHer unconventional discovery and recruitment into the sport of divingThe moment she was told she wouldn’t go anywhere in the sportBody image, eating disorders, and the challenging stigma of “being on display” as a diverHer Diving Into Diversity initiatives throughout the USWhile it’s an honor to be acknowledged for her accomplishments, Diane admits it isn’t necessarily a celebration. What it has done is fuel her desire to change the landscape of the sport she loves and provide accessibility to diving for everyone so that she is no longer the “first” and “only.”Diverva.orgCompete Sports DiversitySign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Mar 20, 2023 • 60min
Lauren Fleshman Talks Coaching, Eating Disorders, Parenthood, Competing, and Being Good for a Girl
Lauren Fleshman has many titles - from being one of the most decorated American distance runners ever, to recently releasing her book, Good for a Girl - a New York Times best-seller. But all of this accomplishment doesn't come without difficulty. This week, Lauren gets real with us and shares her experience of disordered eating, motherhood, and mental health. Discussing the stereotypes placed upon female athletes, Lauren explains why an "ideal race weight" doesn't exist. Further, her and Sara share their experiences of depression, and what it means to find yourself again through movement. Finally, Lauren highlights the importance of confidence for performance and how she’s helping the next generation of women and girls excel. Follow Lauren on Instagram @fleshmanflyer Purchase her book at https://www.laurenfleshman.com/Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Mar 13, 2023 • 57min
Dr. Erin Ayala - Actions, Thoughts, and Feelings that Athletes Need in Order to Maximize Their Performance and Mental Health
When you imagine a high-performance athlete, what qualities do they possess? Determination perhaps? Grit? Tenacity? According to today's guest, self-compassion is actually the key to success.This week Sara chats with Sports Psychologist Dr. Erin Ayala. Beginning as a professor of Sports Psychology, Erin now takes on clients in all realms of sport - from triathletes to golfers, to rock climbers.Erin shares some key takeaways from the athletes she's worked with, highlighting the importance of self-compassion and a growth mindset. Erin and Sara discuss how levels of arousal can alter our ability to perform as we move from rational to emotional thinking and even gives some insight into Feisty Media's latest project!Follow Erin on Instagram @erineayalaSign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Mar 8, 2023 • 1h 5min
Why Equal Opportunity is No Longer Enough - An International Women's Day Discussion
What does equity mean in sport? Yes, it's women being included, but it's also resources for racing moms, supporting the inclusion of Black folks in historically white sports, having size-inclusive athletic gear, and SO much more. Feisty Media welcomes a panel of women with intersectional identities to celebrate International Women's Day and discuss why equal opportunity is no longer enough. Hosted by Selene Yeager and Sara Gross, guests Khadijah Diggs, Marley Blonsky, and Alison Tetrick share the inequity they've faced in their athletic spaces, and what equity would truly look like for them individually. Follow Marley on Instagram @marleyblonsky Follow Khadijah on Instagram @khadijahtriathleteFollow Ali on Instagram @amtetrick

Mar 6, 2023 • 58min
Alison Mariella Désir - Movement, Mental Health, and Making Space for All
Alison Mariella Désir is an activist, runner, organizer, and author of the new book, Running While Black. After hearing her speak at the Feisty Women’s Performance Summit in 2022 (before the book was published) we wanted to catch up with Alison, hear how her book has been received, and learn more about her many cultural insights and observations about the Black experience in the running space.Alison shares how the past year has gone, post book launch, and the specific parts of the book that received pushback and critique. Further, she shares the ways the white culture influences how she presents herself in the world - and how she has worked to heal this. Finally, Alison gets honest about her postpartum depression - as well as the new program she’s designed to combine therapy and movement.@alisonmdesirhttps://alisonmdesir.com/ Founder of @HarlemRun, @Run4AllWomen, Running Industry Diversity CoalitionAuthor of Running While Black, purchase hereNutritionist mentioned: @black.nutritionistJoin us on March 7th at 4pm PST for our International Women's Day Panel Discussion www.womensperformance.com/iwdSign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/

Feb 27, 2023 • 45min
Maurya Couvares- Taking the Fear out of Training During Pregnancy
Finding trustworthy and accurate information as a pregnant athlete can be extremely challenging. How much can you train? Will it hurt the baby? How high can I get my heart rate? This is the exact problem Maurya ran into when she first found out she was pregnant. Now 34 weeks, we welcome Maurya onto the podcast to share her pregnancy experience as an All-American triathlete. Maurya tells us some of the major roadblocks she encountered regarding finding accurate information. The duo discusses the specific training programs they followed during their pregnancies, and how pregnancy changed their performance ability. They tackle the widespread misinformation about active soon-to-be moms, and highlight the importance of staying active while pregnant. Links mentioned: Exercise and Sporting Based Activity through Pregnancy: Evidenced Based GuidelinesExercising Through Your PregnancyCaring for the Pregnant Athlete - British Journal of Sport ManagementJoin us to kick off International Women's Day! https://www.womensperformance.com/iwd Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/ Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/

Feb 20, 2023 • 57min
Kristi Adamo, PhD- Busting the Myths of Pregnancy and Performance
There’s a lot of information circling about what women can and can’t do while pregnant. From lifting to running marathons, we wanted to get to the bottom of this. This week we welcome Dr. Kristi Adamo of Adamo Lab - a researcher who was involved in the groundbreaking 2022 study following the training habits of 42 elite runners through pregnancy and postpartum.Dr. Adamo outlines the study itself and turns out - 56% of athletes ran FASTER postpartum. Further, research now shows that, for healthy pregnancies, exercise is good for both pregnant individuals and their babies. Sara also shares her experience of pregnancy as an elite triathlete and how it changed her career for the better.http://www.adamolab.com/ Support our Partners:Previnex: Get 15% off your first order with the code PERFORMANCE at https://www.previnex.com/ Sign up to Receive The Feisty 40+ Newsletter:https://www.feistymenopause.com/blog/Feisty-40-plus Sign up to Receive The Feist Newsletter:https://www.womensperformance.com/the-feist Follow us on Instagram:@feisty_womens_performance Feisty Media Website:https://livefeisty.com/ https://www.womensperformance.com/