Women's Performance

Stephanie Green, founder of OmTown Yoga Studio and adventure racer, discusses the power of breathwork to alleviate anxiety and improve athletic performance. Topics include gender dynamics in adventure racing, nasal breathing vs. mouth breathing, managing fear and anxiety with breathwork, and using breathwork to enhance mental acuity and problem-solving abilities.

45 Days, One hour and 27 minutes. That’s how long Nini Champion and Lisa Roland spent rowing non-stop in the Atlantic Ocean during the 2023 Talisker Whiskey Atlantic Challenge, a 3,000 nm unassisted ocean row beginning in La Gomera, Spain and finishing in the Caribbean port of English Harbour, Antigua.(For our non-maritime audience, that’s over 3452 land miles and 5555 kilometers!) In two-hour increments and through every curveball from Mother Nature imaginable, the ladies traded rowing, eating, and sleeping duties, all while setting a new world record for the women’s pair in this event. Sara chats with both Nini and Lisa today as they share details about their inspiration for this feat of endurance, their training regime, how they stayed alert and supportive of each other’s physical and mental needs. Yes, it’s extremely important to be physically strong, as they say, but these two women who both have impressive resumes in the sailing industry, also stress the importance of having a strong mindset and a mission-drive goal. Their mission? It’s a personal one, especially for Lisa. They raise money for their Bridges Over Water Program, providing scholarships for young adults who have aged out of the foster care system and want to pursue a career in the maritime industry. Lisa herself was a product of the foster care system and, at 15, experienced challenges with addiction and homelessness. Sailing saved her and she and Nini hope to provide the same safety net for others. Not only is this an inspiring (and also humorous) look at their race and expedition, it is also an example of two women succeeding together and elevating the possibilities in a male dominated industry — which is women’s performance at its best.cover photo courtesy of World's Toughest RowTeam Ocean Grown WebsiteBridges Over Water Grant FundFollow Team Ocean Grown on InstagramGet 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co 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/

Lindsay Housman was floored when she learned that women are considered “a confounding variable” when it comes to scientific and athletic research. That is to say that women are rarely researched because they are more “complicated.”This is especially true in the athletic footwear industry where most research has been done exclusively on men and then applied to women as a “smaller version of men.”Learning this was a lightbulb moment for this entrepreneur with two twin daughters (who also happen to run). Hettas, performance running shoes for women, was born. Truth be told, there are multiple differences between males and females in this area as it pertains to anatomy, physiology, and biomechanics and, today, Hettas is leading this charge in female specific research and design, thanks to their relationship with Dr. Chris Napier. Chris is a clinical assistant professor at the Department of Physical Therapy at the University of British Columbia. He is also a member of the Minerva research group at Simon Fraser University. His research interests include running biomechanics and injury prevention, particularly through the use of wearable technology. Lindsay and Chris unpack their process from idea to full fledged running shoe. They discuss:The many anatomical, physiological, and biomechanics differences between male and female athletes How hormonal changes in women could affect training and footwear choices The detailed research studies they conducted to determine what women actually needThe three shoe types and why they chose the specific materials and designThe power of building community and receiving feedback from female runnersTheir plan for growth and product expansionTheir dream research projects Not only are they providing a practical product to help women perform better, but Hetta’s is also mission driven to lead the way in women’s research, encourage female business leadership, and close the confidence gap between males and females in the athletic industry. And, according to Lindsay, Chris, and the entire Hetta’s team, there is no better way to serve young girls and women- especially their own daughters. 

Prepare to be educated and outraged in today's episode. This week, we feature a recent episode of the Feisty podcast Hit Play Not Pause, hosted by Selene Yeager, with guest Dr. Elizabeth Comen. From being burned as witches to being barred from attending medical school, from being dismissed as hysterical to well, just being dismissed, from being shamed to being sexualized, the medical system has a long, sordid history in how it treats women and women’s health. And those toxic roots still poison the waters we have to navigate to this day. If you’ve ever wondered why we’re so far off the back with regards to our understanding of women’s health and wellness and treatment, this week’s guest Dr. Elizabeth Comen, author of All in Her Head: The Truth and Lies Early Medicine Taught Us About Women’s Bodies and Why It Matters Today has some answers. Elizabeth Comen, MD, has dedicated her medical career to saving the lives of women. An award-winning, internationally sought-after clinician and physician-scientist, Dr. Comen works as a medical oncologist with a specialty in breast cancer at Memorial Sloan Kettering Cancer Center and is an assistant professor of medicine at Weill Cornell Medical College. She earned her BA in the history of science from Harvard College and her MD from Harvard Medical School, then completed her residency in Internal Medicine at Mount Sinai Hospital and her fellowship in oncology at Memorial Sloan Kettering Cancer Center. She lives in New York City with her family. You can learn more about her and her work and buy her book at www.drelizabethcomen.comResourcesAll in Her Head at AmazonCover photo credit: Deborah Feingold PhotographyGet 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co 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/

Young people don’t have a clue about our potential as aging women and, you know what? Most aging women don’t either. We’re fed a narrative that we’re supposed to slow down as we age, become less adventurous, and settle into a more “stable” cautious life. A pervasive myth, even, is that women no longer want these aspects of fun, recklessness and exhilaration, but is this true?Author, Caroline Paul, explores this topic in today’s conversation with Sara Gross.Her latest book, TOUGH BROAD, is a deeply researched exploration into the science and psychology of the outdoors and our place in it as we age. Caroline spoke with adventurous women around the country about their aging journeys and the activities that have changed their lives – including BASE jumping, wing-walking, flying, swimming, orienteering, walking, scuba diving, boogie boarding and BMX riding – and examines the different ways that activity and the outdoors can help us age better, become happier, and improve our spirit, mind, body, and heart.As you’ll hear, it’s never too late to learn and explore something new, even if it is just a simple walk outdoors. Our brain is constantly rewiring and can become even more innovative and creative with our pursuits as we age.So whether it’s bird watching, mountain biking, or (yes) even wing walking, know that adventure awaits, regardless of your age.Order TOUGH BROADGet 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co 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/

Sara welcomes Arielle Knutson, the new CEO of Oiselle, a women's running apparel brand focused on empowering women and building a supportive community. Arielle shares her journey from marketing at Nuun Hydration to leading Oiselle, emphasizing the value of marketing to women in sports to build confidence and experience the transformative power of sports and community.Knutson, a lifelong athlete, reflects on her background in gymnastics, and her transition to running and IRONMAN triathlon, highlighting the impact sports have played on her own self-discovery, goal-setting skills, and discipline. Sports, of course, also translate into her leadership style, where she emphasizes transparency, personal connection, and predictability as key elements in her effective team leadership.  Arielle and Sara also share advice for women aspiring to senior leadership roles, including: Overcoming imposter syndrome, The role of mentors in personal and professional growthThe importance of asking questions and continuous learning Embracing challenges with confidence and opennessSince her time at Nuun, Arielle has been pioneering growth in sports and business for women. Now, at the helm of Oiselle, she’s ready to soar. Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co 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/

Holley Samuel, from holleyfuelednutrition.com discusses fueling for peak performance. Holley is a registered dietician, certified personal trainer, and takes an extremely holistic approach to wellness. She delves into her path to female entrepreneurship, and also - why you want to eat and drink water within an hour of waking each day.Sara and Holley talk about their personal journeys with disordered eating, and what diet culture made them believe about themselves. She shares how to create positive attachments to food and how to see the individual value in all kinds of food - not just the “healthy” ones. As she says, we need to put ALL food on a level playing field.Follow Holley's new account on Instagram @holleyfuelednutritionAnd visit her website at https://holleyfuelednutrition.com/ Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co 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/

How do we address the public health issue of disordered eating and underfueling in an impactful and meaningful way, especially with younger female athletes? That’s what Sara discusses today with Traci Carson PhD, an epidemiologist with expertise in women's health and performance. Traci shares her personal journey with amenorrhea and the lack of information she received, which is what has ultimately influenced her field of work. They touch on the complex challenges of addressing disordered eating in sport environments and the importance of prevention and treatment, plus different contraceptive methods and their effects on hormones and one’s ability to ovulate and, ultimately, conceive.  Topics include:The impact of culture and media on athlete bodiesAddressing the psychological component of eating disordersUnderstanding and responding to hunger cuesThe significance of fueling the body after exercise for daily activities and functionThe longterm implications of underfueling on bone health and reproductive systemsUltimately, along with continued education, it is crucial to have more women modeling healthy behaviors and showcasing body size diversity in order to change perceptions and help young women understand the potential long term impact of short term decisions. Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co 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/

Today, Sara Gross is joined by Atsuko Tamura, former president of Seatlle-based Oiselle, a women’s running apparel company. They discuss:How her upbringing as a first generation Japanese immigrant shaped her personality and work ethicWhat qualities she carries with her today as a former competitive swimmerHer background in the outdoor industry from cashier to Senior Vice President of Strategy, Marketing, Communications, and Public Affairs at REIHer tenacity to find a way to get what you want (even if it means writing your own job description!)Spotting potential in others and nurturing talentAnd, as president of Oiselle (until February 1st!), Atsuko also highlights the importance of women-led and women-owned brands and the impact of sports on personal growth.As she says, “When women’s hearts are full, they build community. They go out, they gather, and they grow.”As Atsuko demonstrates, women have the power to transform communities and lives.And that can change the world.Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co 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/

Today's episode is a journey into the inspiring world of Another Mother Runner, a brand that started with a single book in 2010 and has grown into a global community. Co-founders, Dimity McDowell and Sarah Bowen Shea, share the evolution of Another Mother Runner, from book signings at race expos, to the virtual powerhouse it is today. Now, with three books, multiple podcasts, blogs, social media content, training programs, annual retreats, and more, Sarah and Dimity have created a vibrant and supportive space for mothers and women in the running world.Sarah and Dimity share their insights into their phenonenal growth:Finding the content gaps in the running world for women and mothers How the women's running industry has changed in the last twenty years to support female athletes who are also mothersThe importance of listening and creating safe spaces for frank discussions on female specific topics The impact of human connection in keeping the community thriving and expanding Throughout the conversation, Sarah and Dimity unpack their personal experiences, plus some heartwarming and humorous stories behind AMR, a brand that has not only transformed the running landscape but has also created a global sisterhood of empowered and happy runners. Get 25% off all courses through the end of June 2025! Purchase a Feisty On-Demand Course: learning.feisty.co 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/