The Strength Academy

Hypertrophy Training...what is it really? Today is all about breaking down hypertrophy training. What is it? Why do we do it? And who will benefit the most from it? Download our free 10 Week Strength Training Program: https://femalestrengthacademy.com/shop/training-programs/10-week-strength-training-program/ Check out Female Strength Academy - The only online resource created by and for female strength athletes: https://femalestrengthacademy.com/ Eat for Strength and Eat for Strength - Cut courses are now LIVE: https://femalestrengthacademy.com/nutrition-courses/ Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Find us on Patreon: www.patreon.com/empoweredbyiron Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy Check out our sponsors: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Highlights: 2:23 - What is ‘hypertrophy training?’ Strength vs. Hypertrophy 18:53 - The when and why of hypertrophy 26:30 - Patreon Question 27:00 - Frequency of training Miss last week's episode? Listen to it HERE

Intuitive eating...you’ve probably heard of it, but what is it really? Intuitive eating gets a bad rap in the strength industry simply because most people don’t understand what it is exactly. So, today we are going to break it down for you. A Complete Guide to Intuitive Eating (Ebook) Check out Female Strength Academy - The only online resource created by and for female strength athletes. Eat for Strength and Eat for Strength - Cut courses are now LIVE!   Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Find us on Patreon: www.patreon.com/empoweredbyiron Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy Check out our sponsors: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Highlights: 0:45 - Intuitive eating eBook 2:00 - Intuitive eating gets a bad rap… 6:25 - What is Intuitive eating? 10:00 - Hunger Cues! 12:00 -  Intuitive Eating is NOT the same for everyone! 15:40 - Hunger cues continued… 20:45 - Cravings vs. binge eating 31:00 - INTRODUCING Female Strength Academy

As humans, alcohol a part of our lives, but as athletes, how does consuming alcohol affect our performance and recovery? Today we dive into the research regarding alcohol consumption and athletic performance/recovery. Check out our parent company Female Strength Academy - The only online resource created by and for female strength athletes. Eat for Strength and Eat for Strength - Cut courses are now LIVE! A Complete Guide to Intuitive Eating (Ebook) Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Find us on Patreon: www.patreon.com/empoweredbyiron Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy Check out our sponsors: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Highlights: 4:45 - How alcohol affects athletic performance & recovery 17:56 - Alcohol and your gut microbiome 18:15 - Summary + Recommendations

Today’s topic is a bit of a sensitive subject. Eating disorders and disordered eating run rampant in the fitness industry, and are even more prevalent among female strength athletes. In this episode, Mary shares her history with disordered eating and shares her best tips on overcoming disordered eating. We hope that if you suffer from either, that you feel less alone after listening to this episode. Because the fact is, you are not alone and you don’t have to suffer in silence. Check out our parent company Female Strength Academy - The only online resource created by and for female strength athletes. Eat for Strength and Eat for Strength - Cut courses are now LIVE! A Complete Guide to Intuitive Eating (Ebook) Join our the discussion on our Facebook Group Page: Women in Strength - Athlete Resource Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Highlights: 7:57 - Signs & Symptoms of Eating Disorders & Disordered Eating in Female Strength Athletes 11:58 - Performance vs. Leanness 20:30 - Cutting vs. Just Eating to Get Strong 28:20 - Mary’s Story 45:08 - Tips for Those Who are Suffering from Disordered Eating Miss last week's episode? Listen HERE

Building Strength & Muscle Over Age 40 - Episode 93 Strength training is no longer just a young person’s game. In today’s episode we discuss building strength over age 40, training/recovery considerations, and nutritional recommendations. Check out our parent company Female Strength Academy - The only online resource created by and for female strength athletes. Eat for Strength and Eat for Strength - Cut courses are now LIVE! A Complete Guide to Intuitive Eating (Ebook) Get your FREE Intratraining Carbs Guide HERE Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Highlights: 3:20 - Age-dependent declines in muscle mass 11:36 - Can you build muscle as you age? 21:00 - What about hormones? 24:02 - Training & Recovery considerations 36:08 - Nutritional recommendations Missed our last episode? Listen HERE.

We did it, we made it through the first month of 2019!! So it is only fair that we take some time to discuss habits (making or breaking) and taking responsibility for things that may not be going our way. Whether we like it or not, we are usually the root of most of our problems. Enjoy our discussion on habits and responsibility. Check out our parent company Female Strength Academy - The only online resource created by and for female strength athletes. Eat for Strength and Eat for Strength - Cut courses are now LIVE! A Complete Guide to Intuitive Eating (Ebook) Miss out last episode? Find it HERE Get your FREE Intratraining Carbs Guide HERE Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: Women’s Strength Coalition - Our mission is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power. Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch! Highlights: 1:00 - Habits 16:19 - Taking responsibility

You all know we are HUGE advocates for eating to get strong (aka Eating for Strength), but we also know there might come a time when you want to cut weight. Today we discuss the mindset for weight cuts, food choices and the best time to do a cut. Enjoy! Get your FREE Intratraining Carbs Guide HERE Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: Women’s Strength Coalition - Our mission is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power. Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch! Miss last episode? Listen HERE

It’s the New Year!! You know what that means...New Year’s Resolutions. Today we talk all about the purpose of resolutions, making sure your goals are your goals, and how your attitude plays a huge role in achieving your resolutions. Get your FREE Intratraining Carbs Guide HERE Sign up for Eat for Strength HERE (discounted to $150 through Jan 7th, 2019) Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: Women’s Strength Coalition - Our mission is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power. Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch!

Holiday Treats, Overtraining, & Pivots - Episode 89 It’s that time of year! In today’s episode, we discuss how to navigate eating and training around the holidays, Kristin shares her story of overtraining and pivoting, and we share some hilarious and frustrating stories from the gym. We hope you enjoy! Happy Holidays everyone!!! Article mentioned in the episode about Overtraining Syndrome. Get your FREE Meet Day Meals Guide HERE Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Check out our sponsors: Women’s Strength Coalition - Our mission is to build stronger communities through increased access to strength training. We envision a world where everyone has equal opportunity to express their voice and embrace their power. Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Bama Brick Squad - Stacy offers various coaching services and packages: all geared towards helping you reach your goals. She works with athletes of all shapes and sizes. Support BBS and check out their merch! Highlights 1:00 - Eating at training around the holidays. 12:30 - Overtraining & Pivoting. 38:00 - Our gym stories.