The Strength Academy

Stacy Burr : Learn to Stand Up - Episode 88 In today’s episode, the ladies of Empowered by Iron make their way to Darlington, SC to meet up with a podcast favorite, Stacy “Bama” Burr. Stacy has had quite the year and is ready to tell us all about it. You are not going to want to miss this inspiring and insightful episode. Where you can find Stacy: Instagram: @bamaburr Bama Brick Squad Training, Nutrition and Apparel 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 - The US Open 2018 6:00 - Standing back up 35:15 - It’s more than lifting 43:00 - New directions

Mythbusters Round 2 - Episode 87 Welcome to Mythbusters...Round 2!! In today’s episode we tackle some listener-requested myths about nutrition, mass vs density and weight-training for youth athletes. We bring the science and bust through the BS. If you have any myths you would like us to investigate, shoot us an email or DM us on Instagram! Episode on Carbs: Manipulating Carbohydrates for Training and Recovery – Episode 10 We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. 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. Join 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  

Calloused Hands & Chronic Caloric Deficits - Episode 86   Today we sit down and answer a question submitted by one of you regarding hand care and strength training. Then we dive into a discussion about chronic caloric deficits, social media, reverse dieting and the mental side of cutting. Enjoy! Menstrual Cycle, Eating for Strength & a Project of Passion - Episode 71 We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. 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. Join 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 Highlights: 1:30 - Hand care 8:30 - Chronic caloric deficits

Masters Lifters, Cutting & Lifting for Yourself - Episode 85 In this episode, we discuss specific needs and considerations for masters’ lifters, what a weight cut should look like, and lifting for yourself and NOT the medals. 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) We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. 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. Join 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 Highlights: 1:15 - So you’re a Masters’ Lifter.... 14:30 - Weight Cuts. 23:00 - Lifting and competing for yourself.  

Lifting + PTSD: A Series on Mental Health - Episode 84 In part II of our mental health series, we sit down with four, incredibly strong women (one of which is a mental health professional) who share their experiences with PTSD and trauma. We dive deep into how lifting how has played an important role in their mental health. Tune in over the next couple of months as we embark on a series of stories about how brave, strong women are living with and overcoming mental health challenges with help from heavy lifting. Where you can find today’s guests: Ana Perez IG:  @ana_smash Lizzie Smith IG: @lizziegetsstrong Lesley Mulcahy IG: @lesleyragesagainst Shannon Lust @jacklust Resource Mentioned in the Episode: Psychologytoday.com National Suicide Prevention Lifeline We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: 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! Join 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  

Kimberly Walford: The Will to be Better - Episode 83 Becoming a champion is more than weight on the bar. Being a champion means you live, breathe, and eat greatness; our guest today is no exception. We are so humbled to welcome 6 time IPF World Champion, Kimberly Walford, to the podcast. Kimberly is such a gem in the world of powerlifting, and her compassion and passion for the sport is both magnificent and inspiring. We know you all are going to love today’s episode! Where you can find Kimberly: Instagram: @trackfu Resource Mentioned in the Episode: Eugen Loko: @Pheasyque We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. 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. Join 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 Highlights: 2:50 - A champion’s mindset. 7:20 - Powerlifting community. 11:00 - Training. 16:00 - How lifting has changed Kimberly mentally, emotionally and physically. 36:00 - Advice for lifters wanting to take it to the next level. 43:50 - Lighter weight classes vs. strength potential. 52:00 - Advice to a beginner (what Kimberly knows now that she wishes she knew then).

Just a quick update for you! We will be back on September 24th!!! <3 KL & MM Eat for Strength  Register for the course HERE The course will begin September 23rd, and run through November 24th. $180 course. 9 week online guided course to fueling your body, learning to love your journey and 25 other bad-ass women helping you a long the way. In the course, you will have access to both Kristin and Mary to help guide you through body recomposition. This includes everything from macro calculations to learning self-acceptance. There will be a private Facebook group, direct email access to the two of us and another bonus contact method (TBD).

Lifting + Depression: A series on mental health - Episode 82 Stories are powerful.  Brené Brown says “when we deny the story, it defines us. When we own the story, we can write a brave new ending.” We’ve known for a long time that many people use the iron to help them cope with and overcome challenges in life.  Sometimes those challenges are minor stressors in life, and other times they come in the form of disturbances to mental health. Today we sit down with four, amazing women (one of which is a mental health professional) who share their experiences with depression and how lifting has played a vital role in their mental health.  Tune in over the next couple of months as we embark on a series of stories about how brave, strong women are living with and overcoming mental health challenges with help from heavy lifting. Where you can find today’s guests: Kate Hart IG:  @bratsy_cline Steffi Murray IG:  @dawnstrength88 Comics: #wonderwomanofwrightfitness on Instagram Sam Belliveau @sambelliveauu Alex Miller @alex_miller03 http://www.bluegrassmentalhealth.com/alexandra-miller Resource Mentioned in the Episode: Psychologytoday.com National Suicide Prevention Lifeline We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: 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!   Join 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  

Eat for Strength (Re-release) - BONUS Register for the course HERE The course will begin September 23rd, and run through November 24th. $180 course DISCOUNTED to $150 through September 21st, 2018. 9 week online guided course to fueling your body, learning to love your journey and 25 other bad-ass women helping you a long the way. In the course, you will have access to both Kristin and Mary to help guide you through body recomposition. This includes everything from macro calculations to learning self-acceptance. There will be a private Facebook group, direct email access to the two of us and another bonus contact method (TBD). Shoot us an email at empoweredbyiron@gmail.com if you have questions about the course! A Sane Approach to Body Recomposition - Episode 65 (Released originally 1/15/18) We see A LOT about weight loss and bulking. While both of these approaches can work, they can sometimes feel drastic when you’re in the midst of it, but there is a third option that isn’t well discussed: Body Recomposition (i.e. eating enough food to fuel your daily activities, getting stronger and losing body fat in the process). In this episode, we walk through the science of fat loss and muscle gain, and then we will dive into two methods of body recomposition: fast vs. slow. If you want to get really strong and are in it for the long haul, this episode is for you. 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 4:00 - So...Mary’s been a bad athlete 10:30 - Science of Fat-loss 16:00 - Science of Muscle Gain 17:55 - Body Recomposition...the fast way 27:45 - The Sane Approach to Body Recomposition

How hard should you be working? with Jennifer Thompson - Episode 81 In today’s episode, we sit down with THE Jennifer Thompson (for you OG listeners...yes, this is round 2) to discuss training. Mainly what makes training difficult and how hard should you be working. Join us as we have a conversation with the legend herself. Where you can find Jen: IG: @jenthompson132 Website: www.132poundsofpower.com Youtube: Jen’s Channel & Thompson’s Gym Discussed in this episode: My Strength Book - Jennifer Thompson’s Bench Program Iron Sisters USA Camps - Next camp is August 25th in Fremont, NE Jen’s Sponsors: SBD USA LVD Fitness SSP Nutrition (Use code JenT for 20% off) We would LOVE to hear from you. Suggestions? Feedback? Stories? We want it all. Shoot us an email at EMPOWEREDBYIRON@GMAIL.COM and we might just share your story on our next episode. If you love Empowered by Iron, take 5 minutes and leave us a review on Apple Podcasts. With your help, we can reach more people and spread our message of strength and empowerment. Check out our sponsor of this episode: 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! Join 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 Highlights: 0:30 - It’s Jen Thompson! 4:00 - What does hard training look like? 14:00 - Jen’s training now vs then… 21:00 - How do you measure training hard? 37:00 - Jen’s nutrition. 50:00 - Jen’s take on taking deloads.