The Strength Academy

Kortney Olson: GRRRL MFCEO - Episode 70 Changing the world is no easy feat and not everyone is cut out for the task, but our guest today is one of those rare individuals. Kortney Olson, MFCEO of GRRRL Clothing and The GRRRL Project, has dedicated her life to create lasting change in the minds of women across the globe. Today we sit down with KO to talk about her personal journey, how GRRRL came about and what she projects the future will look like if GRRRL’s message does not reach every single woman in the world. You won’t want to miss. Where you can find Kortney: Instagram: @kortney_olson Website: www.kortneyolson.com Where you can find GRRRL Clothing: Instagram: @grrrl_clothing Website: www.grrrl.com Want to learn more about GRRRL Live in Las Vegas, NV April 28-29th? Check it out HERE Please take a few minutes to consider supporting Kortney and GRRRL through their “Self Love Rebellion Project” Indiegogo Campaign. We can personally attest to the quality of their clothing (got big legs?! Perfect...these are the leggings you want. Seriously!!) and the importance of their mission. 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! Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Highlights 1:00 - How Kortney got started in the fitness and strength industry Importance of authenticity Overcoming addiction Kamp Konfidence (the beginning of GRRRL) 22:50 - How GRRRL Clothing came to fruition “Keep Showing Up” Truth Advertising 32:00 - It’s not just about the clothes...it’s a movement

Frances Manias pt. 2 - Episode 69 This week Iron Sisters founder and powerlifting extraordinaire, Frances Manias, is back on the podcast to dig a little deeper into her personal story. In this episode, we discover why sisterhood means everything to Frances and how the Iron became her foundation when the world she once knew took a 180° turn. We hope you love Frances and her story just as much as we do. Where you can find Frances & Iron Sisters: Iron Sisters on Instagram Iron Sisters USA 2018 Iron Sisters USA Camps: Madison, WI April 13th -15th: Register Here Rock Hill, SC May 5th - 6th: Register Here 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! Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Highlights 2:30 - Don’t compare your progress to anyone else’s progress. Focus on your strengths & not trying to fix all your weaknesses. 13:50 - Frances’s most important aspects to life. 17:19 - Her life changing realization that turned her world topsy-turvy. 34:10 -  Bodybuilding and Powerlifting’s pivotal role in Frances’s journey. 42:40 - Building sisterhood.  

Shoulders, Muscles, & Food, Oh My! - Episode 68 Today we put on our doctor and scientist hats and break down two complex issues for you in an attempt to simplify and make you a better athlete.  Kristin discusses shoulders: how to keep them healthy, strong, and bulletproof.  Mary breaks down how each macronutrient plays a role in muscle protein synthesis.  Together we discuss some finer points of body recomposition and how to know when to eat more food and what choices are best for your body. 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: 1:15 - Shoulder mobility Resources: https://breakingmuscle.com/fitness/3-mobility-drills-for-solid-overhead-lifts https://breakingmuscle.com/fitness/understanding-the-shoulder-and-bulletproofing-it-from-injury https://thebarbellphysio.com/8-best-drills-unlock-shoulder-mobility/ https://dsstrength.com/the-top-4-shoulder-stability-exercises-you-arent-doing-yet/ 19:45 - Where do muscles from? How macros work together to let your body work. 33:35 - Update one body recomposition  

Our guest today is creating lasting change in the world through her company and her platform. Mallory Rowan is a nationally ranked powerlifter, CEO and co-founder of LVD (Lift Visualize Dominate) Fitness, but that’s not the only reason she’s our guest on the podcast today… Prepare to be inspired to live an authentic life...you’re not going to want to miss this one. Where you can find Mallory & LVD Fitness: Personal Instagram: @malloryrowan Mallory's Personal Website LVD Fitness Instagram: @lvdfitness LVD Website 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 - Check out LVD Fitness 1:40 - Who is Mallory Rowan? & How did LVD Fitness come to be? 10:00 - Brands should build communities… 13:25 - Anxiety…. 24:00 -  Body Positivity in Powerlifting/Let’s rant about PANTS 30:53 - LVD Sponsored Athletes 35:53 - Why water? 40:36 - Her most memorable moments in lifting and business. 49:26 - How has Mallory been Empowered by Iron? 54:14 - What does she know now that she wishes she knew when she started powerlifting and LVD Fitness.

Mythbusters - Episode 66 In this episode we put on our Mythbusting hats and tackles some of the myths that exist in the fitness industry. From protein shakes to arching makes your back break, we dive into some of the most requested myths submitted by YOU, our listener. This episode was super fun and we hope to do more like this in the future! 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 3:00 - Myth: You need a protein shake IMMEDIATELY after lifting. Research Article: Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training 8:40 - Myth: What to eat in the golden hour after lifting. Quick-absorbing carbs, right? If so, what are some good choices? And is it true that you should avoid fats during that time? 10:40 - Myth: Eating fat makes you fat… 13:45 - Myth: You shouldn’t bench with an arch because you will hurt your back. *insert angry emoji here* 18:10 - Myth: You need to do sets of 30 reps to get those "lean, toned” muscles. 20:35 - Myth: Lifting heavy will make your uterus fall out. 24:15 - Myth: Lifting as an adolescent will stunt your growth. 25:35 - Myth: You can spot reduce fat loss.

A Sane Approach to Body Recomposition - Episode 65 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. 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) 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 - So...Mary’s been a bad athlete 6:30 - Science of Fat-loss 12:00 - Science of Muscle Gain 13:55 - Body Recomposition...the fast way 23:45 - The Sane Approach to Body Recomposition

2018: Ignore the Noise - Episode 64 Happy New Year!!  This is the time of year where it seems every post on social media is about losing weight to become a better version of yourself.  Since when do those two things equal each other, anyway?  For us, 2018 is all about ignoring the noise and encouraging you to do the same.  Just because everyone else is doing something doesn’t mean you have to.  Ignore the noise, listen to your heart, and go after what YOU want! 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! Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron Highlights 2:00 - A few changes in 2018 Want more? Support the podcast through Patreon! 10:00 - In 2018...ignore the noise. In nutrition & in life, listen to what you want/need and IGNORE what the world tells you what you should want/need.

Frances Manias: “You can’t stop the evolution of training” - Episode 63 “We all have the strength to go at it alone, but we choose to go at it together.” Our guest today is all about community. From elite basketball to bodybuilding to powerlifting, Frances Manias has dominated just about everything, and in the past year, has built one of the best powerlifting training camps to date...Iron Sisters. She is extremely humble in all her accomplishments, and chooses to shine the light on others. We are very excited to have Frances on the podcast for Part I of our interview with her. This episode is so inspirational, you don’t want to miss it!! Where you can find Frances & Iron Sisters: Iron Sisters on Instagram Iron Sisters USA January 2018 Iron Sisters USA Camp: Jan 19-20 Register HERE Jennifer Thompson: Bench Press 101 Jennifer Thompson: Bench Press 201 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!   Support our Patreon Page!   Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron   Highlights 3:00 - Who is Frances? 8:00 - It all started with bodybuilding… The evolution of women in bodybuilding. Journey to Powerlifting Creating community 35:15 - Iron Sisters Bench Press 101 - Jen Thompson 48:50 - Frances shines the light on others to build something bigger than herself. 1:00:00 - Frances shares with us a powerful story to remind us that everyday is a gift. Do not take a single moment for granted.   Part II - Coming soon...   src="https://html5-player.libsyn.com/embed/episode/id/6055093/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/000000/" height="90" width="100%" placement="bottom" theme="custom"

Mental Gains: Mindset for the New Year ft. Stacy "Bama" Burr - Episode 62 Empowered By Iron is a resource to help mold you into the lifter and the PERSON you want to be.  If you haven’t figured out by now, we are not your average strength podcast.  We are challenging the cultural dynamics surrounding strong women.   We know you have goals you want to accomplish.  If you didn’t have some sort of goals, you wouldn’t be a lifter.  So we need to find ways to get your mind right to accomplish those goals. With a little help from Bama Burr, we discuss the method of goal setting, how to set yourself up for success and techniques to help you accomplish your goals. 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! Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron & Please leave us a review on iTunes/Apple Podcast! :) 2:50 - What does success mean to you? What does it look like? 6:00 - What did you accomplish this year, both in and out of the gym? What worked for you this year? & what didn’t? 12:00 - Techniques to help you define your goals. Morning pages Guided meditation 21:00 - Bama Rants about visualization 23:45 - What do you do? 1) Set a goal. 2) Is this goal specific? 3) Write your goal where you can see it every single day. 4) Give yourself a deadline. 5) Is this goal attainable in the time frame I have set? 6) Plan it into your daily routine. 28:30 - Tip and tricks to help you accomplish your goal(s).

Women’s Strength Coalition founder, Shannon Wagner - Episode 61 Most people complain about situations or circumstance, but very few of those people actually take action to make change and our guest today is doing just that. Shannon Wagner is the founder of Women’s Strength Coalition (WSC), a nonprofit organization committed to creating communities through increased access to strength training, a powerlifter and an all around amazing woman. She found her peace through iron and is making strides to help all women, regardless of gender identity, orientation and race, experience that same freedom. Where you can find Shannon and Women’s Strength Coalition: Shannon Instagram Women’s Strength Coalition Instagram Women’s Strength Coalition Website WSC Facebook Page 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. Support our Patreon Page! Follow us on Instagram and tag us in your posts by using the hashtag #empoweredbyiron & Please leave us a review on iTunes/Apple Podcast! :) Highlights: 2:30 - Who is the mastermind behind Women’s Strength Coalition, Shannon Wagner? 4:25 - The mission of WSC. 6:30 - Overcoming disordered eating using Iron. 17:00 - What is the biggest aspect of the fitness industry that Shannon would like to change. 20:00 - Making strength training accessible for ALL. 23:05 - The women behind WSC. 25:00 - WSC events 28:30 - Back to Shannon...