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Whether you’re training for a tri, into CrossFit, or just want to be strong for life, barbells are the most effective way to get full-body strong in very little time. Barbell lifting also builds bone and muscle, improves stability and mobility, and makes you feel like a complete badass. This week we talk all about why barbells are the best training medicine and how to get started with coach and competitive strength and rowing athlete, Cassi Niemann.Cassi is a Barbell Medicine Coach and the lead UCanRow2 Master Rowing Instructor with Concept2. She has certifications as a Precision Nutrition Level 1 coach and as a Pregnancy & Postpartum Athleticism Coach. She trains clients online around the world and in-person at Iron Soul Gym in Albuquerque, New Mexico. She is also the co-host of More Female Strength Podcast. You can learn more about her at www.cassiniemann.comSupport our Partners:Phosis: Use the code FEISTY15 for 15% off at https://www.phosis.com/ Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get 30% offWahoo KICKR RUN: Use the code FEISTY to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/maTzL Sign up for our FREE Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-pageLearn More and Register for our Feisty 40+ Strong Retreat: https://www.womensperformance.com/strongretreat Learn More and Register for our 2026 Tucson Bike Camp: https://www.girlsgonegravel.com/camp Follow Us on Instagram:Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Need glasses for the first time in your life? Contacts suddenly feel too tight? Are your eyes dry and itchy? Menopause and midlife can usher in a cascade of vision and eye health changes. Thankfully there are many ways you can sharpen your sight and keep your eyes healthy (and more comfortable!). We dig into all that and more with this week’s guest, Christine Begley, OD.Christine is an optometrist with Marion Eye Center in Carbondale, Illinois. She’s been treating eyes for more than 20 years and specializes in diagnosing, treating, and managing diseases, injuries, and disorders of the visual system, the eye, and associated structures as well as identifying related systemic conditions affecting the eye. She’s also a longtime listener of the show and wants to help us keep our eyes healthy and functioning well so we can keep enjoying our active pursuits. Support our Partners:Phosis: Use the code FEISTY15 for 15% off at https://www.phosis.com/ Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get 30% offWahoo KICKR RUN: Use the code FEISTY to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/maTzL Sign up for our FREE Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-pageLearn More and Register for our Feisty 40+ Strong Retreat: https://www.womensperformance.com/strongretreat Learn More and Register for our 2026 Tucson Bike Camp: https://www.girlsgonegravel.com/camp Follow Us on Instagram:Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Dim the lights. Pour a drink. Light some candles. And get ready to…row! Yep, row. Indoor rowing can be an exercise in meditation, says this week’s guest and rowing aficionado, Sarah Fuhrmann. It also uses 86 percent of your muscles and can be an ass-kicking workout when you want it to be. This week we dive into the benefits of rowing, especially for women in the menopausal transition who need to HIIT it and chill out equally hard.Sarah is CEO of UCanRow2, which provides rowing workouts, training programs, and certification to exercisers and fitness professionals worldwide. The author of the bestselling 101 Best Rowing Workouts, she is passionate about creating a world of inclusive fitness where all bodies and all ages are welcome, and every meter matters. In addition to being a certified rowing instructor, she holds certifications with the Functional Aging Institute and Precision Nutrition. When not rowing on a machine or on the water, you're likely to find her playing in the snow - or just shoveling it - from her home in Michigan's snowy and scenic Upper Peninsula. You can find a sample of her workouts at "10 Ways to Kill 10k" Support our Partners:Phosis: Use the code FEISTY15 for 15% off at https://www.phosis.com/ Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get 30% offWahoo KICKR RUN: Use the code FEISTY to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/maTzL Sign up for our FREE Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-pageLearn More and Register for our Feisty 40+ Strong Retreat: https://www.womensperformance.com/strongretreat Learn More and Register for our 2026 Tucson Bike Camp: https://www.girlsgonegravel.com/camp Follow Us on Instagram:Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Even if you brush, floss, and get regular dental check-ups, if you’re like many athletes—especially those in the menopause transition—you may still struggle with tooth decay and oral health woes. That’s because both athletics and hormone decline can lead to conditions that set the stage for dental disease and mouth discomfort, both of which can put a damper on your performance (and your pocketbook). This week, we help save your smile with dental health expert and avid triathlete Dr. Julie Gallagher.Julie Gallagher, Ph.D., is an honorary research fellow at University College London, based at the Eastman Dental Institute Centre for Oral Health and Performance. Julie worked in clinical dental practice for more than 30 years before pursuing her interest in epidemiology and sport and embarking on a Ph.D. in 2014. Her Ph.D. project investigated oral health and its impact on performance of elite athletes. She was awarded her PhD in March 2020. She is looking forward to participating at Ironman Italy in September 2022 following its postponement from 2020. You can read more about her work and sports dentistry in the November 2021 British Dental Journal.Support our Partners:Phosis: Use the code FEISTY15 for 15% off at https://www.phosis.com/ Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get 30% offWahoo KICKR RUN: Use the code FEISTY to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/maTzL Sign up for our FREE Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-pageLearn More and Register for our Feisty 40+ Strong Retreat: https://www.womensperformance.com/strongretreat Learn More and Register for our 2026 Tucson Bike Camp: https://www.girlsgonegravel.com/camp Follow Us on Instagram:Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Anyone who’s ever hit the wall at mile 19 of a marathon or fizzled out on a Fran at CrossFit, knows how important glucose (aka sugar) is for energy–both mentally and physically. As women in the menopause transition, we also know that managing generally healthy blood sugar levels can be more challenging as we can become more carbohydrate sensitive and insulin resistant as our hormones decline. This week, we dive into how to eat your carbs and manage your blood sugar, too with Molly Downey, RDN, LDN. Molly is a Registered Dietitian Nutritionist (RDN), Licensed Dietitian/Nutritionist (LDN) who specializes in glucose control, metabolism and weight loss. She graduated from Indiana University-Bloomington and currently works as a nutrition manager at Nutrisense, a health technology company which leverages continuous glucose monitors (CGMs) as a way to optimize diet, health and overall wellbeing.Support our Partners:Phosis: Use the code FEISTY15 for 15% off at https://www.phosis.com/ Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get 30% offWahoo KICKR RUN: Use the code FEISTY to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/maTzL Sign up for our FREE Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-pageLearn More and Register for our Feisty 40+ Strong Retreat: https://www.womensperformance.com/strongretreat Learn More and Register for our 2026 Tucson Bike Camp: https://www.girlsgonegravel.com/camp Follow Us on Instagram:Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

We all want to belong. That desire can increase during the menopause transition, when having a community to share experiences with helps us feel less alone. But making those connections isn’t always easy, especially when culture doesn’t include you. This week’s guest, long time athlete Elizabeth Allen, who identifies as a Black, plus-sized GenXer (who is also now firmly in the menopause transition) knows all about that.Elizabeth was recently honored as a “Change Maker in Cycling” by Stamina Racing Collective for helping change the cycling and larger outdoor industry to be more inclusive and welcoming to People of Color. We dive into that, as well as how women of different races experience menopause. Along with being the Associate Director of Organizational Development, Training, and Culture for the Valley Youth House for vulnerable, abused, and homeless youth, Elizabeth is a social media content creator specializing in outdoor activities and social media takeovers for gravel cycling events. She shares her outdoor adventures at Turtle Wandering on YouTube and Instagram. Sign up for our FREE Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-pageLearn More and Register for our Feisty 40+ Strong Retreat: https://www.womensperformance.com/strongretreat Learn More and Register for our 2026 Tucson Bike Camp: https://www.girlsgonegravel.com/camp Follow Us on Instagram:Feisty Menopause: @feistymenopause Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Support our Partners:Phosis: Use the code FEISTY15 for 15% off at https://www.phosis.com/ Midi Health: You Deserve to Feel Great. Book your virtual visit today at https://www.joinmidi.com/Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Nutrisense: Go to nutrisense.io/hitplay and use code: HITPLAY to get 30% offWahoo KICKR RUN: Use the code FEISTY to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/maTzL This podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

For far too long, many of us have defined ourselves (or worse our self worth) by the size of our thighs and the circumference of our waistline, setting ourselves up for a lifelong battle with our bodies and an underlying discontent with who we are based upon a largely unattainable “ideal.” That can get worse during the menopause transition when our body shape starts to shift. This week’s guest, Kaisa Keranen, AKA KaisaFit, is on a mission to change that. As she says: “What I look like does not define who I am as a woman and what I’m doing in this world.” Amen to that and all the wisdom she dishes out this week.Kaisa is a longtime athlete and has a Masters in Exercise Science, Sports Performance and Injury Prevention. She is the owner of KaisaFit, and ​​has built a community of over 1 million people on Instagram. She has been featured in digital magazines including Vogue, Shape, SELF, Harper's Bazaar, Oxygen, and ESPNW. Kaisa was named by Greatist as one of the most influential people in health and fitness in 2015, the same year she was asked by Michelle Obama to be one of the go-to trainers for her “Let’s Move” digital campaign. You can find Kaisa on social media as KaisaFit where she educates, motivates, and empowers people to #JustMove.**Support the Podcast**InsideTracker: 20% off at insidetracker.com/feistyNuun Hydration: 30% off at nuunlife.com  with the code HITPLAY Previnex: 15% off your first order with code HITPLAY at https://www.previnex.com/ Bonafide: 20% off your first purchase when you subscribe to any product with code HITPLAY at https://hellobonafide.com/Nutrisense: Use code "hitplay" at nutrisense.io/hitplay for $30 off any subscription to the CGM programThis podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

Sometimes life sidelines us, knocking us off the path we thought we’d be on forever, or at least for the foreseeable future. Menopause can certainly trip us up. But so can many other random, sometimes terrible, events we never saw coming. And sometimes we end up contending with all of it. This week’s guest, Jennifer Maxwell, knows all about that and talks about how she has maintained her athleticism, passion, and profession while raising six kids after losing her husband unexpectedly. Jennifer is a nutritionist, food scientist, and the co-founder of the original energy bar, PowerBar along with her late husband Brian. She is currently the CEO and founder of JAM Foods, the maker of JAMBAR energy bars. She is also a competitive runner, the mother of six children, and an accomplished drummer who performs in two San Francisco Bay Area bands. You can learn more about her and her work with JAM Foods at jambar.com. **Support the Podcast**InsideTracker: 20% off at insidetracker.com/feistyNuun Hydration: 30% off at nuunlife.com  with the code HITPLAY Previnex: 15% off your first order with code HITPLAY at https://www.previnex.com/ Bonafide: 20% off your first purchase when you subscribe to any product with code HITPLAY at https://hellobonafide.com/Nutrisense: Use code "hitplay" at nutrisense.io/hitplay for $30 off any subscription to the CGM programThis podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

What do you do when menopause turns you into a nearly unrecognizable version of yourself? If you’re Gina Ransom, you pore through every resource you can find, advocate for yourself and others in the same situation, and form a community so you all can keep on kicking ass. Gina is a lifelong fitness professional who was blindsided by depression, anxiety, anger, as well as a host of physical symptoms despite “doing everything right.” Eventually she managed to find help, and maybe most importantly she formed a community: The Menoparkers, which is a private Facebook group for menopausal women who do Street Parking—a home strength workout program for people with limited time, space, or equipment. Gina is also a mom of four and a grandmother to one. And she plans to keep on kicking ass for a long time to come. You can learn all about Street Parking at streetparking.com and more about Gina at her member profile here. **Support the Podcast**InsideTracker: 20% off at insidetracker.com/feistyNuun Hydration: 30% off at nuunlife.com  with the code HITPLAY Previnex: 15% off your first order with code HITPLAY at https://www.previnex.com/ Bonafide: 20% off your first purchase when you subscribe to any product with code HITPLAY at https://hellobonafide.com/Nutrisense: Use code "HITPLAY" at nutrisense.io/hitplay for $30 off any subscription to the CGM programThis podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy

It’s easy to look at the barriers we face and think, “I can’t.” Leah Goldstein is here this week to show you, you can. Leah won the Race Across America (RAAM) outright last year at age 52, beating the next closest man by 17 hours. But that barely scratches the surface of her myriad accomplishments and the indomitable spirit that we dive into on the show this week.Leah was the World Kickboxing Champion by age 17. Shortly thereafter, she enlisted in the Israeli Military and became one of the few female instructors of the elite Commando division, specializing in Krav Maga. She later transitioned into Special Forces where she helped combat terrorism and violent crime. At age 30, she became a professional cyclist, and a few years later came back from one of the most horrific crashes in pro cycling history. Her memoir is aptly titled No Limits. You can get a copy and learn more about her remarkable life at leahgoldstein.com/**Support the Podcast**InsideTracker: 25% off at insidetracker.com/feistyNuun Hydration: 30% off at nuunlife.com  with the code HITPLAY Previnex: 15% off your first order with code HITPLAY at https://www.previnex.com/ Bonafide: 20% off your first purchase when you subscribe to any product with code HITPLAY at https://hellobonafide.com/Nutrisense: Use code "HITPLAY" at nutrisense.io/hitplay for $30 off any subscription to the CGM programThis podcast uses the following third-party services for analysis: Spotify Ad Analytics - https://www.spotify.com/us/legal/ad-analytics-privacy-policy/Podcorn - https://podcorn.com/privacyPodscribe - https://podscribe.com/privacy