100 episodes

PHIT for a Queen is a podcast devoted to female athletes wanting to have it all: performance, health, intellect and time for self. Created by Rebecca McConville, RD, CSSD and Kara Shelman, LCSW, MPH at Centimano Counseling.

Phit for a Queen: A Female Athlete Podcast Kara Shelman and Rebecca McConville

    • Sports
    • 5.0, 1 Rating

PHIT for a Queen is a podcast devoted to female athletes wanting to have it all: performance, health, intellect and time for self. Created by Rebecca McConville, RD, CSSD and Kara Shelman, LCSW, MPH at Centimano Counseling.

    Adrien Paczosa - Live For the Health of Your Body

    Adrien Paczosa - Live For the Health of Your Body

    Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas, and the surrounding counties.  She is the founder of I Live Well Nutrition as well as being the founder of Fearless Practitioners, the division of her business that offers training to dietitians and wellness professionals.
    Adrien began her path towards nutrition by falling down. She has been dancing since age 2 and in college was a Kilgore College Rangerette. During practice she took a fall and broke her foot, and that sparked the ideas of needing a new direction in her life. After graduating in 2003 from the University of Illinois – Chicago with a bachelor of science degree in Human Nutrition, Adrien began her career as a staff dietitian at a hospital in downtown Chicago.  She was promoted to the hospital’s Director of Food Service and Nutrition and was responsible for all food preparation as well as patient nutritional care.
    While working at her clinical job, Adrien maintained her passion for movement by working as a personal trainer and nutrition coach in downtown Chicago.  In 2006, Adrien returned to Texas to be close to family, friends, and warmer weather! She opened her private practice, I Live Well Nutritional Therapy in 2007 to Create better access to dietitians.
    Check out Adrien and I Live Well Nutrition
    So you know Adrien's legit:
    Adrien is a Certified Eating Disorders Registered Dietitian (CEDRD). Adrien has been active in the local, state, and national dietetic association volunteering and holding board positions. She is currently the Texas Academy of Nutrition and Dietetics Media Representative, which has allowed her to educate more Texans on the power of food. Becoming a board member and now the current chair-elect of Behavioral Health Nutrition (BHN) Dietetic Practice group has been a gift and honor to Adrien, and she continues to believe and strive to hold the bar set by BHN members to the highest degree of professional expectations.

    • 18 min
    We are disconnected from ourselves.

    We are disconnected from ourselves.

    Jason Belz shares on PHIT for a Queen that we are disconnected from ourselves. We do anything to take us away from being present. His goal is to get people to reconnect with their bodies.
    Environmentally, we aren’t connected to our bodies. There’s so much stimulus going on outside our bodies all day long, and in this technology age, we sit all day – working from computers or phones or sitting in school. We are a car city, so we aren’t even walking places or walking to the subway. People have lost this connection to their bodies; how it can move and should move. So that’s my mission – to get people to understand how to move better.
    I don’t believe you’re going to be consistent with anything that’s tied to negativity. You can force your head under the water for a while, but eventually, you’re going to come up to breathe.
    I’m not going to weigh people and congratulate them on their weight loss. I’m not willing to have those conversations in my gym. It’s about movement and about connecting to your body and having a better understanding of what it can do if you challenge it and pay attention to it.
    I like to teach people how to breathe and how that breath can be used to create tension and stability that they can then carry into their resistance training. They can then move more load because they are able to brace and resist force more, and that carries over into their dynamic work.
    Females are such an underserved population in every way. With soccer in general, the numbers show the rate of ACL tears being 4-8 times greater with females than with males. This isn’t happening during hard tackles; it’s happening during non-contact plays.
    When they are younger, girls aren’t encouraged to go in and lift weights and train. By not getting under a bar, they are not learning how to decelerate load (which is what happens when their body is coming down landing and kicking), and they are not strengthening their connective tissues. These girls are fast athletes on the fields and their muscles fire really fast. We haven’t given them the tools and the strength of connective tissue to keep up with the muscle fibers firing that way.
    To prevent ACL injury, we also need to show female athletes ways to protect the knee. Knee stability isn’t in the knee – it comes from the ankle and the glutes and the hip.
    Check out Jason and A Greater You, developing injury resilient, high-performance athletes: http://www.gr8ru.com/.

    So you know Jason is legit –
    Jason Belz is a trainer and gym owner at A Greater You (AGY) in Lenexa, Kansas. AGY specializes in group training, creating a sense of community as they focus on attainable and maintainable transformation. Jason believes results are seen in many forms: increased mobility, ease of daily activity, better sleep, growing confidence, strength gain, fat loss, etc.

    • 34 min
    Some rock-climbing communities are starting to emerge that are focused on body positivity.

    Some rock-climbing communities are starting to emerge that are focused on body positivity.

      Marisa Michael shares on PHIT for a Queen that some rock-climbing communities are starting to emerge that are focused on body positivity. In these communities, rock climbers are speaking out that you don’t need to be thin to climb. If you have a body, you can climb.
      If you look at rock climbers on social media or in climbing publications, there’s a lot of information about how to lose weight and a lot of information encouraging weight loss to be a better climber. But the research on anthropometrics and climbing ability doesn’t support this. All the research we have says that no, you don’t need to lose weight to be a better climber.
      I love seeing the rock-climbing community come together to encourage rethinking long-held beliefs about weight. They are saying you don’t have to be thinner to climb better, and unnecessary weight loss is actually detrimental and has not been helpful for your body or for your sport.
      The more elite rock climbers get, the more eating disorder patterns they have. There is more pressure for them to perform well. They want sponsors, so they have to do well and compete well. If they think they need to be lighter to do this, they are going to do it.
      For me, there’s not always a balance between my work, my family and myself. I have things take over, but it’s purposeful. I’m mindful of how I spend my time, and a time commitment has to be something that helps my business, my family or my self-care.
      Check out Marisa and Real Nutrition LLC, offering personalized nutrition coaching: https://www.realnutritionllc.com/. Marisa offers rock-climbing courses on her web site that include information on how to eat before, during and after climbing for all levels of climbers – from indoor climbing to competitions and outdoor climbing.

    So you know Marisa is legit –
    Marisa Michael is a registered dietitian, Board Certified Specialist in Sports Dietetics and certified personal trainer. She owns Real Nutrition LLC, a private practice in Portland, Oregon. She holds a master’s degree in sports nutrition and the International Olympic Committee’s Diploma in Sports Nutrition. Marisa loves triathlons and rock climbing. She firmly believes that food brings joy and a good relationship with food is important to both mental and physical health.

    • 19 min
    You’ve got to give your body a chance to talk back to you.

    You’ve got to give your body a chance to talk back to you.

      Tammy Beasley shares on PHIT for a Queen that you’ve got to give your body a chance to talk back to you. You really can learn to hear it, and your body can learn to trust you. But, it’s mutual trust, and both have responsibility.

      When you have an eating disorder, there’s shame and darkness; a secret. The eating disorder has the power when you hide it – it’s a secret in a black hole. But when you expose it to the light – to relationships and to seeking health – it can’t survive. That’s the beginning of the end of the eating disorder.
      As a society, we have never been so rigid and judgmental about our food. We are not giving ourselves any freedom to be an individual and listen to our own bodies. We have to follow this plan or do this and do that. We are a beautiful life, not machines. We can’t put in data and get out data. Calories in versus calories out isn’t a real thing. It doesn’t work that way.
     We’ve pushed ourselves out of the driver’s seat completely with our relationship with body and food. Everything in our culture now is forcing us into the passenger’s seat, saying there’s only one way to eat. We are so opposite in our culture with food and body than we are in embracing diversity in any other way.
      People sometimes think they have to micromanage everything about their bodies. The body is so much bigger and better than that. It’s really incredible how much the body gives to us. It takes the rigid things we give it and works to the best of its ability. Over time, however, micromanaging your body takes a toll. We need to get back to an intuitive place; realizing my body is not your body or anyone else’s body. And my body’s life story at this very moment is unique.
      Trusting our body to communicate with us is a skill. It’s not easy, but it’s worth it. It’s putting yourself back in the driver’s seat.
      It’s important to realize we are always growing as a person and growing in our own appreciation of what our body does for us. It’s a daily decision to say “this is good” to change. Change is different. It doesn’t mean it’s bad if it’s different; it’s just different.
    Check out Tammy and Alsana, offering new hope for clients searching for recovery: https://www.alsana.com/

    So you know Tammy is legit –
     Tammy Beasley, RDN, CEDRD, CSSD, LD, is vice president of clinical nutrition services for Alsana. Tammy has devoted the majority of her 30+ years of experience as a registered dietitian to the field of eating disorders. Having recovered from an eating disorder herself, Tammy is passionate about sharing hope in recovery and is known for her innovative counseling techniques that help clients restore a nurturing relationship with both food and body.

    • 37 min
    We are Made to Move: Exercise and Eating Disorder Recovery

    We are Made to Move: Exercise and Eating Disorder Recovery

    We are Made to Move: Exercise and Eating Disorder Recovery

       Join us as we speak to Dr. Brian Cook, whose research focuses on the etiological role and therapeutic potential of exercise in eating disorders. We look at the benefit of addressing exercise in eating disorder treatment and treatment tools that can be used. 
    We don’t have an upper limit to how much we exercise but should there be one? With eating disorders, this is probably a good point to address.
    Cook believes we must address exercise in treatment just like we do food. We have a professional and ethical obligation to help discern all of the issues that surround exercise and eating disorder treatment. Our bodies are built to move.
    Intervening on the compulsive aspect of exercise to be able to unlock the potential the benefit of exercise without disordered behavior.
    We do know that we can use exercise appropriately in treatment to strengthen the body and also the brain and how the brain connects to the body.
    You Know He’s Legit
    Dr. Cook’s research focuses on the etiological role and therapeutic potential of exercise in eating disorders. His education at the Universities of Rhode Island and Florida and an NIMH funded postdoctoral fellowship provided training under experts in the eating disorders field. He has consistently presented research at international level conferences – including a keynote address at the International Association of Eating Disorders Professionals conference in 2017, published in leading journals, and written several invited book chapters. These accomplishments provide strong evidence of his passion for improving the lives of individuals and his potential for continued impact in the field of eating disorders. He has translated this research into clinical practice in his role as V.P of Movement, Research, and Outcomes at Alsana Eating Disorder Treatment & Eating Recovery Centers.
    To find out more about Dr. Cook’s work and the treatment at Alsana Eating Disorder and Treatment Centers Go To:

    • 24 min
    Preventing injury in young female athletes comes down to recovery with Emily Pappas.

    Preventing injury in young female athletes comes down to recovery with Emily Pappas.

    Pappas shares on PHIT for a Queen that preventing injury in young female athletes comes down to recovery. Humans are able to adapt to about anything if provided enough recovery for the training modality.
    We have not really portrayed female athletes in science the way we should. The research is far behind in understanding the menstrual cycle and in claiming that certain hormones cause injuries.
    The majority of young female athletes have menstrual cycle irregularity, primarily related to energy availability. Studies are beginning to show a relationship between those irregularities and soft tissue injuries.
    In an overuse injury, we are chronically exposing the tissue to more force than it’s able to handle or recover from. We need to increase the strength of muscles, tendons, and ligaments and also learn to move our bodies in coordination so more muscle fibers within a muscle or more muscles, in general, are working together to absorb these forces. 
    Strength training must progressively overload and then allow for recovery.
    Strength training is so important for any female athlete, regardless of whether she has any type of “predisposed risk” to injury or not.
    There is no adaptation without recovery.
    Some of the best athletes in the world are training hours and hours a week, but they are improving because they are notching that hard work with the appropriate recovery.
    In a culture that says, “Don’t sleep, work hard, head down,” I like to say, “Work hard, but also work smart.”
    Check out Emily and Relentless Athletics: https://www.relentlessathleticsllc.com/

    So you know Emily is legit –
    Emily Pappas is the founder of Relentless Athletics in Hatfield, Penn. She has a Master of Science degree in educational physiology and is an adjunct at Temple University, instructing a course on the development of female athletes. Emily has experience coaching and programming at the Division I collegiate level, working as an assistant strength coach for an internship with Temple University’s women’s rugby team. Emily holds her USAW Sport Performance certification. Her company specializes in female athlete development through strength training, sports nutrition, and sports injury rehabilitation.

Customer Reviews

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C Tennis ,

Great multifaceted podcast!

I love this podcast. The professional but relatable approach and variety of guests is brilliant and the presenters PHIT philosophy theme incorporates all my interests. Thanks for this interesting and engaging show!

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