Feisty Media

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Self-Improvement

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Sport

Sport

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Sport

Sport

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17/11/2020

Run Me My Data (Episode 12)

This week on [un]phased, Shaunna and Lisa break down the data. More specifically, why it is important to collect data and to view data with a critical eye? Many endurance sport organizations collect information about who is participating in their events and the experiences they may have had. But what is often overlooked is who is not represented in this data. As Shaunna reminds us, we have to pay attention to the “asterisks” at the bottom of the page, the “less than one percent” groups and ask ourselves: what folks are we missing? Whose experiences aren’t we gathering? In doing so, we create an opportunity to more deeply understand the gaps and strategize ways to include underrepresented groups in endurance sport. It is also important to understand that data collection cannot be done with a “one and done” mindset; it is a cyclical process of continuous evaluation. For organizations in our sport, this is an important practice to continuously implement both internally and externally. It will ensure growth and the meaningful evolution of all areas of your business. In other words, any leader in endurance sport should run the data as often as possible to make smart, inclusive, and enduring decisions. Our micro-allyship challenge to our listeners this week is to run the numbers. Question the numbers. Look at data with a critical eye, examine who is being represented, and more importantly, who is not. Send in your questions, comments, or micro-allyship journey to info@unphasedpodcast.com.
06/06/2025

Unbound 2025: Marley actually trained for a race! What to expect from recovery, and other stories

Marley had an awesome time at Unbound 2025! She and Ellen sit down to talk about what was different this year—her 5th time riding—plus what she recommends for future rides and what to expect from your body after you've completed a long bike ride. (109 miles of gravel takes its toll, no matter what!)
11/01/2022

Superwoman (Episode 68)

Have you ever felt like you have to do it all? Have a career, raise perfect children, Instagram your sweaty Peloton rides, make pies for the local charity bake sale… the list goes on and on. Our society puts so much pressure on women to be “superwomen” who have it all together and can manage everything all the time. This narrative is not only unrealistic, it’s harmful. Many women have internalized this “superwoman” trope as the best way to be. This can be damaging when we feel like we can’t live up to these realistic expectations, especially for women that have intersecting identities that add layers to how a “strong” woman that looks like them should be or act. Adding to this is the fact that women, and women of color most of all, have to work ten times harder than their male counterparts for equal recognition in the workplace, and still face a gaping gender pay gap. With all of this in mind, Shaunna and Lisa explore how we can start to deconstruct our vision of a “strong” woman. Having strength can look vastly different for each person, and across different situations or times. How can we reframe our expectations of ourselves and others who identify as women to encompass a definition of strength that doesn’t mean we have to sacrifice our mental, emotional, or physical health to live up to unrealistic expectations? It’s time to start shifting the narrative. Support the podcast and use our sponsor codes! InsideTracker: 25% off at insidetracker.com/feisty Nuun Hydration: 30% off with code StayFeisty at nuunlife.com
19/01/2021

Anatomy of an Apology (Episode 19)

This week in the U.S., we celebrated Martin Luther King Day, an official holiday of service which strives to celebrate the Civil Rights leader’s life and legacy. This week, Shaunna and Lisa took a look at what it means to build an appropriate apology -- whether it is to one person, a group, or an entire race of individuals. What is the benefit of an apology? What occurs in the absence of an apology? We examined this concept, starting with a recent prolific article, “The Truth in Black and White: An Apology from the Kansas City Star”. The article directly acknowledged how Black Kansas Citians had been excluded overtly or covertly by its coverage. We also referred to a chapter in Former President Barack Obama’s recent book, “A Promised Land” where he, Angela Merkel, and Elie Wiesel toured concentration camps before Merkel again acknowledged the tragedies of Germany against Jews. Shaunna and Lisa discuss the lack of apology from the U.S. toward specific groups, the danger of skipping such essential step in the racial healing process, and we fear that endurance sport may be on a parallel path. In an Ohio State University study, Roy Lewicki found that there are 6 components to an apology, and the more of these elements you include, the more effective the apology becomes: An expression of regret. An explanation of what went wrong. Acknowledging the responsibility for what went wrong. Declaration of repentance. Offering to repair, and A request for forgiveness. Shaunna and Lisa deep dive into what the U.S. and endurance sport could look like the oppressed stopped apologizing for and an appropriate apology was offered by majority groups.
15/06/2021

Be an Ally with Saxton Tobin & Megan Tobin (Episode 40)

This week on the podcast, Shaunna and Lisa welcome two very special guests, Saxton Tobin and his mom Megan Tobin. Saxton is an 18-year-old trangender athlete, and he and Megan speak about his experience in triathlon and what they have learned along the way. Many of our listeners strive to be allies to underrepresented groups within their communities, and it is important that we all continue to do so. It’s also important though, that we actually act in ways that show our allyship - not just label ourselves as allies. Saxton and Megan weigh in with their best advice on how we can all be better allies to trans folks within the endurance sport community, and on how we can interrupt the “fiction narratives” that are often created around trans athletes’ participation in sport. Our most important takeaway from this conversation with Megan and Saxton is that the best thing that we can do to demonstrate our allyship is to listen. Listen to what trans folks in our triathlon communities are saying and asking for, and include them at the table when decisions are being made about their participation in sport. This will help us move toward a sporting community that values the voices and opinions of groups that have previously been excluded or oppressed in the endurance sport community. Support the podcast and use our sponsor codes! InsideTracker: 25% off at insidetracker.com/feistytriathlon
27/09/2023

Becoming a Resource with Alyssa Gonzalez

Alyssa Gonzalez (she/her) is community organizer, advocate, and new bike shop owner based in Boulder, CO. She works with groups, organizations, and individuals to create more access, education, and opportunity for queer, bipoc, and FTWN-B communities in the outdoors. She’s passionate about highlighting Black and Brown joy while sharing diverse perspectives and experiences with the cycling community in hopes of creating a more inclusive and welcoming space for cyclists in CO and beyond. https://www.treehousecyclery.com/ Women of Winter ROAM Fest
12 Oct

The periodization myth: What female endurance athletes actually need with Colette Berry, ACSM-CPT, FMS, GGS-CPPC

Colette Berry—ACSM‑CPT, RRCA‑certified coach, and doctoral researcher—debunks the myth that rigid periodization is essential for female endurance athletes. S he shows how a simple, life‑driven approach to strength training can boost performance, prevent injury, and fit into a busy schedule. Listeners will walk away with a clear, actionable framework for “good enough” strength work that actually moves the needle. Key Takeaways - Periodization isn’t required – Recent ACSM research shows no performance benefit over non‑periodized training; let life dictate your deload weeks. - Lift “heavy enough” – Aim for 80–85 % of 1RM with 2–3 reps in reserve; training to failure isn’t necessary. - Two 30‑minute sessions per week can provide the push, pull, squat, hinge, and plyometric work needed for endurance athletes. - Prioritize the key workout – If a VO₂‑max or speed session is the priority, schedule it first and place the strength session later or on a separate day. - Ask the right questions when hiring a coach – Look for credentials (NSCA, CSCS, ACSM) and probe their experience with female, perimenopausal, or postpartum athletes. - Track stress signals – Use a simple checklist (injury, sleep 2 h, high life stress, menstrual symptoms) to decide when to cut back strength volume. Colette Berry, ACSM‑CPT, FMS L1/L2, GGS‑CPPC, RRCA – Running and strength coach, founder of Cat Hill (cathill.nyc), doctoral student in Applied Exercise Physiology at Columbia University, Ironman finisher, and champion of evidence‑based training for busy mid‑life women. Links & Resources Colette’s website & coaching form: https://cathill.nyc ACSM Position Stand on Resistance Training (2024): https://pubmed.ncbi.nlm.nih.gov/41843416/ Instagram (Colette): @cathill.nyc If you found this episode valuable, hit subscribe so you never miss a future conversation, leave a review to help other athletes discover the show, and share this episode with any female endurance athlete who could benefit from a smarter, simpler strength plan. Join the Feisty Winter Training Programs: https://livefeisty.com/training/ Sign up to Receive The Feisty Women's Performance Newsletter: Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
19 Oct

The cost of using exercise to cope with Clara Hughes, 6-time Olympic medalist

In this candid conversation, Olympic medalist and author Clara Hughes reveals how the “push‑through” mindset that powered her six Olympic medals became a hidden coping mechanism that left her exhausted, burned out, and struggling through menopause. Clara shares the pivotal moments—injury, perimenopause, and a forced break—that forced her to confront the limits of “movement as medicine” and discover a more compassionate, mindful approach to performance and well‑being. Listeners will walk away with practical tools to recognize when their drive is serving them versus sabotaging them, and learn how to cultivate sustainable resilience in both business and life. Key Takeaways - Recognize the signs that high‑performance habits have turned into avoidance or experiential escape. - Use forced rest (injury, illness, life transition) as an opportunity to re‑evaluate your relationship with movement and work. - Adopt “movement as mindful self‑care” instead of a relentless performance metric. - Simple daily practices: 5‑10 minute morning meditation, regular body‑check‑ins, and playful, joy‑focused exercise. - Leverage a support network (coach, therapist, trusted friends) to safely explore vulnerability and inner healing. Six-time Olympic medalist Clara Hughes became the only athlete to win multiple medals in both the Summer and Winter Games. She is a member of the Order of Manitoba and an officer of the Order of Canada, has received a star on Canada’s Walk of Fame, and was inducted into Canada’s Sports Hall of Fame. Clara was Canada’s flag bearer for the 2010 Olympic Winter Games. She was the founding spokesperson for Bell Canada’s Let’s Talk initiative, a campaign dedicated to breaking down the stigma of mental health. In 2014, she was awarded the Meritorious Service Cross, which recognizes those whose outstanding personal commitment has brought honour to Canada. In 2022, she was named an Olympian for Life in recognition of her making the world a better place by promoting the Olympic Values at every stage of her life. Clara lives with her husband, Peter, on Vancouver Island, and continues to enjoy bike touring and hiking. Links & Resources Clara’s book: Learning to Breathe – find it at independent Canadian bookstores, Indigo, or Amazon (US). Clara’s Instagram: @claraannehughes If this episode resonated, hit Subscribe so you never miss a deep‑dive conversation, leave a review to help other women discover the show, and share your thoughts or questions on instagram at @feisty_womens_performance. Join the Feisty Winter Training Programs: https://livefeisty.com/training/ Sign up to Receive The Feisty Women's Performance Newsletter: Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
04/11/2020

Stop the Leaks with Chloë Murdock, DPT (Episode 6)

It happens. You sneeze, cough, or laugh…and leak. Or you can barely get your key in the door without wetting yourself. It’s common, but not normal…or necessary. This week, pelvic floor specialist Chloë Murdock, PT, DPT, OCS, CSCS offers solutions to the incontinence that can happen during menopause. And, spoiler alert, there’s more to fixing it than Kegels—in fact they can make it worse. Chloë explains that there’s more to your core than your abs and obliques and how muscle imbalances and weaknesses in key parts of your core, which includes your pelvic floor, can lead to leaking, especially in active women. She talks about the importance of deep breathing and other exercises to improve pelvic health, decrease stress, and help stop incontinence. She is a doctor of physical therapy, a Slowtwitch and BikeFit certified bike fitter, as well as a Board Certified Orthopaedic Clinical Specialist, NSCA Certified Strength and Conditioning Specialist, and USATF level 1 and RRCA certified running coach based in Zurich, Switzerland. You can find out more about her work at https://www.chloemurdockpt.com/meet-chloe
17 Aug

Women's sports supplements: what every athlete needs to know with Dr. Susan Kleiner

Dr. Erin Ayala talks with Dr. Susan Kleiner, a pioneering high‑performance sports dietitian, to cut through the noise surrounding women’s sports supplements. She debunks common myths about creatine, explains why under‑fueling is a hidden threat for female athletes, and shows how to spot fraudulent supplement brands. Listeners will leave with clear, science‑backed strategies to optimize performance and make smarter supplement choices. Creatine does not cause bloating; the myth is marketing, not science.Women need tailored dosing and timing for supplements based on menstrual cycle and training demands.Under‑fueling—especially low‑carb diets—remains the biggest performance risk for female athletes.Always verify third‑party certification on the product label (BSCG, NSF for Sport, Informed Choice, etc.) before purchasing.Use reputable resources and experts (e.g., Dr. Abby Smith Ryan, Dr. Stacy Sims) for evidence‑based nutrition guidance. Dr. Susan Kleiner is Registered Dietitian, high‑performance dietitian, author of Power Eating, co‑founder of the International Society of Sport Nutrition, and former nutrition consultant for elite teams such as the Seattle Storm (WNBA) and Seattle Rain (soccer). Dr. Kleiner’s website: https://www.drskleiner.com/ BSCG certification: http://bscg.org/ NSF for Sport: https://www.nsfsport.com/ Informed Choice: https://choice.wetestyoutrust.com/ Dr. Abbie Smith-Ryan: https://asmithryan.com/ International Society of Sport Nutrition: https://www.sportsnutritionsociety.org/ If you found this episode valuable, hit subscribe so you never miss a deep‑dive with industry experts. Leave us a review on your favorite podcast platform to help others find us. Got questions or topics you’d like us to explore? Drop a comment or message us on social media—we love hearing from you! Join the Feisty Winter Training Programs: https://livefeisty.com/training/ Sign up to Receive The Feisty Women's Performance Newsletter: Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo

Feisty Media is dedicated to building an empowering culture for active, performance-minded women. We bring you podcasts, stories, and fresh perspectives from experts and leaders as we work to flip the script for women in sport. You can follow all our Feisty Media brands: @feisty_media @feistymenopause @feistytriathlon @feisty_womens_performance @girlsgonegravel @allbodiesonbikes