Feisty Women's Performance

Feisty Media
  • 4.5 (35)
  • FITNESS
  • UPDATED WEEKLY

Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts. Re-launching January 2026.

  1. 44M AGO

    How to continue training through pregnancy — and what to know with Dr. Margie Davenport

    In this episode, Dr. Margie Davenport, a leading expert in exercise during pregnancy and postpartum, dismantles long-held myths about training before, during, and after pregnancy. Dr. Davenport explains the significant physiological changes that occur during pregnancy and how they affect exercise safety and guidelines. And she dives into the evidence to support high-intensity training, and practical insights for both pregnant athletes and healthcare providers. Key takeaways: Pregnancy is not a period of fragility, but one of profound physiological changes that enhance resilience.The 2019 Canadian guidelines established that exercising during pregnancy reduces labor complications by 40%.Women can start new exercise routines during pregnancy, regardless of prior activity levels.High-intensity training and heavy lifting can be safe for well-conditioned pregnant athletes.The postpartum period requires individualized approaches, with no set timelines for returning to exercise. Dr. Margie Davenport is a Professor of Kinesiology at the University of Alberta and the Director of the Program for Pregnancy and Postpartum Health. She has been instrumental in shaping Canada's exercise guidelines for pregnancy and postpartum, collaborating with organizations like FIFA and Sport Canada. Episode links and resources: Dr. Margie Davenport on Instagram Exercise and Pregnancy Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    1h 3m

  2. MAR 23

    When should you quit sport? with Dimity McDowell

    In this episode, we dive into the messy journey of transitioning away from a beloved sport with Dimity McDowell, an experienced athlete and author of The 27th Mile. How do you know when it's time to quit or move on? Dimity shares her personal struggles and triumphs in navigating her retirement from running, shedding light on the complex relationship between athletic identity and self-worth. And she leaves us with some actionable strategies for embracing change beyond the finish line. Key takeaways: The deep emotional ties we all have to our athletic identities and how to navigate that transition gracefully.How to maintain your running friendships when you're no longer running.Practical strategies for dealing with social media and race events after stepping back.Set realistic expectations for your interactions with your former sport. Dimity McDowell is a seasoned athlete, author, and co-founder of Another Mother Runner — now a part of the Feisty family. Links and Resources: Dimity's WebsiteThe 27th Mile book: Available on Amazon and other book retailers.Follow Dimity on Instagram: @DimityOnTheMove Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    1h 1m

  3. MAR 16

    No pain, plenty of gain: Debunking pain glorification with Dr. Kim Hollingdale

    In this episode, Dr. Kim Hollingdale, a renowned sport psychologist and owner of MOVEMENTAL, unpacks the damaging "no pain, no gain" mentality prevalent in sports culture. How does this outdated rhetoric lead to burnout in athletes? Gain valuable insights into prioritizing emotional health as a foundation for peak performance. Key takeaways: Understand the impact of "no pain, no gain" on mental health in sports [00:15].Learn actionable strategies to balance pain and performance [25:30].The importance of emotional expression and its role in achieving long-term athletic success [38:45].How to redefine mental toughness in a healthier, more sustainable way [45:00].The generational and gender differences in emotional expression within sports [52:15]. Dr. Kim Hollingdale is a licensed sport psychologist and the owner of MOVEMENTAL, specializing in helping athletes connect their mental health to peak performance. With a rich background in clinical and sport psychology, she works with athletes at various levels to cultivate a healthier relationship with their training and emotional well-being. Links and Resources MOVEMENTAL WebsiteFollow Dr. Kim on Instagram: @movemental.mindImprove your IG algorithm with the Stud Budz: @stud.budz If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more listeners who can benefit from these important conversations. Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    58 min

  4. MAR 9

    So you want to lift heavy? Get started with barbells with Cassi Niemann

    In this episode, Erin sits down with strength coach and Iron Soul Gym co-owner Cassi Niemann to challenge outdated narratives about women and strength training. Cassi shares her journey from elite gymnast to architect to strength coach, bringing a fresh perspective on how women can approach fitness without fear of "getting bulky" or feeling intimidated. And she has practical advice for any woman getting started in the gym or building up their lifting. Key Takeaways: Strength training doesn't require perfection; your body will adapt to movement patterns in ways that work for you.What does lifting heavy really mean? Heavy is relative. Learn how to find a weight that requires focus and deliberate movement while maintaining control.Incorporate breath work and understand pelvic floor function for effective and safe strength trainingFor beginners: Aim for two days of strength training per week focusing on squat, hinge, push, and pull movements Cassi Niemann is a strength coach, co-owner of Iron Soul Gym, founder of The Barbell Club, and a Barbell Medicine online coach based in Albuquerque, New Mexico. With a background in elite gymnastics and collegiate rowing, she transitioned from architecture to full-time coaching in 2016, driven by her mission that "strength is for every BODY." Her inclusive approach welcomes people of all ages, abilities, and experience levels. Links & Resources: Iron Soul GymThe Barbell ClubBarbell MedicineFollow Cassi on Instagram: @cassi.niemann Enjoyed this episode? Subscribe to the Feisty Women's Performance Podcast for more on women's health and performance, leave a review to help other women find these evidence-based resources, and follow us on social media to stay in the know! Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    1h 7m

  5. MAR 2

    Visibility ≠ Support: What Paralympic athletes actually need

    In this episode, Staci Mannella and Dr. Andrea Bundon dive deep into the nuanced world of Paralympic sports. With the Paralympics starting this Friday, what do you need to know to learn from and support these amazing athletes? Manella and Dr. Bundon challenge common para-athlete misconceptions, discuss the vital guide-athlete relationship, and explore the structural barriers that still exist. Key Takeaways: Visibility vs. Support: Understand why merely increasing visibility for para-athletes isn't enough to address their actual needs and challenges.How does the guide-athlete relationship work?Understand the misconceptions around Paralympic inspiration narratives that minimize athletes' experiences.And how can you really get behind these athletes as an active supporter! Staci Mannella is a former Paralympic skier turned sport psychology doctoral student and researcher, dedicated to advocating for the mental health and support of athletes with disabilities. Dr. Andrea Bundon is a sports sociologist with extensive experience in researching disability in sports, focusing on the experiences of female athletes and the guide-athlete partnership. If this episode resonated with you, please subscribe to our podcast, leave a review, and share it with your network. Your support helps us bring more insightful conversations to the forefront. Join us as we continue to explore meaningful topics in sports and beyond! Episode Resources Staci Mannella's websiteAndrea Bundon's Work at UBC's Centre for Sport and Sustainability Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    55 min

  6. FEB 23

    Runners, stop getting injured! What women need to know about running injuries with Dr. Kate Mihevc Edwards

    80% of runners will deal with injuries at some point. So, what do you need to know about running injuries? And how can you nip those niggles in the butt? Physical therapist Dr. Kate Mihevc Edwards explores the factors that contribute to this injury rate and how you can shift your perspective on athletic identity and injury prevention. Key Takeaways: The emotional attachment to running can influences injury perception and managementTreating the whole athlete, not just the injury, is key to rehabSome strategies for breaking the injury cycleAnd common misconceptions about running injuries — including treatment as a female athlete Dr. Kate Mihevc Edwards is a renowned physical therapist, author, and speaker, specializing in treating runners. With a focus on holistic health, she is the founder of Precision Performance & Physical Therapy and the author of Go Ahead, Stop and Pee. Kate's unique perspective is shaped by her journey as both a healthcare provider and a patient. Episode Resources: Precision Performance & Physical TherapyGo Ahead, Stop and Pee: Running During Pregnancy and Postpartum (available on Amazon)Follow Kate on Instagram: @KateMickEdwardsListen to Kate's podcast, Interdisciplinary Case Miles If you enjoyed this episode, please subscribe to our podcast for more insights on health and performance. Leave a review to help others discover this valuable content, and connect with us on social media to stay updated on future episodes! Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    1h 2m

  7. FEB 16

    50 Years After Title IX: The data on an unfinished revolution with Dr. Nicole LaVoi

    In this episode, we dive deep into the systemic barriers that women face (and still face!) in sports coaching with Dr. Nicole LaVoi, a leading expert in gender equity in sports. Despite the surge in female athlete participation since Title IX, why have women's coaching numbers significantly declined? And Dr. LaVoi shares actionable strategies for women navigating male-dominated environments. Key Takeaways • Historical Context: When Title IX passed in 1972, over 90% of women's teams had female coaches, but that number has dropped to around 45% today. • Dual Career Pathway: Men often have the advantage of coaching both men's and women's teams, while opportunities for women to coach men's teams are scarce. • Systemic Barriers: Understand the societal, organizational, and interpersonal barriers that impact women in coaching, including the "likability-competence double bind." • Supportive Networks: Build and leverage networks with like-minded women to foster collaboration and mentorship in challenging environments. • Self-Advocacy: Remember that nobody cares about your career more than you; advocate for yourself and your work. Dr. Nicole LaVoi is the Director of the Tucker Center for Research on Girls and Women in Sport at the University of Minnesota. She is a prominent researcher focusing on gender equity in sports leadership and has dedicated her career to addressing the barriers women face in athletics. Resources Mentioned • Tucker Center for Research on Girls & Women in Sport • CoachingHer.com - Free resources for coaching girls effectively • BodyConfidentSport.com - Tools for creating body-positive environments in sports If you found value in today’s episode, please subscribe to our podcast, leave a review, and share this conversation with someone who needs to hear it. Join us next week for more insights into health, performance, and challenging outdated narratives in women's sports! Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    1h 1m

  8. FEB 9

    Is your normal menstrual cycle really normal? with Mel Sulaver, RD

    On today's episode, we sit down with Mel Sulaver, a registered dietitian specializing in women's health and sports nutrition, to talk about all aspects of a woman's cycle — what does and doesn't show up, and what women should know about all the stages of their active lives. Mel dives deep into the topic of menstrual health for female athletes, and how understanding your cycle can enhance performance and overall wellbeing. Key Takeaways What constitutes a "normal" menstrual cycle beyond just having a period, and why it's essential to know your personal patternsThe critical role carbohydrates play in hormonal health for female athletes and why low-carb diets should be a no-go for active womenPractical nutrition strategies that Mel's seem work during different life stages, including postpartum — and how many extra calories breastfeeding really usesThe importance of individual responses to nutrition and training, moving away from one-size-fits-all protocols Mel Sulaver is a registered dietitian and former collegiate athlete with a passion for women's health and nutrition. With her unique blend of clinical expertise and firsthand experience, she empowers female athletes to optimize their performance while maintaining their hormonal health. If you enjoyed this episode, please subscribe to our podcast and leave us a review! Your feedback helps us reach more listeners and continue sharing valuable insights. Don't forget to follow Melanie at @Nutritionbymel on social media for more tips on women's health and performance. Sign up to Receive The Feisty Women's Performance Newsletter: https://feisty.co/newsletters/feisty-womens-performance/ Follow us on Instagram: @feisty_womens_performance Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts Support our Partners: PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners. Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/ Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

    1h 8m
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Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts. Re-launching January 2026.

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