Aligned Strength Podcast by FIT for YOU with Mandy Scow

Mandy Scow

Welcome to the Aligned Strength Podcast by FIT for YOU! I’m your host Mandy Scow, and I’m here to help you discover balance, build strength, and align your mind, body, and spirit. Whether you're on a fitness journey, exploring personal growth, or simply seeking inspiration, this podcast is your go-to space for transforming your life—inside and out. Let’s sweat with purpose, grow with intention, and find your Aligned Strength together.

  1. Oct 8

    #065 - Strong Ladies, Strong Knees: How Strength Training Helps Prevent Knee Injuries

    Why are female athletes more vulnerable to certain knee injuries, and what can we do to help prevent them? In this episode of the Aligned Strength Podcast, we're diving into the importance of strong glutes, hips, hamstrings, and core muscles when it comes to knee stability and injury prevention. Inspired by Dr. Stacy Sims' book ROAR, we're discussing why knees collapse inward, the importance of proper jumping and landing mechanics, and a simple overhead squat assessment that can help identify movement limitations. We're also breaking down the research behind the PEP Program (Prevent Injury and Enhance Performance), including studies showing significant reductions in ACL injuries among female athletes who consistently participated in neuromuscular training. Whether you're a female athlete, parent, coach, or simply someone who wants to stay strong and active, this episode is packed with information to help you move better, build strength, and reduce injury risk. Because strength training isn't just about building muscle. It's about building a body that can handle what life and sports throw at it! JSF Nutrition Support your strength, performance, and recovery with quality supplements from Jeremy Scott Fitness Nutrition. Shop: https://jsfnutrition.com Use discount code MANDY10 for 10% off your order! Connect with Mandy @ FIT for YOU Fitness https://www.fityoubeyou.com Research Referenced in This Episode Mandelbaum et al. (2005) — Effectiveness of a Neuromuscular and Proprioceptive Training Program in Preventing Anterior Cruciate Ligament Injuries in Female Athletes. The PEP program study involving female soccer players reported 88% and 74% reductions in ACL injuries across two seasons. https://pubmed.ncbi.nlm.nih.gov/15888716/ Hewett et al. (1999) — The Effect of Neuromuscular Training on the Incidence of Knee Injury in Female Athletes. Research examining neuromuscular training and serious knee injuries in high school female athletes participating in basketball, soccer, and volleyball. https://pubmed.ncbi.nlm.nih.gov/10569353/ Sugimoto et al. (2018) — Critical Components of Neuromuscular Training to Reduce ACL Injury Risk in Female Athletes. Research reviewing important components of effective ACL injury-prevention training. https://pubmed.ncbi.nlm.nih.gov/30001501/

    #065 - Strong Ladies, Strong Knees: How Strength Training Helps Prevent Knee Injuries

  2. Sep 18

    #064 - Building Muscle After 40 — Train Smarter, Recover Better, Stay Strong for Life

    Building muscle after 40 isn’t impossible—but the way we train, fuel, and recover may need to change. In this episode of the Aligned Strength Podcast, I’m sharing what I’ve learned at 44 as a trainer, coach, gym owner, and woman who wants to stay strong for the long haul. We’ll talk about why recovery matters, why we need to focus on building muscle instead of just burning calories, how to train smarter, and why fueling before workouts—especially for women in midlife—has completely changed the way I approach my own training. The goal isn’t to train like we’re 22. It’s to stay strong, active, and capable at 44, 54, 64, 74, and beyond. 💪💚 👉 Try FIT for YOU FREE for one week! Group classes • Strength training • Open gym 🌐 fityoubeyou.com Protein needs!! Click this link: jsfnutrition.com USE CODE: MANDY10 at checkout for 10% off everything

    #064 - Building Muscle After 40 — Train Smarter, Recover Better, Stay Strong for Life

  3. Sep 8

    #063 - Win Your Morning, Win Your Day: Creating a Morning Routine with Intention, Not Chaos

    In this episode of the Aligned Strength Podcast, we’re talking about how to create a morning routine that helps you feel more focused, energized, and intentional—without adding MORE stress to your life. We dive into the research behind routines and healthy morning habits, plus simple ways to stop waking up and immediately jumping into the chaos. In this episode, we talk about: • Why your morning routine matters • Staying off your phone first thing in the morning • Hydration and morning sunlight • Why movement can change the way you start your day • Making time for prayer, gratitude, and quiet • Setting your top priorities for the day • Creating a routine that actually fits YOUR life • Why consistency matters more than having the “perfect” morning Your morning doesn't need to be complicated or Instagram-worthy. It just needs to be intentional. Start small. Build habits. Protect your mornings. And create a routine that helps you show up stronger for the rest of your day. **JSF NUTRITION** Looking for supplements to support your health, fitness, performance, and recovery? Check out **JSF Nutrition**! 👉 **Shop JSF Nutrition here:** www.jsfnutrition.com Use discount code **MANDY10** at checkout to save **10% on your order!** Connect with Mandy at www.fityoubeyou.com

    #063 - Win Your Morning, Win Your Day: Creating a Morning Routine with Intention, Not Chaos

  4. Aug 24

    #062 - Perimenopause & Menopause Explained: Symptoms, Nutrition, Gut Health with Jenn Huber, RD, ND

    If you're over 40 and wondering “What is happening to my body?”—this episode is for you. In this episode, I'm joined by Jenn Salib Huber, menopause nutritionist, Registered Dietitian, Naturopathic Doctor, Certified Intuitive Eating Counselor, host of The Midlife Feast podcast, and author of Eat to Thrive During Menopause: Managing Your Symptoms with Nourishing Foods. Jenn specializes in helping women navigate perimenopause and menopause with better information about nutrition, symptoms, body changes, and overall health. In this episode, we talk about the things women NEED to know as they enter this stage of life, including: The difference between perimenopause and menopause Early signs and symptoms women often miss What women should actually be eating during menopause Protein needs after 40 and why maintaining muscle matters The connection between gut health, bloating, digestion, and changing hormones Probiotics, prebiotics, and supporting a healthy gut What women should know about hormone therapy What to do if you're thinking, “I might be in perimenopause.” Jenn's book and her approach to helping women thrive during menopause PLUS—we finish with a fun Menopause This or That Rapid Fire! There is so much misinformation surrounding menopause, nutrition, weight, hormones, and what women “should” be doing after 40. This conversation is about education, understanding your changing body, and knowing what questions to ask. Whether you're already experiencing symptoms, think you might be entering perimenopause, or simply want to be better prepared for what's ahead, this is an episode worth sharing with the women in your life. Learn more about Jenn Salib Huber, RD, ND: 👉 WEBSITE: www.jennsalibhuber.ca Get Jenn's book! 📖 Eat to Thrive During Menopause: Managing Your Symptoms with Nourishing Foods 👉 BOOK LINK: www.menopausenutritionist.ca/Book 🎧 Listen to The Midlife Feast podcast wherever you listen to podcasts.

    #062 - Perimenopause & Menopause Explained: Symptoms, Nutrition, Gut Health with Jenn Huber, RD, ND

  5. Aug 17

    #061 - Positivity Leads to Progress: Why Your Mindset Shapes Your Results

    Your mindset has more power over your progress than you may realize. In this episode of the Aligned Strength Podcast, we’re talking about how positivity can impact your health, fitness, relationships, stress levels, confidence, and overall quality of life. We’ll dive into the science behind optimism, the connection between your thoughts and your actions, how negativity can keep you stuck, and simple ways to shift your mindset to create lasting progress. This isn’t about pretending everything is perfect—it’s about learning to focus on what you can control, finding gratitude even during challenging seasons, surrounding yourself with positive people, and continuing to take the next step forward. Support your training, recovery, sleep, and overall wellness with high-quality supplements from JSF Nutrition. 👉 Shop here: www.jsfnutrition.com 💥 Use promo code MANDY10 at checkout for 10% OFF your order! Remember: You don’t have to be perfect to make progress. One positive thought + one positive action at a time. Connect with us: www.fityoubeyou.com

    #061 - Positivity Leads to Progress: Why Your Mindset Shapes Your Results

  6. Jul 23

    #060 - The Biggest Recovery Mistakes Keeping You Sore, Tired, and Stuck

    Are you working hard in the gym but still feeling sore, exhausted, or stuck in your progress? The problem might not be your workouts—it might be your recovery. In this episode of the Aligned Strength Podcast, we're diving into the biggest recovery mistakes people make and why recovery is just as important as the workout itself. You'll learn how your muscles rebuild after exercise, why your central nervous system plays a critical role in performance, and what science says about sleep, protein, hydration, stress, mobility, and rest days. Whether you're trying to build strength, lose body fat, improve performance, or simply feel better as you age, this episode will help you understand how to recover smarter so your body can perform at its best. In this episode, you'll learn: Why recovery is where real progress happens How your muscles and nervous system recover after training The most common recovery mistakes that can slow your results Simple, practical ways to improve recovery without overcomplicating it A weekly recovery challenge to help you start seeing better results Plus, don't forget to check out JSF Nutrition through the link here www.jsfnutrition and use discount code MANDY10 to save 10% on your order. Connect with us: www.fityoubeyou.com

    #060 - The Biggest Recovery Mistakes Keeping You Sore, Tired, and Stuck

  7. Jul 14

    #059 - The Top 10 Nutrition Questions Fitness Professionals Get Asked (And the Real Answers)

    In this episode of the Aligned Strength Podcast, we're answering the 10 most common nutrition questions fitness professionals hear every day. From protein and carbs to calories, supplements, hydration, and weight loss, we're cutting through the confusion and sharing practical, evidence-based advice that actually fits into real life. If you've ever wondered what you should eat, whether you need to track calories, if carbs are really bad, or where to start with healthy eating, this episode is for you. Whether you're just beginning your health journey or looking to simplify your nutrition, you'll walk away with realistic strategies you can start using today. Remember, nutrition doesn't have to be perfect—it just has to be consistent. Tune in, pick one habit to focus on this week, and start building a healthier, stronger future one step at a time.

    #059 - The Top 10 Nutrition Questions Fitness Professionals Get Asked (And the Real Answers)

  8. Jun 27

    #058 - Forget the Scale: The Health Numbers That Matter Most After 40

    Is the number on the scale really the best way to measure your health? In this episode of the Aligned Strength Podcast, Mandy shares the health and fitness numbers that matter even more after age 40. Learn realistic benchmarks for body fat, strength, conditioning, mobility, blood work, energy, and recovery—and why focusing on these can help you live a longer, stronger, healthier life. If you're ready to stop obsessing over the scale and start measuring what truly matters, this episode is for you. Nutrition Affiliate Partner: Check out JSF Nutrition using the link here.... jsfnutrition.com and save 10% on your order with code MANDY10. Connect with Mandy: www.fityoubeyou.com

    #058 - Forget the Scale: The Health Numbers That Matter Most After 40
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About

Welcome to the Aligned Strength Podcast by FIT for YOU! I’m your host Mandy Scow, and I’m here to help you discover balance, build strength, and align your mind, body, and spirit. Whether you're on a fitness journey, exploring personal growth, or simply seeking inspiration, this podcast is your go-to space for transforming your life—inside and out. Let’s sweat with purpose, grow with intention, and find your Aligned Strength together.

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