Strength in the Details A'Naja Newsome, Ph.D.

Mary Theisen-Lappen is an athlete and coach and is pursuing a spot on the Team USA Olympic Weightlifting team competing in Paris 2024. Mary is a standout example of transferable skills from Track and Field contributing to her success in a new discipline as an elite Weightlifter. If you are newer to the sport, Mary breaks down the similarities of the two sports to help athletes think about how to approach transitioning sports disciplines. Mary also talks about the challenges of training for international competitions and the importance of emotional and mental preparation and discusses the psychological impact of overcoming an injury. She emphasizes the camaraderie among competitors and the support they provide each other. Mary shares advice for athletes aspiring to make an international team. Mary advocates for women of all sizes and backgrounds to feel confident participating in strength sports and not worry about societal expectations. Lastly, Mary discusses the role of faith in her sports journey and how it helps her stay grounded and focused. 

THE GRITTY DETAILS


Transitioning from one sport to another can bring unique skills and experiences that contribute to success.


Faith can play a significant role in an athlete's journey, providing peace and perspective during difficult times.


Overcoming setbacks and injuries requires patience, trust in the process, and a focus on areas for improvement. Having a strong support system is crucial in overcoming challenges and building confidence.



CONNECT WITH THE GUEST 


Follow Mary Theisen Lappen as she pursues her goal of being an Olympian for Team USA on Instagram



EPISODES YOU MIGHT ENJOY


Episode 17: From Tumbling to Weightlifting


Episode 27: Competing with Grit and Grace


Episode 38: Empowering HerAthlete



CONNECT ON SOCIAL


Follow the Podcast on Instagram


Follow your host 🎙 Dr. A’Naja Newsome on Instagram



SUPPORT THE PODCAST


It’s always FREE and much appreciated to like, subscribe, and share this podcast


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Joelle Cavagnaro, the founder of Level Ten Coaching, discusses her health and fitness coaching background. She shares her experiences working with underrepresented populations and the challenges of promoting physical activity. Joelle also explains the concept of evidence-based coaching and how it applies to strength sports and athletes. She emphasizes the importance of individualizing coaching strategies and adapting them based on athletes' strengths, preferences, and backgrounds. The conversation also dives into helping athletes embrace temporary or permanent change throughout their journey. 

THE GRITTY DETAILS


Promoting physical activity and behavior change requires finding activities that individuals enjoy and feel comfortable with. It may not look the same for everybody. A coach should be prepared to adapt to meet different athletes' needs. 


Evidence-based coaching involves using scientific research to inform coaching strategies, but it should also consider individual differences and practicality.


Helping clients embrace new seasons and changes involves shifting focus from past achievements to setting realistic goals and finding sustainable habits for the current chapter of life.



CONNECT WITH THE GUEST 


Follow Joelle on Instagram for more health, fitness, strength training, and nutrition information.



EPISODES YOU MIGHT ENJOY


Episode 24: Quality Coaching


Episode 21: Optimize Strength



CONNECT ON SOCIAL


Follow the Podcast on Instagram


Follow your host 🎙 Dr. A’Naja Newsome on Instagram



SUPPORT THE PODCAST


It’s always FREE and much appreciated to like, subscribe, and share this podcast


Listening on Apple Podcasts? Write a review.




Save 20% on Legion Supplements




Small donations help support the development and editing of this content.




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Support this podcast: https://podcasters.spotify.com/pod/show/strengthinthedetails/support

Jourdan Delacruz is a 2020 Olympian and has been a dedicated athlete in the sport of Weightlifting. If you follow Jourdan, you might notice that she is focused, gritty, and mature as an athlete in training and in competition. In this episode, Jourdan gives us the inside scoop on her journey of weightlifting. We talk about finding the right coach and developing a team as the foundation for her success. Jourdan emphasizes the importance of nutrition and mental health in her athletic performance, the unique needs of female athletes, and the growing popularity and accessibility of Weightlifting. She also discusses her brand, HerAthlete, and the importance of being a role model and cultivating a healthy sports culture. 

THE GRITTY DETAILS


Understanding the goals in a data-driven programming process can help athletes embrace different phases of the training cycle. The coach-athlete relationship is built on trust and transparency.


Nutrition and mental health play a significant role in athletic performance. These should be components of every athlete’s plan for longevity in sport. 


Success in sports is a team effort and requires a supportive network.



CONNECT WITH THE GUEST 


Follow Jordan Delacruz as she pursues her goal of being a two-time Olympian for Team USA on Instagram


Find more information on sports nutrition and performance for female athletes at HerAthlete.



EPISODES YOU MIGHT ENJOY


Episode 18: Finding the Value in Sport Beyond ‘Winning’


Episode 27: Competing with Grit and Grace


Episode 34: The Growth and Evolution of Olympic Weightlifting



CONNECT ON SOCIAL


Follow the Podcast on Instagram


Follow your host 🎙 Dr. A’Naja Newsome on Instagram



SUPPORT THE PODCAST


It’s always FREE and much appreciated to like, subscribe, and share this podcast


Listening on Apple Podcasts? Write a review.




Save 20% on Legion Supplements




Small donations help support the development and editing of this content.






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Support this podcast: https://podcasters.spotify.com/pod/show/strengthinthedetails/support

Steph Gaudreau is a sports nutritionist and lifting coach who helps athletic women build strength and confidence in the gym and beyond. She is no stranger to the Strength in the Details podcast and shares some really powerful information on the benefits of an effective strength training program. In this episode, we discuss the need to shift the narrative around women and muscle and the promotion of strength training to women. Building lean muscle is so important for more than just aesthetics. We also discuss the benefits of barbell sports and the practice of rucking as a low-impact cross-training activity. Of course, we have to talk about the positive effects of strength training on mental health and overall well-being. The conversation emphasizes the need to expand the focus beyond weight loss and connect strength training to life experiences.

THE GRITTY DETAILS


There are many entry points to barbell and strength sports - the most important step is to get started and find a coach who is knowledgeable.


Cross-training is an important consideration. Rucking is an example of low-impact aerobic activity that can help improve muscle strength and bone density to complement your strength training goals. 


For athletic women, the benefits of strength training are important during menopause for off-setting muscle loss and maintaining mobility.



CONNECT WITH THE GUEST 


Follow Steph Gaudreau on Instagram


Listen to her podcast, Fuel Your Strength, available on Spotify. Steph seriously has a wealth of knowledge.



EPISODES YOU MIGHT ENJOY


Episode 22: Fueling for Sport Performance


Episode 25: Nutrition and Strength Athletes


Episode 31: Let’s Talk Programming and Progression



CONNECT ON SOCIAL


Follow the Podcast on Instagram


Follow your host 🎙 Dr. A’Naja Newsome on Instagram



SUPPORT THE PODCAST


It’s always FREE and much appreciated to like, subscribe, and share this podcast


Listening on Apple Podcasts? Write a review.




Save 20% on Legion Supplements




Small donations help support the development and editing of this content.




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Support this podcast: https://podcasters.spotify.com/pod/show/strengthinthedetails/support

Dr. Susie Reiner discusses stress, resilience, and recovery in the context of athletic performance and training. She defines stress as a stimulus that can be positive or negative and activates the sympathetic nervous system. We cannot avoid stress, so we must learn to cope and recognize how it influences our daily lives and our training plans. Resilience is the psychological layer of how individuals perceive and respond to stress. Building resilience involves cultivating a growth mindset and reframing challenges as opportunities for growth. Wearable technology provides valuable data for monitoring and tailoring training programs, but knowing how to interpret and use the data effectively is important for managing stress responses. Striking a balance between stress and recovery is crucial for adaptation and progress.

THE GRITTY DETAILS


We will all experience stressors in life, and exercise training is one of those stressors. Learning coping strategies and building resilience through monitoring and recovery is important for athletic development.


Nutrition and sleep are the most underrated and evidence-based recovery strategies that an athlete can employ to improve their stress management.


Wearable technology data is effective for understanding training stimuli and physiological responses to stressors. Coaches and athletes should use this data as a part of the bigger picture and considered it within the context of the entire athlete training program - not as a sole component. 



CONNECT WITH THE GUEST 


Follow Dr. Susie Reiner on Instagram, or check out her Health and Human Performance consulting website to connect for research, education, and speaking.



EPISODES YOU MIGHT ENJOY


Episode 23: Mental Skills for Athletes


Episode 5: Stress Management and Mental Toughness



CONNECT ON SOCIAL


Follow the Podcast on Instagram


Follow your host 🎙 Dr. A’Naja Newsome on Instagram



SUPPORT THE PODCAST


It’s always FREE and much appreciated to like, subscribe, and share this podcast


Listening on Apple Podcasts? Write a review.




Save 20% on Legion Supplements




Small donations help support the development and editing of this content.






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Support this podcast: https://podcasters.spotify.com/pod/show/strengthinthedetails/support

Dr. Stephanie Compton is a scientist, registered dietitian, and science communicator striving to bridge the gap between science and real life. In this episode, Dr. Stephanie Compton discusses various topics related to nutrition and metabolism for strength athletes. She emphasizes the importance of balancing strength training and aerobic conditioning, embracing being a beginner and debunking misconceptions about nutrition and training. Dr. Compton highlights the significance of timing nutrition, the pros and cons of supplements, and the role of metabolism in recovery. 

The conversation highlights the need for effective science communication and being critical consumers of information. The conversation concludes with the importance of asking questions and digging deeper to better understand complex topics.

THE GRITTY DETAILS


Metabolism is responsive to what we give it, and it cannot be 'broken.' Eating enough is crucial for overall health and well-being. Finding balance in nutrition and training is important for long-term progress and overall well-being.


Embrace being a beginner and enjoy the process of progress. 


Being a critical consumer of information involves questioning and digging deeper to determine the validity and applicability of the information.



CONNECT WITH THE GUEST 


Connect with Stephanie on ⁠Instagram⁠



EPISODES YOU MIGHT ENJOY


⁠Episode 22: Fueling for Sport Performance⁠


⁠Episode 6: Nutrition Mindset⁠



CONNECT ON SOCIAL


Follow the Podcast on ⁠Instagram⁠


⁠Follow your host 🎙 Dr. A’Naja Newsome on Instagram⁠



SUPPORT THE PODCAST


It’s always FREE and much appreciated to like, subscribe, and share this podcast


Listening on Apple Podcasts? ⁠Write a review⁠.




⁠Save 20% on Legion Supplements⁠




⁠Small donations⁠ help support the development and editing of this content.


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Support this podcast: https://podcasters.spotify.com/pod/show/strengthinthedetails/support