The Performance Podcast

Melissa Kendter

Each episode explores evidence-based training, running, strength, mindset, recovery, and real-life experiences. You’ll hear raw solo episodes and inspiring conversations with experts, athletes, and everyday people pushing limits. Whether you're chasing a marathon PR, building strength, or just trying to live and train with more intention—this podcast brings you the tools, stories, and motivation to show up stronger in sport and life. Discover how to improve your fitness and continue doing what you love, and running well into your 60s, 70s, and beyond.

  1. 3D AGO

    68: Optimizing Your Life in Every Season: The Science of Better Living

    In this episode of The Performance Podcast, we dive into what it really means to optimize the way you live — physically, mentally, and emotionally — through science-backed strategies. We’ll break down how small, evidence-based changes in sleep, nutrition, training, stress management, and mindset can create big shifts in performance and well-being. You’ll learn how to tailor these principles to your current season of life — whether you’re balancing family, chasing fitness goals, training for a marathon, or simply trying to feel more energized and focused day-to-day. Plus, we’ll talk about how to apply these tools inside my new Commit App so you can start taking action today. 🎧 Tune in, take notes, and start optimizing your life with purpose. 👉 Download the Commit App and use code COMMIT to get started.

    17 min

  2. OCT 22

    67: Plan Your Race Year Like a Pro: Using Macro and Micro Cycles to Peak at the Right Time

    In this episode, we break down how to strategically plan your training and race calendar using macro and micro cycles — whether you’re targeting a marathon, half marathon, or speed season. We dive into how to balance volume, density, and intensity to structure your year for peak performance without burnout. You’ll learn how to: Align your big-picture goals with training cycles that fit your lifestyle and seasons.Use volume, density, and intensity as levers to build sustainable fitness.Periodize your speed work, strength, and long runs for lasting progress.Plan key races while keeping recovery and adaptation in focus.Listen if you want to build your training plan like a pro, understand how effort and structure work together, and get ready to perform your best when it matters most. Resources Mentioned: Daniels’ Running Formula by Jack Daniels, Ph.D.The Science of Running by Steve MagnessStephen Seiler’s Endurance Training Principles (free on ResearchGate)NASM Performance Enhancement Specialist ManualMonthly Newsletter - be first to learn about my new training platform! @melissa_kendter

    25 min

  3. SEP 24

    66: The Power of Consistency

    Consistency. It’s a word that gets thrown around a lot, but for good reason. Consistency is about the patterns you repeat. It’s about showing up for yourself, stacking your wins, and trusting that over time, those small, steady efforts will completely rewrite your story. Today, we’re diving into why consistency matters, what keeps us from it, the psychology behind it, and most importantly, how you can build it into your own life. Why Consistency MattersThe Trap of PerfectionThe Psychology of ConsistencyHow to Build Consistency www.melissakendter.com

    16 min

  4. SEP 10

    65: Strength Training Matters, Science-Backed + Experience

    This episode breaks down the importance of strength training and essential strength training tips for maximum performance. Learn why strength training matters for overall health and athletic performance, and the key principles to train effectively. Whether you’re a beginner or an experienced lifter, this episode provides actionable advice backed by science to help you train smarter, build strength, and enjoy the process. @melissa_kendter Resources Mentioned: Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.  Rhea, M. R., et al. (2002). A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength. Journal of Strength and Conditioning Research, 16(2), 250–255.  Schoenfeld, B. J. (2017). Resistance training: Muscular adaptation and performance outcomes. Strength and Conditioning Journal, 39(2), 10–19.  Bernárdez-Vázquez, R., et al. (2022). Resistance training variables for optimization of muscle hypertrophy. Frontiers in Sports, 3, 949021.  Schoenfeld, B. J., et al. (2022). Less time, same gains: Comparison of superset vs traditional set training on muscular adaptations. Journal of Strength and Conditioning Research, 36(6), 1567–1574.  Iversen, V. M., et al. (2021). No time to lift? Designing time-efficient training programs for strength and conditioning. Sports Medicine, 51(12), 2651–2663.

    22 min

  5. AUG 22

    64: How Crank Sports Redefined Sports Nutrition with Founder Mike Mathewson

    Crank Sports has been fueling athletes since 2001, and over the years they’ve carved out a strong place in the endurance world with their innovative gels and sports drinks. Today, I’m excited to be joined by the founder — and endurance athlete himself — Mike Mathewson. What sets Crank Sports apart is their mission: to create high-performing products that help athletes show up at their best, no matter the distance. One example of that commitment is their flagship E-Gel, which leads the market with a powerful blend — 230 milligrams of sodium and 37 grams of carbohydrates per serving. This isn’t just about numbers; it’s about science-driven fueling that meets the real demands of training and racing. https://www.cranksports.com @cranksports

    53 min

  6. AUG 6

    63: Recovery Is a Skill and Here’s How to Build It

    In this episode, we dive into the less obvious signs of under-recovery, and why your nervous system, not just your habits, might be the missing piece. But first, we chat about what 5 key aspects to focus on if you're knee-deep in a fall marathon prep. Then, we break down what recovery actually means, how cortisol and hormone shifts affect your sleep and progress, and why fueling and stress perception play a bigger role than you think. Whether you’re an endurance athlete, a lifter, or just someone trying to train with intention, this episode will help you rethink how you approach rest, training adaptation, and energy. Because more effort isn’t always the answer, smarter recovery is. We’ll also give you a clear checklist to spot recovery gaps and practical strategies you can start using today. www.trainmk.com @melissa_kendter McEwen, B. S., & Stellar, E. (1993). Stress and the individual. Mechanisms leading to disease. Arch Intern Med, 153(18), 2093-2101. Mountjoy, M. et al. (2018). IOC consensus statement: Relative Energy Deficiency in Sport (RED-S). Br J Sports Med, 52(11), 687–697. Harvard Health Publishing (2020). How stress affects the brain and body. American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.). Stanford Medicine HRV Research Lab: HRV as a marker of training recovery.

    21 min

  7. JUL 31

    62: The Foundations of Wellness: Sleep, Energy, Lifestyle & Stress

    In this episode, we’re breaking down the four pillars of wellness: sleep, energy balance, lifestyle habits, and stress management. You’ll learn why quality sleep is the foundation for hormone balance and recovery, how to build sustainable energy throughout your day, and simple lifestyle anchors that help you feel more grounded and consistent. We’ll also dive into proven tools to manage stress — from breathwork to boundaries — so you can build resilience and stay steady even in busy seasons. Whether you're looking to reset your routine or deepen your wellness habits, this episode will meet you where you are. www.trainmk.com @melissa_kendter 🔗 Resources mentioned include The Circadian Code, CDC, Atomic Habits, Burnout, Pubmed, and the Levels Health .

    34 min

  8. JUL 24

    61: Lifting weights, movement mastery - how to start, why it's safe, plus a mindset reset

    In this episode, we break down one of the most misunderstood parts of training, lifting heavy. Whether you're a runner, a beginner, or someone looking to build strength safely, you'll learn how to start lifting with proper form, build confidence under the bar, and use science-backed strategies like progressive overload and optimal rest. We’ll cover everything from movement mastery to how many days a week you actually need to train, and why heavy lifting isn’t just safe, but essential for long-term performance, injury prevention, and metabolic health. To close, we shift into a 10-minute mini mindset reset on creating a training routine you’ll actually stick with. You’ll walk away with tangible mindset tools, flexible structure, and habits that keep you showing up, even when life gets messy. www.trainmk.com @melissa_kendter - A 2014 systematic review and meta-analysis in the British Journal of Sports Medicine - The LIFTMOR trial (2017) - https://pubmed.ncbi.nlm.nih.gov/24100287/ - https://pubmed.ncbi.nlm.nih.gov/30131332/

    27 min
See All (68)

4.8
out of 5
18 Ratings

About

Each episode explores evidence-based training, running, strength, mindset, recovery, and real-life experiences. You’ll hear raw solo episodes and inspiring conversations with experts, athletes, and everyday people pushing limits. Whether you're chasing a marathon PR, building strength, or just trying to live and train with more intention—this podcast brings you the tools, stories, and motivation to show up stronger in sport and life. Discover how to improve your fitness and continue doing what you love, and running well into your 60s, 70s, and beyond.

Information

  • Creator
    Melissa Kendter
  • Years Active
    2023 - 2025
  • Episodes
    68
  • Rating
    Clean
  • Copyright
    © Melissa Kendter
  • Show Website
    The Performance Podcast

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