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Health & Fitness

Feisty Women's Performance

Dr. Erin Ayala

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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  • 205 episodes
  • Updated Yesterday

Episodes205

Newest first
  • Jul 24, 2023 · 1 hr 5 min

    Dr. Emma Ross - Celebrate the Female Body and Understand it Better

    Sara welcomes Dr. Emma Ross to the Women’s Performance Podcast. Dr. Ross is an exercise physiologist and the Head of Physiology at the English Institute for Sport where she leads a team of sports scientists in their support of British Olympic and Paralympic athletes. Through her leadership, Great Britain was described as a “sporting superpower” after the 2016 Rio games, winning more medals than ever before. Dr. Ross is also a founder of The Well HQ, helping female athletes thrive in health, sport, and life through their online resources, courses, and debut book, The Female Body Bible. Yes, female athlete research has improved in the last few years, but Dr. Ross continues to push the envelope on how she can increase education and knowledge of this latest research to help coaches, trainers, parents, and athletes take agency for their health and put the research into action. Today, she and Sara discuss: -Their takeaways from the recent Female Athlete Conference -The intersection and individuality of your menstrual cycle on exercise performance -What we do know about the role of estrogen and progesterone in the cycles and how this may affect performance -Hormonal contraception and its potential impacts on athletic performance -Making informed decisions about your body -How best to educate female athletes on new research, along with getting this knowledge into the hands of coaches, trainers, and parents -Creating performance gains from a foundation of health - good sleep, nutrition, proper fueling, and stress management -The recent release of the Female Body Bible book - what response and impact has it had? -What’s surprising Dr. Ross in the world of female research these days? -Why women are often seen as "fragile" to researchers As she notes, “The fragility is not your body. The female body is AMAZING. The fragility is in the system which has completely overlooked the fact that you need to know about sports bras, menstrual cycles, and pelvic health. It’s important to celebrate the female body and we do that by understanding it better." The Female Body Bible Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Jul 17, 2023 · 1 hr 5 min

    REBROADCAST - Lauren Fleshman Talks Coaching, Eating Disorders, Parenthood, Competing, and Being Good for a Girl

    *Note: This episode originally dropped on March 20, 2023* Lauren Fleshman has many titles - from being one of the most decorated American distance runners ever to recently releasing her book, Good for a Girl - a New York Times best-seller. But all of this accomplishment doesn't come without difficulty. This week, Lauren gets real with us and shares her experience of disordered eating, motherhood, and mental health. Discussing the stereotypes placed upon female athletes, Lauren explains why an "ideal race weight" doesn't exist. Further, she and Sara share their experiences of depression, and what it means to find yourself again through movement. Finally, Lauren highlights the importance of confidence for performance and how she’s helping the next generation of women and girls excel. Follow Lauren on Instagram @fleshmanflyer Purchase her book at https://www.laurenfleshman.com/ Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Jul 10, 2023 · 1 hr 3 min

    REBROADCAST - Sex, Intimacy, and the Female Athlete with Dr. Jess

    *Note: This Episode originally dropped on November 21, 2022* Intimacy and sexual satisfaction are important factors when discussing women's performance. That's why this week we bring you North America's top sex and relationship expert, Dr. Jess O'Reilly. Sara and Jess discuss all things sex, and how satisfying sex can enhance performance in your daily life. Jess gives us an outline for how we can discuss sexual intimacy with our partners, and truly get to the root of what we want. With communication at the forefront, Jess gives space for all types of "wants", and provides a non-judgmental and open approach to understanding our deepest desires. Follow Jess on Instagram @sexwithdrjess https://www.sexwithdrjess.com/ Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Jul 3, 2023 · 51 min

    Sara Gross, Selene Yeager & Kelly O'Mara -Our Takeaways from The Female Athlete Conference

    In mid-June, Feisty Media was proud to be a sponsor of the 2023 Female Athlete Conference in Boston, which is the epicenter of academia and research as it relates to women’s performance. The self-described goal of the FAC is to close the disparity in research and treatment of female athletes and promote the understanding of female athletes' unique and understudied physiology and lived experience, as well as clinical best practices and interdisciplinary calls-to-action. Feisty’s own Sara Gross, Kelly O’Mara, and Selene Yeager attended the conference and, today, they share with you some of their personal thoughts and key takeaways from the three-day conference, along with some wish list topics that certainly warrant more discussion and research. They recap: What we continue to learn about the menstrual cycle and its effects on performance How to close the gap between new research and communication to coaches and trainers Why we still don’t know enough about nutrition, even with continued research on REDS and LEA (Low Energy Availability) Why we need a better frame of reference when describing pain The disconnection between body composition and performance Most agree that we are at an inflection point with women’s sports and performance which is why, now more than ever, it’s important to keep asking the right questions and creating ways to communicate research quickly and efficiently to those up-and-coming performers for years to come. Read Selene Yeager's Recap of the Female Athlete Conference Learn more about the Female Athlete Conference Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Jun 26, 2023 · 58 min

    Louise Green - Eradicating Weight Bias in the Fitness Industry

    Louise Green envisions a world where everyone can achieve their athletic potential regardless of size and, for 17 years, she’s been creating that world for people in larger bodies through her coaching, programming, and education at bigfitgirl.com and the Size Inclusive Academy. She joins Sara Gross to discuss athleticism in a larger body. Weight bias is still so rampant in our culture that it’s normalized, but imagine navigating a world that is not made for you — from small doors and cramped fitness studios, to buff trainers and classes focused only on getting lean and “earning a bikini body.” You’re literally walking into a space where people don’t want to look like you. It’s a traumatic experience, which is why some in larger bodies avoid fitness altogether, especially in public spaces. It’s not laziness or lack of dedication. It’s not an unwillingness to do the work. It’s the impossible task of trying to fit into an unrealistic “one size fits all” standard and this is the cultural divide Louise is working to close. She and Sara discuss: Louise’s personal entry into the fitness space and the stereotypes she had to overcome to be recognized Our culture’s obsession with thinness Why avoiding fitness is often a trauma response Why people in larger bodies are often devalued How she started working with this population and why she feels it’s still important to create safe spaces The details of developing curriculums for trainers and fitness centers on how to work specifically with larger-bodied athletes Identifying Body positivity vs. body neutrality Our complicated relationship with the word, “fat” and the value of owning your own language How to work with companies and industries in helping them change and expand their offerings Future courses, programs, and books to support this audience As she says, “If you're hating on yourself all the time, there's no way that you can rise to your highest potential.” This is why she creates programming specifically for women in larger bodies because she undoubtedly believes that anybody and any body can be an athlete. Follow Louise on Instagram: @bigfitgirl Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Jun 19, 2023 · 1 hr

    Macaela MacKenzie - How Women in Sports Are Shaping the Future of Feminism

    Are sports the last bastion of the patriarchy? Our guest, Macaela MacKenzie thinks so. Her new book, Money Power Respect: How Women in Sports Are Shaping the Future of Feminism explores how the role of sports is shaping cultural attitudes towards women and their value, and how sports can promote and encourage women's equality - both in changing external policies and institutions and internally empowering women. Sara and Macaela explore: How women's sports have been traditionally viewed as less valuable than men's sports, but the reality is that women's sports are an important avenue for empowering girls and women, challenging gender norms, and promoting gender equality. The unique challenges that women face in sports, including sexism, harassment, and discrimination, and why it's important to address these issues in order to create more inclusive and equitable sports environments. The fallacies behind the arguments that women’s sports are boring, or that women are biologically inferior to men, especially when it comes to sports. The role the media plays in shaping attitudes toward women's sports, especially with coverage, representation, and accessibility. The pitfalls of white feminism in sports. Why investment from stakeholders, sponsors, and fans will continue to drive change and increase power and respect for female athletes. How sports provide a training ground for future female leaders. Ways to grow female sports and increase viewership and engagement. Women's sports have the potential to transform cultural attitudes toward gender and power, but this requires investment and support from a range of stakeholders, including sports organizations, media outlets, and individual athletes and fans. By understanding the challenges facing women in sports, and advocating for change, we can create a more just and equitable society for all women. And, no doubt, we owe much of this progress to the women athletes who have shown us what is possible. Money Power Respect: How Women in Sports Are Shaping the Future of Feminism - comes out on June 27, 2023, but you can pre-order today. http://www.macaelamackenzie.com/ Follow Macaela on Instagram: @macaelamac Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Jun 12, 2023 · 1 hr 3 min

    The Real "Behind the Scenes" of Building an Online Course - with Sara Gross and Molly Hurford

    An integral part of the Feisty Women's Performance brand is education and Feisty focuses their education on the four pillars of: physiology, nutrition, social/cultural influences, and mental health. In the Spring of 2023, Feisty successfully launched its first online course entitled FUELED: A Comprehensive Nutrition Course for Active Women. Today, CEO Sara Gross talks with Feisty Business of Fitness host, Molly Hurford about the details of creating an e-course: Why did Feisty go down the road of comprehensive online courses? How did they land on a topic? What and who went behind the content creation strategy? Who built the course? What was the launch and marketing strategy? What valuable lessons have you learned about creating courses? Knowing what you know now, what would you change? Creating a comprehensive online course may look easy, but as Sara notes, "there is no such thing as passive income" and a good course is in a constant state of evolution. Speaking of, the new Summer School session of Fueled starts in mid-June and you can sign up now. Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Jun 5, 2023 · 53 min

    Jessica Michalofsky - Running Through Grief to End Toxic Drug Deaths

    As much as she loves running, Jessica Michalofsky wishes her purpose was different. Jessica runs in memory of her son, Aubrey, who died in August of 2022 of toxic fentanyl poisoning and her mission is clear - we need the drug supply to be safe in order for people to stop dying. Toxic drugs are now the leading cause of death in British Columbia in people ages 10-59 and the problem is that the criminal supply of opioids has become increasingly synthetic and toxic. Yes, the cultural perception that “this won’t happen to me” and social stigma still play a massive role, but as she says, toxic drug use isn’t just killing "traditional" addicts. These drugs are killing first-time users and recreational users. Sara and Jessica talk about her “Marathon a Day for Safe Supply” campaign and the response to her efforts to bring awareness and solutions. They discuss the way that our culture tends to blame bad parenting and specifically “bad mothering” if your child becomes a user. (In fact, Jessica wrote a piece for Feisty Media on the concept of "Bad Enough Mothers.") They also talk about using running to deal with her grief, the ups and downs of these daily runs, and what it truly means to be "feisty" when you're running against the status quo. So, yes, as much as she would love to eradicate addiction, her purpose is to, first, provide a safe supply in order to preserve life…a life like her late son’s. Bad Enough Mothers and the Illicit Poisoning Crisis Follow Jessica's Journey on Instagram: @marathon.for.safe.supply Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • May 29, 2023 · 1 hr 4 min

    Shannon O'Grady, PhD - Why You Need Creatine for Performance, Recovery and Longevity

    Creatine is having a moment and, as today’s guest, Shannon O’Grady says, “Creatine has been waiting for its moment for decades.” Shannon has her PhD in Nutritional Physiology and is the COO and Chief Product Officer of Gnarly Nutrition, where she leads product research and innovation across their entire line of products. Today, she and Sara focus their conversation on creatine. Creatine is the most studied ergogenic aid and, early on, was pigeonholed as mostly a bodybuilding supplement. Research is now clear that the benefits of creatine are far greater than just increased muscle mass (although that’s a great benefit). It has been shown to help in: Recovery Injury prevention Cognitive function and brain health Heat tolerance Treatment in psychiatric disorders Aging athletes and female athletes Increased power for endurance athletes Sara and Shannon discuss what creative is, how it’s produced and synthesized, how it could possibly provide all of these benefits, the best types, dosages, and the importance of being NSF Certified for safety and efficacy in a “wild west” industry. The advantages of creatine supplementation are clear and the question has gone from, "Why would I take that?" to "Why wouldn't I?"

  • May 22, 2023 · 40 min

    Mirna Valerio "The Mirnavator" - You Belong in ALL the Spaces

    From The Wall Street Journal to Runners World, People Magazine, and Women's Running Magazine... From Lululemon to Ford Motor Co... Mirna Valerio is proving that you can be an athlete in whatever body you have. What started as a blog, FatGirlRunning, about her experiences as a larger woman in a world of thinner athletes, has turned into a movement that inspires people everywhere to be whoever they want and to do whatever makes them happy. Her training, racing, and advocacy work allow others to see what is possible because no one should determine what you can or can't do. So, as she says in her keynote from the Feisty Women's Performance Summit, "Stick your ass in all the spaces because you belong!" Follow The Mirnavator: https://themirnavator.com/ Instagram: @themirnavator Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • May 15, 2023 · 1 hr

    Christine Yu - Getting Up to Speed on the Science of Women's Performance

    Since Title IX passed in 1972, there has been extraordinary growth in women’s sports and performance. However, for decades, athletic research primarily conducted on males has simply been applied to women, and as we’ve discovered, when the standard of performance is based on that one type of person, it skews our understanding of what is considered “normal physiology.” Christine Yu, author of the new book Up to Speed - The Groundbreaking Science of Women Athletics speaks with Sara Gross about the future of research on women athletes. As Yu says, “Women and female athletes need specific research that reflects their personal experience to provide appropriate and specific guidance from nutrition and injury prevention, to customized training, and even clothing and gear.” So, what reputable science and research is out there for performance-minded women? And, how can we apply good science to our lives in order to boost performance and remain healthy for years to come? Sara and Christine discuss this and more, including: Why females have often been considered “messy” and “poor subjects” when it comes to research studies on athletics The impact good (and bad) research can have on female athletes, especially when it comes to longevity in sports and overall health How more female scientists and researchers are asking the right questions and leading the way to close the gender gap in research What surprised Christine the most when researching and writing the book? What angered her, and what has she applied any of the good research in her own daily life? Maya Angelou once said, “When you know better, you do better.” Yu’s book provides an understanding of how we go to this point and, thanks to the vigilance of others, how we are starting to do better. Order Up to Speed - The Groundbreaking Science of Women Athletics Follow Christine on Instagram: @cyu888 Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • May 8, 2023 · 1 hr 27 min

    Jenny Casson and Jill Moffatt - Chasing Olympic Dreams and the Realities of High-Level Athletic Performance

    Jill Moffatt and Jenny Casson didn’t dream of becoming Canadian Olympic rowers. In fact, neither actually started the sport until they were a little older, but discovered quickly they both had an innate talent for the sport. This talent, coupled with their chemistry and work ethic, landed them a spot at the 2021 Tokyo Olympic Games and they’re currently in the process of trying to qualify for the 2024 Paris Olympics. It all seems like a fairy tale, right? Start a sport later in life and still land at the Olympics?! Amazing? Yes. Fairy tale? Not always. Today, Sara, Jenny, and Jill have a wide-reaching and powerful conversation about the pros and cons of being a high-level athlete, including: How they complement each other as a pair Dealing with the pressure that their spot in the boat is never guaranteed Approaching mandatory weigh-ins during race season Tracking their cycles for performance Handling their inevitable personality differences on and off the water Jenny and Jill also candidly address the toxic culture and predatory behavior that existed just a few years ago on their team, along with the organization that was complicit in this behavior. The personal damage and erosion of trust were and are devastating for both, but Jenny and Jill remain vocal advocates for providing support, education, and advice on spotting, addressing, and changing predatory behavior. No doubt, this is a duo we look forward to watching in Paris. Best of luck to Jenny and Jill! IG: @jillmoffatt (jillmoffatt8@gmail.com) IG: @jenny_joan_casson (jjcasson@gmail.com) Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Apr 24, 2023 · 1 hr 1 min

    REPLAY: The Future of Female Performance is FASTR with Dr. Emily Kraus and Dr. Megan Roche

    This episode first aired on the Women's Performance Podcast on April 4, 2022. Sara talks to Emily Kraus and Megan Roche. Emily is the FASTR program coordinator, MD, a clinical assistant professor at Stanford children's orthopedic and sports medicine center, a seven-time marathoner, and a two-time Boston finisher. Megan is the FASTR lead researcher, an MD, a Ph.D. candidate in epidemiology, AND a five-time national trail running champion. So what is FASTR? It is a program designed to conduct research and provide information for female athletes. Sara talks to Emily and Megan about the moments they first realized there was a gender gap in sports science research, and how they are working to close that gap. Further, they discuss how women have certain advantages built into their physiology to help them perform, and what Emily and Megan would do if they could conduct ANY research on female performance broadly. Follow the FASTR program on Instagram @stanfordfastr FASTR Website Follow Emily @emilykrausmd_sportscience Follow Megan @meg_runs_happy Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Apr 17, 2023 · 52 min

    Elizabeth Inpyn - Unpacking The Fears and Phobias around Food

    No doubt, there is an emotional aspect to fueling and eating. Each of us comes strapped with experiences from our past, cultural and religious expectations, and emotional biases that may affect our relationship with food. As athletes, we also inherently understand that fueling and nutrition are vital to our success. Eating for the demands of our training can, in a word, be scary. Enter Elizabeth Inpyn. Coach Elizabeth has an undergraduate degree in Biochemistry from UCSB, an MS in Applied Exercise Science, and an MA in Education in Health Sciences, as well as a Masters in multicultural education and curriculum development. She is a certified sports nutritionist from the ISSN (International Society of Sports Nutrition) and holds a plant-based nutrition certification from the T Collin Campbell Institute. In addition to her academic accolades, Elizabeth is also an accomplished athlete - an NCAA Division 1 distance swimmer and water polo player. After college, she transitioned to triathlon where she sat atop many a podium in the Olympic and 70.3 distances. As a nutritionist, Elizabeth has worked with all types of athletes in multiple sports, ages, genders, and backgrounds. She knows intimately the delicate balance of working with people on improving their relationship with food. Today, she and Sara unpack: The surprising (and not surprising) reasons people seek out a nutritionist The changes people want to make in their diet - and it’s not always about weight loss How she provides emotional support to athletes Their own biases about food and different cultures Their personal stories and complicated relationships with food as high-level athletes Recommended supplements for active, performance-minded women Athletes are often overburdened and overwhelmed with the amount of conflicting information and may need someone to help sift through the noise. This is where Feisty Media, Elizabeth Inpyn, and the Fueled course meet. Elizabeth provided much of the content on the nutrition modules and you can learn more at fueledcourse.com to empower yourself and help create a proper nutrition plan that meets the demands of your training. You can also reach out to Elizabeth at FuelIn.com or @inpyn Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Apr 10, 2023 · 1 hr 10 min

    Alex Coates, PhD - RED-S, LEA, and Overtraining Syndrome - Are You At Risk?

    RED-S, LEA, The Female Athlete Triad, Overtraining, Overreaching, Underfueling…These words and acronyms are pervasive in endurance sports circles but, quite frankly, still cause much confusion and debate. Often, they are mistakenly used interchangeably when the definitions and symptoms do differ significantly. Today’s guest, Dr. Alex Coates, demystifies each of these concepts and explains them in a way that all active people can understand in order to remain healthy and active throughout their lives. Dr. Coates is a postdoctoral fellow at McMaster University where she studies systems-level integrative exercise physiology. As a former elite triathlete at the national level, Alex trained and raced on multiple world championship teams and saw first-hand the repercussions of what would eventually become her areas of primary focus - overtraining, underfueling, and insufficient recovery from training. In fact, she and her sister, Kyla, actually were one of the first to document the existence and definition of RED-S, or Relative Energy Deficiency Syndrome, which presents in both men and women. In this episode, she and Sara discuss: The differences in the terms Female Athlete Triad, RED-S, and Low Energy Availability Why the Female Athlete Triad needed an update to include RED-S The multiple hormonal symptoms of RED-S and the personal impact it had on Alex’s sister, Kyla The nuances of LEA and RED-S The differences between overtraining and overreaching and the ability to recover (or not) The impact of underfueling on recovery on all types of performance An outline of The FUELED course modules, including the body’s various energy systems Female Athlete Development from Puberty to Adulthood Dr. Coate’s work hopefully connects the dots for any athlete suffering from extreme fatigue, thermal regulation issues, performance plateaus, and other hormonal imbalances that may be brought on by extreme training. Alex is also the lead Exercise Physiologist on the Feisty FUELED course that is launching in April. To learn more visit fueledcourse.com Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Apr 3, 2023 · 1 hr 3 min

    Gina Lucrezi, Founder of Trail Sisters - No Trail Sister Left Behind

    When social media posts, conversations, and even shouting from the podiums about inequality in the outdoor industry is no longer an option, you take action and develop the change that you want to see. That is how Gina Lucrezi started Trail Sisters, an online community for female-identifying trail runners and hikers, that she started in 2016. As a professional runner who also worked in the outdoor industry, Lucrezi saw firsthand the lack of representation and resources for women on the trails. As she writes, “The path to expanding women’s representation and opportunity in the outdoors is not only accomplished by participation on the trails, but also by women speaking up for what they want and deserve.” Enter Trail Sisters. What started as an online journal has turned into a multi-faceted business complete with education resources, articles, gear reviews, merchandise, retreats, local trail sisters groups, races, and even an official “Trail-Sisters Approved” designation for races. Today, you'll hear: The birth of Trail Sisters as an online journal How it went from side hustle to full-time jobs for her and her husband Why building and engaging a community is good for business Details on the many initiatives of Trail Sisters and the various ways they make money What it means to be a Trail Sisters certified event Advice for passion-driven entrepreneurs “If you want to make an impact,” she says, “you’ve got to serve a purpose that’s larger than the financial aspect. Create things that help the community.” That community will support you.And, that’s what being a trail sister is all about. Trail Sisters Website: https://trailsisters.net Trail Sisters Instagram: https://www.instagram.com/trail_sisters/ Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Mar 27, 2023 · 47 min

    Trying to Make History Repeat Itself - Diane Maiese Creates a Springboard for Divers of Color

    Being the first to accomplish a historical feat usually comes with fanfare and recognition. Not so for today’s guest, Diane Maiese. Almost 25 years after the fact, Diane learned that she was the first, and as of yet, the only black female to win an NCAA National Championship in Diving and be named four-time All-American. She is also the first black female to coach diving at the division one level and the first to become a FINA-certified judge from the USA. Today, she and Sara discuss: Her unique upbringing as a person of color, adopted into an Italian-Catholic family living in a Jewish neighborhood Her unconventional discovery and recruitment into the sport of diving The moment she was told she wouldn’t go anywhere in the sport Body image, eating disorders, and the challenging stigma of “being on display” as a diver Her Diving Into Diversity initiatives throughout the US While it’s an honor to be acknowledged for her accomplishments, Diane admits it isn’t necessarily a celebration. What it has done is fuel her desire to change the landscape of the sport she loves and provide accessibility to diving for everyone so that she is no longer the “first” and “only.” Diverva.org Compete Sports Diversity Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Mar 20, 2023 · 1 hr 5 min

    Lauren Fleshman Talks Coaching, Eating Disorders, Parenthood, Competing, and Being Good for a Girl

    Lauren Fleshman has many titles - from being one of the most decorated American distance runners ever, to recently releasing her book, Good for a Girl - a New York Times best-seller. But all of this accomplishment doesn't come without difficulty. This week, Lauren gets real with us and shares her experience of disordered eating, motherhood, and mental health. Discussing the stereotypes placed upon female athletes, Lauren explains why an "ideal race weight" doesn't exist. Further, her and Sara share their experiences of depression, and what it means to find yourself again through movement. Finally, Lauren highlights the importance of confidence for performance and how she’s helping the next generation of women and girls excel. Follow Lauren on Instagram @fleshmanflyer Purchase her book at https://www.laurenfleshman.com/ Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Mar 13, 2023 · 1 hr 9 min

    Dr. Erin Ayala - Actions, Thoughts, and Feelings that Athletes Need in Order to Maximize Their Performance and Mental Health

    When you imagine a high-performance athlete, what qualities do they possess? Determination perhaps? Grit? Tenacity? According to today's guest, self-compassion is actually the key to success. This week Sara chats with Sports Psychologist Dr. Erin Ayala. Beginning as a professor of Sports Psychology, Erin now takes on clients in all realms of sport - from triathletes to golfers, to rock climbers. Erin shares some key takeaways from the athletes she's worked with, highlighting the importance of self-compassion and a growth mindset. Erin and Sara discuss how levels of arousal can alter our ability to perform as we move from rational to emotional thinking and even gives some insight into Feisty Media's latest project! Follow Erin on Instagram @erineayala Join us at Feisty Fest - September 18-20th, 2026: https://www.wetravel.com/trips/feistyfest-feisty-media-1943243299#about-this-trip 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: 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

  • Mar 8, 2023 · 1 hr 10 min

    Why Equal Opportunity is No Longer Enough - An International Women's Day Discussion

    What does equity mean in sport? Yes, it's women being included, but it's also resources for racing moms, supporting the inclusion of Black folks in historically white sports, having size-inclusive athletic gear, and SO much more. Feisty Media welcomes a panel of women with intersectional identities to celebrate International Women's Day and discuss why equal opportunity is no longer enough. Hosted by Selene Yeager and Sara Gross, guests Khadijah Diggs, Marley Blonsky, and Alison Tetrick share the inequity they've faced in their athletic spaces, and what equity would truly look like for them individually. Follow Marley on Instagram @marleyblonsky Follow Khadijah on Instagram @khadijahtriathlete Follow Ali on Instagram @amtetrick