Mike Tuchscherer on RPE https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/

RPE and Autoregulation https://www.barbellmedicine.com/blog/autoregulation-and-rpe-part-i/

Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel

Instagram: @morefemalestrength

Cassi Niemann
Website: www.cassiniemann.com 
Instagram: @cassi.niemann
Email: cassi@cassiniemann.com

Katherine Bickford
Website: www.baystrength.com
Instagram: @kbs.eats
Email: katherine.bickford@gmail.com

It is our thrill to present our conversation with Dr. Natasha Barnes, an accomplished lifter, climber, and rehab coach. We have been fans of Natasha’s for a long time so you can imagine our delight when we learned she is a MFS listener! Our conversation with Natasha covers everything from her professional journey from becoming a Doctor of Chiropractic to her current practice, that she describes as more of a coaching relationship. We talk about her career as a professional climber, how she added strength training to her routine and goals, promoting strength in the climbing world, #strongernotsmaller, and her perspective on “becoming an athlete first.” We’re so excited to have had this strong multi-sport role model on the podcast!

You can find Natasha at https://natashabarnesrehab.com/ 

Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.

Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel

Instagram

@morefemalestrength

Cassi Niemann

Website: www.cassiniemann.com 

Instagram: @cassi.niemann

Email: cassi@cassiniemann.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kbs.eats

Email: katherine.bickford@gmail.com

Our lives are complicated! In this episode we talk about all the tricks and tips we recommend for making training easier: more fun, more incentivized, less complicated, less difficult. If you’ve ever struggled with training consistency, getting your meals in, planning ahead, or getting it done, this episode is chock full of validation, affirmation, and “that one weird trick” that may just be the thing you’ve been waiting for to help you with YOUR biggest hurdle.

Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.

Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel

Instagram

@morefemalestrength

Cassi Niemann

Website: www.cassiniemann.com 

Instagram: @cassi.niemann

Email: cassi@cassiniemann.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kbs.eats

Email: katherine.bickford@gmail.com

In a world where our culture creates strong negative biases against some kinds of bodies, how do we develop a better relationship with our own bodies and reflect that back into the world? Katherine offers us a suggested path toward a more radical mindset, tracing through popular body-positive movements and landing on some practical suggestions for listeners. 

Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.

Radical Self-Love with Sonya Renee Taylor: https://thebodyisnotanapology.com/

Chrissy King on Racism in Diet Culture: https://www.shape.com/lifestyle/mind-and-body/racism-diet-culture

Chrissy King on Equality & Body Positivity Inin Fitness: https://www.issaonline.com/blog/index.cfm/2020/chrissy-king-body-positivity-and-equality-in-fitness

Required listening:

Maintenance Phase - BMI: https://podcasts.apple.com/au/podcast/the-body-mass-index/id1535408667?i=1000530850955

Maintenance Phase - Obesity Epidemic: https://podcasts.apple.com/us/podcast/the-obesity-epidemic/id1535408667?i=1000532253037

Maintenance Phase - Anti-Fat Bias: https://podcasts.apple.com/us/podcast/anti-fat-bias/id1535408667?i=1000500120510

Health At Every Size:

Association for Size Diversity in Health: https://asdah.org/health-at-every-size-haes-approach/

Health At Every Size Community: https://haescommunity.com/

Aubrey Gordon, ‘What We Don’t Talk About When We Talk About Fat’: https://www.yourfatfriend.com/book

Questions you can use to help break the cycle of negative body feelings:

1. Where do these ideas come from?
2. Do I actually believe these ideas?
3. Who benefits from this idea or feeling?
4. Who is hurt by this idea or feeling?
5. How can I re-contextualize this thought or feeling so I can change it, move past it, or make it more useful?

Cassi Niemann

Website: www.cassiniemann.com 

Instagram: @cassi.niemann

Email: cassi@cassiniemann.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine.bickford@gmail.com

Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.

Cassi Niemann
Website: www.cassiniemann.com
Instagram: @cassi.niemann
Email: cassi@cassiniemann.com

Katherine Bickford
Website: www.baystrength.com
Instagram: @kb.lifts
Email: katherine.bickford@gmail.com

Pandemic Edition! COVID-19 had us all staying at home, and Cassi and Katherine are back from hiatus to talk at-home workouts. How to structure them, what equipment you need (spoiler: it could be none at all!) and how to get the support you need for training at home.

Links:

• Washington Post Corona Simulator
• Bay Strength Lateral Arm Raise Playlist 
• RowReady 6-week Program

Get some gear from our Teespring Shop. 

Then connect with us using the links below - reach out about online coaching, workout ideas, rowing questions, what else you want us to talk about, and anything else!

More Female Strength

Website: www.morefemalestrength.com

Instagram: @morefemalestrength

Email: info@morefemalestrength.com

Cassi Niemann

Website: www.cassiniemann.com 

Instagram: @cassi.niemann

Email: cassi@morefemalestrength.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine@morefemalestrength.com

We sit down with Jordan Feigenbaum from Barbell Medicine to talk about his recent article, ‘Shades of Gray: Sex, Gender, and Fairness in Sport,” in which he busts the myth of “biological sex,” describes the relative recency of womens sports, gives a history of gender elegibility testing in sport, and points out where the current rulebooks fail. In short, this issue is full of nuance, and we get into it all! 

Links:

• 'Shades of Gray: Sex, Gender, and Fairness in Sport' by Dr. Jordan Feigenbaum
• Kathrine Switzer and the 1967 Boston Marathon, in her own words
• 'Bodies Aren't Binary, So Why Are Sports?' by Colleen Tighe
• Barbell Medicine

Get some new gear from our Teespring Shop. Then connect with us using the links below!

More Female Strength
Website: www.morefemalestrength.com
Instagram: @morefemalestrength
Email: info@morefemalestrength.com

Cassi Niemann
Website: www.cassiniemann.com 
Instagram: @cassi.niemann
Email: cassi@morefemalestrength.com

Katherine Bickford
Website: www.baystrength.com
Instagram: @kb.lifts
Email: katherine@morefemalestrength.com

Quiana Welch joins us for a raw, honest conversation about her training and experiences through pregnancy, birth, and beginning her postpartum journey. Quiana is a high-level multi-sport strength athlete, who holds an American record in the snatch, and has competed in Crossfit, GRID, and even womens football. We talk about expectations versus reality, training strategies, racism in healthcare, and being okay getting angry! Quiana gives us the rundown on all the resources that helped her throughout her pregnancy, so all you mamas and mamas-to-be, listen and take notes!

Links:

Instagram: Quiana Welch

Instagram: Badass Motherbirther

Instagram: Empowered Birth Project

Coaching and Programming:

Brianna Battles: Pregnancy and Postpartum Athleticism

Documentary:

The Business of Being Born 

We discussed the unfortunate death of Kira Johnson during childbirth, the daughter of Judge Hatchett. This is what has grown from that situation, and we’re sorry for getting the name incorrect in the episode! 

4Kira4Moms was founded with the mission to advocate for improved maternal health policies and regulations, to educate the public about the impact of maternal mortality in communities, provide peer support to the victim’s family, friends, and promote the idea that maternal mortality should be viewed,and discussed as a human rights issue. Charles Johnson, founder and 4kira4moms worked relentlessly with congress to pass the preventing maternal death act (H.R.1318). This milestone legislation is the first ever to combat the maternal death crisis in the United States. The bill was signed into law December 21, 2018 and dedicated to TGIF memory of Kira Dixon Johnson. 

Get some new gear from our Teespring Shop. Then connect with us using the links below!

More Female Strength

Website: www.morefemalestrength.com

Instagram: @morefemalestrength

Email: info@morefemalestrength.com

Cassi Niemann

Website: www.cassiniemann.com 

Instagram: @cassi.niemann

Email: cassi@morefemalestrength.com

Katherine Bickford

Website: www.baystrength.com

Instagram: @kb.lifts

Email: katherine@morefemalestrength.com