Episode 43, Welcome Jen and JVB!

January 21, 2016
  • Intro (0:00)
  • Latest & Greatest (1:16)
    • Jen and JVB are on this week's show - welcome!
      • Loved having Jen on the show last time, listen here
    • This duo just released the program Unapologetically Powerful
      • The program was a blast to launch, it felt like such a feminist move to focus a program on getting stronger and to not make it about weight loss at all
  • What Unapologetically Powerful is?
    • A power lifting program
    • Created with the goal of making the three power lifts very approachable and accessible for anyone interested in getting stronger working with free-weights
    • Anybody can be a powerlifter, and spreading that message was the goal of this program
    • The program is 12 weeks long, with both a beginners and intermediate level, and people can chose their own track
    • Biofeedback, the method of training used at Movement Minneapolis, is incorporated into the program, and this is the only program to incorporate that element
    • JVB shared more on what biofeedback is
    • Stacy had the chance to train with biofeedback testing and was able to feel the difference it makes with your lifts
    • Biofeedback is great for learning to listen to your body, and to push it to gain strength in the direction that is right for you
      • For more information on biofeedback, see here
    • The risks of strongman training
    •  What happened after JVB competed in her first power lifting meet and the flame that it lit in her
  • Stuff Happening on the Internet (15:44)
  • What Else is Going On? (30:03)
    • Jen just got back from Philly working on a shoot for a speed and athleticism program, geared towards women
    • Vivian's latest competition, Ice Queen, and all that happened at the competition
  • Be sure to check out Unapologetically Powerful
  • You can find Jen on her siteFacebookInstagramTwitter
  • You can find JVB on FacebookInstagramTwitter 
  • We won't be back next week, but we will be back with a new show two weeks from now
  • Thanks everyone for tuning in - stay strong! 
  • Outro (48:38)
00:0000:00

Episode 42, Welcome Back Meg

January 14, 2016
  • Intro (0:00)
  • Latest & Greatest (1:16)
    • Welcome back to Strong Woman Radio! (listen to Meg's previous appearance here)
    • Megan recently relocated to New York and has been hitting it hard on the YouTube game
      • She is able to work from home for her job, so it keeps her life flexible so she can focus on these other projects that she has
      • On YouTube she documents her life, and has also been able to feature many other awesome strong people
      • She is essentially interviewing people and learning about how they got strong to share those tips with others
    • Meg lifting with Sarah since they are both in New York
    • Stacy's second back treatment worked!
      • It was a sprained joint
      • She will go in for a third treatment
      • She currently has a low level of pain
      • Will take things slow getting back into lifting
    • Vivian has a contest the day after this show airs
    • Vivian's new boyfriend Brian the Bar
  • Things Happening on the Internet (7:27)
    • Woman who is competing in the California's Strongest Woman who yoked her two friends
    • The series premiere of 'My Diet is Better Than Yours'
    • The Skimm
    • The updated health guidelines
    • Power lifting granny
    • Daisy Ridley's quote, "I don't know if #fitnessfriday is a thing(?!) but HERE'S MINE! Lifting 80 kilos/176 pounds feeling like an absolute boss. Initially I had to pack on some muscle to look like a desert scavenger, but have continued working out because it makes me feel really good. The female form is beautiful in all shapes and sizes, whether that's athletic, straight up straight down or curvy; you just have to do what makes you feel good, try not compare yourself to other people and LOVE YOURSELF!!! As it stands I'm of the athletic variety so I'm gonna keep pumping those weights"
  • All About Meg (28:00)
    • How Meg found a new lifting crew and gym
      • Finding a location that was convenient to her location
      • Asking for feedback via Instagram
      • Attending open gym at a CrossFit facility and powerlifting at CrossFit Solace
      • Nothing will beat Balance Gym in DC
    • Meg is currently training for the Arnold
      • Barely snuck in her qualification to compete
      • Training has been rough
    • The feels that come from moving and how it impacts you to leave your coaches and lifting partners
    • Her method for evaluating her progress during this period in her life
    • Dropping weight class and Meg's strategy when dropping weight
    • Meg's plans for an off season and possibly toying with strong woman training 
    • What are your favorite eats these days?
      •  Home Chef
      • Focusing on getting in meats and vegetables
    • Stacy recommends Meg checks out Pizza Boats and Twice Baked Macaroni
    • Meg will be back in DC for Black and Red Barbell
    • Using the YouTube offices to film and edit, and what other YouTube projects she is working on 
  • Meg thanks for coming back on the show! 
  • Stay strong everyone, thanks for tuning in! 
  • And don't forget to find Meg on Instagram here and YouTube here
  • Outro (56:25)
00:0000:00

Episode 41, Avoiding the Slacker Path

December 23, 2015
  • Intro (0:00)
  • Latest & Greatest (1:16)
    • We are back!
    • Understanding the ways of Snapchat
    • Vivian is lifting all the lifts, snapchating, periscopeing
      • The lifting schedule is three days on, one day off
    • Stacy had to get back treatment, which wasn't a magical wand
    • However, she did stop eating inflammatory foods to facilitate healing through food; she is also walking while at work on her tread desk
      • You can find out more about Stacy's dietary protocol on The Paleo View here
  • What is Happening on the Internet (7:54)
  • Motivation (28:50)
    • How to factor in workouts when your schedule is hectic
      • Making a plan
      • If you aren't feeling inspired, find a new activity and take a break from what isn't feeling right
      • Find a lifting buddy 
  • Everyone have a wonderful holiday
  • Stay strong and we will be back in January with some awesome guests! 
  • Outro (39:58)
00:0000:00

Episode 40, Making Gains

November 24, 2015
  • Intro (0:00)
  • Latest & Greatest (1:16)
    • Vivian has a case of the feels because she just started her new training program and is tired
    • Stacy has a case of the feels because she has been listening to Adele's new album a lot
  • What is Happening on the Internet (2:27)
  • Making Gains (15:37)
    • Vivian is getting smaller, but making muscle gains because her weight is staying the same, but her body is shrinking
    • The role that protein plays with building muscle
    • Vivian and Stacy's Top 5 Favorite Easy Forms of Protein
    • Great sources of carbs
      • Potatoes (both white and sweet)
      • Plantains
    • Adding weight to the bar
      • Volume versus max reps
      • The role that recovery plays
      • Working hard to avoid over training, you have to sleep and rest in order to build muscle
      • How Stacy and Vivian structure their training schedules for gains
  • Q & A (41:20)
    • Thank you note from Susan
    • Olivia - how to eat more, do less cardio, and work on making gains
  • Have a wonderful Thanksgiving everyone!
  • Don't listen to Adele while training
  • Outro (50:31)
00:0000:00

Episode 39, Natcha Maithai & Injuries

November 19, 2015
  • Intro (0:00)
  • Latest & Greatest (1:16)
    • Throwing shade at Vivian's hair
    • Welcome Natcha!
      • Stacy and Natcha met in Canada while on the Real Life Paleo book tour
      • Natcha is a biomedical researcher
      • When she had began dealing with ongoing back injuries she started doing a bit of investigation which got her more into health
      • Natcha can be found on her site here
      • Natcha's interest in hormones and how they impact general health and functions
      •  Today Natcha will be joining Stacy and Vivian to discuss injuries - prevention and recovery
    • Stacy did go see a spinal specialist M.D. and determined than an MRI is needed at this point
    • Stacy is feeling a lot better, and is considering doing a bit of exercise to aid in her recovery
  • What is Happening on the Internet (7:45)
    • Vivian's latest competition and competing with men
    • What competition will be next for Vivian
    • Vivian's favorite take away from competing with men was seeing women's reaction to knowing that women could compete with men - and how serious the men were during the competition
    • Check out Vivian's Periscope and YouTube to see more from the competition
    • How Vivian is feeling and recovery
  • Injury Prevention Ideas (19:47)
    • Moving screen and assessment before a competition or taking on a new routine
    • Why the 'no pain no gain' mentality is always bad and learning to identify what pain feels like in your own body
    • The vital role that warming up plays
    • Stretching
  • Recovery (30:50)
    • Supplementing to speed up recovery
      • Stacy's prioritization to reduce pro-inflamatory foods
      • More on how diet can impact inflammation
      • Additional supplements to help with inflammation from injuries
  • Biofeedback (45:05)
    • Seeing if something is right for your body by testing a movement
    • What you are looking for when testing
    • Recognizing when you aren't feeling 100% heading into the gym and what that means for your workout
  • Thank you Natcha for coming on this week's show!
    • You can find Natcha here for more information or to work with her
    • You can also download a free report on injury prevention here
  • Stay strong everyone, we will be back next week!
  • Outro (53:17)
00:0000:00

Episode 38, Live Q&A

November 5, 2015
  • Intro (0:00)
  • Latest & Greatest (1:16)
    • A live Periscope-cast took place for episode 38
    • A recap of what happened to Stacy recently
      • Was feeling better and worked out twice
      • Went to a volunteer event and was helping move rocks
      • Stacy wanted to show off her strength by picking something up that was very heavy, and despite proper lifting form, she injured her back again
    • Vivian has been training a lot, and she has been sharing more of her workouts on Periscope
    • Vivian also found out that in her next competition she will be competing against men
    • A reminder to listeners to take advantage of the Why Our Way straps discount, exclusive to listeners, type in SWR at checkout to receive 10% off
  • What Has Benn Happening on the Internet (9:23)
    • Vivian found out that a USS show in Detroit, that is an all women's show before the new year, is now a pro world champion qualifier event - and this will happen on December 12 if anyone wants to do this show - find more details here
    • Bumper plates versus metal plates - do they make your lifts easier
    • The hercules hold
    • Keg presses
  • Questions (15:09)
    • What is happening with Stacy's back?
      • Stacy went and talked with an ortho person and found out that she has a dislocated, twisted tailbone
      • There is only one way to fix that, other than surgery, and that is to have someone manually turn her tailbone the same way you would pop-in a dislocated shoulder...but in a very different region of the body
      • She is planning to have her tailbone popped back into place, but has been mentally preparing for the fix
      • Apparently once it is back in place, everything feels back to normal in about five minutes
    • Knee wrap preferences?
      • Stacy has only used Reebok knee sleeves to date, she has never tried knee wraps or straps, and she has only used them when she feels like she is needing some support or to feel a little sturdier
      • Vivian doesn't use any knee straps or wraps
    • How do you fix a squat when you are lopsided?
      • Stacy thinks that it tends to be an ankle mobility problem for most people, or you could have misalignment from quad squatting
      • Stacy recommends getting back to basics, making sure you are mobile and loose before you squat, dropping weights and really focusing on form, and seeing if you can fix that - working up in weight as you correct that
      • You can also see a medical professional for more guidance
      • Vivian suggests using butt engaging warm-ups
  • Vivan's grip-tember goal
  • What Heather and Stacy were working on in the gym recently
  • Prior to her recent injury, Stacy was working body-weight exercises, wall balls, Bulgarian split squats, and presses
  • Question (27:07)
    • How to balance the 5-3-1, Wendler program with WODs?
      • Cycle it in so you don't over do it
      • Vivian would do three strength days, and factor in WODs on the other days, keeping her metcons very short
      • How best to incorporate will vary from box to box based on the programing
      • Stacy reminds people to really focus on form
      • Vivian reminds people to take your time and focus on your lifts and recovering in between sets
      • Don't forget about mobility and core work
  • The contact form on the site was broken, so previously submitted questions were lost, please resubmit here and we will get to them on a future show
  • If you like this live Q&A periscope show format, please let us know and we will schedule more on Friday evenings
  • Thank you for tuning in - we will be back soon!
  • Don't forget to get the Why Our Way straps at a 10% discount with the code SWR
  • Outro (33:45)
00:0000:00

Episode 37, Julie Rader

October 21, 2015
  • Intro (0:00)
  • Latest & Greatest (1:14)
    • Welcome back to Strong Woman Radio!
    • This week we have a special guest - welcome Julie Rader
    • Stacy discovered Julie through her Instagram account while she was competing in nationals
    • Strongman Nationals were incredible
    • More on how Julie found her way into Strongman
    • Competition with training partners
    • The Crossfit movements that are difficult for Julie
    • What Julie is focusing on for the Arnolds
    • Diversifying your training, and how to select what movements you focus on and when
    • The agility that Crossfit teaches
  • This week's show is sponsored by Why Our Way, lifting straps that Vivian and Stacy crazy love
    • Take advantage of the discount code exclusive to Strong Woman Radio podcast listeners by entering code SWR at checkout for 10% off
  • An invitation to Julie to come lift at House of Gainz
  • The events at nationals and how they went for Julie
  • The new convertible
  • Lifting cars
  • Questions:
    • Frank the Pegasus - what is the best way to learn olympic lifts?
      • Find a good coach
      • Or find someone you can send a video to so they can critique your technique and movements
      • Tire flips
      • The starting position
      • A decent squat
    • What are some of your tips for proper squat?
      • How Stacy learned to keep her body upright, which was her biggest challenge - wall squats
      • Learning what depth is
      • The difference a good belt can make
  • Thank you Julie for joining us for this week's episode
  • Be sure to follow Julie on Facebook here and Instagram here
  • Join Julie's journey to the being the world's strongest woman
  • Julie's eating philosophy
  • Thank you again Julie for coming on the show! 
  • Stay strong, Vivian and Stacy will be back next week, and don't forget to check out Why Our Way
  • Outro (37:12)
00:0000:00

Episode 36, Top 5 Tips to Improve Your Deadlift

October 6, 2015
  • Intro (0:00)
  • Latest & Greatest (1:14)
    • The only thing Stacy has been making time for outside of her crazy work schedule is time with a chiropractor
    • Stacy is also looking into incorporating an inversion table to help with her recovery
    • The night of the recording, Vivian was at pole
    • Vivian's sister is really into pole and amazing at it
    • Who Stacy and Vivian watch on social media for inspiration with their sports
    • Vivian and her recent run
  • Things Happening on the Internet this Week (6:33)
    • The NAS Nationals women
    • Strong tattoos
    • Breaking Muscle article on training strongman
    • Ronda Rousey
  • Stacy's ankle is not healing
  • Deadlifts (12:50)
    • Grip-tober
    • Why Our Way straps to help with grip
    • 5 Tips to Improve Your Deadlift
      • Not doing switch grip and using wrist straps
      • Set up right
      • Tension
      • Alternate the way that you deadlift
      • Protect your back and spine
  • Vivian's 90's dance party
  • Hurricane is coming - ready for an excuse to relax
  • Boot love
  • Frustrations on government budgeting
  • Why Our Way discount code - enter code SWR for 10% off your order
  • Let us know if these deadlift tips help you, and be sure to check out the Why Our Way straps
  • Outro (36:25)
00:0000:00

Episode 35, Live Q&A + The Feels & Comparison

September 25, 2015
  • Intro (0:00)
  • Latest & Greatest (1:14)
    • It is the end of the fiscal year for Stacy so she walked in the door from a long day of work, unable to eat dinner yet, and grabbed a glass of wine as they set up this week's podcast recording
    • Vivian works in a similar line of work so is also feeling a lot of pressure on fiscal year close
    • Stacy had a birthday and they celebrated last week instead of recording a new episode
    • What all the birthday celebrations included
    • Stacy's injury still hasn't fully recovered and she is seeking additional medical input to help her get to the bottom of it
    • Vivian is loving sharing her lifts on Periscope
    • Ankle injuries and wearing shoes that support ankle mobility
    • Vivian is working on her flexibility and sticking with her usual lifting - she also decided on what lifting competitions she will be participating in
    • Competition discussion
  • What Happened on the Internet (18:03)
    • Gaining respect as a female lifter
    • Memes that trash talk and compare one female lifter to the next
    • Trash talking, when and where
    • Healthy competition
  • Feels (28:17)
  • Questions & Answers (38:17)
  • Thanks for tuning in!
  • Be sure to follow Vivian on Periscope and tune in on Tuesday and Thursdays for live lifts
  • And email questions to paleoparentsteam@gmail.com
  • Outro (57:09)
00:0000:00

Episode 34, Routines

September 3, 2015
  • Intro (0:00)
  • Latest & Greatest (1:14)
    • Protein Supplements
    • Vivian decided not to do Harvest Queen
    • Stacy is looking for what her next program may be in light of her recent injury
    • The Ladies Lift Here Events are always so much fun to attend, and they are so well orchestrated
      • Stacy won't be there, but Vivian will be there judging
    • Stacy and Vivian are both in the busy season with their jobs , so not able to work a ton right now
    • Stacy is still enjoying walking at her desk while at work, especially she doesn't have much time to make it to the gym right now
    • Vivian's routine when she gets to the gym
    • Stacy's routine when she gets to the gym
    • When you are super busy and tired, how should you handle working out?
      • Stacy recommends that if you don't get at least seven hours of sleep to not lift, also take epsom salt soaks if you are noticing you aren't recovering that well
      • How Vivian handles mobility before lifting competitions
    • The challenges that come with falling out of a routine
    • Send questions to paleoparentsteam@gmail.com
    • If you want to Periscope with Vivian, she does those on Tuesday and Thursday
    • Ideas on future guests for the show
  • Outro (32:50)
00:0000:00