Episodios

  • 033: Our Guide to RPE

    033: Our Guide to RPE
    May 30 2022
    You’ve heard all about it, so now here’s the More Female Strength primer on the hot topic of RPE, or Rating of Perceived Exertion. If you’ve never used this tool for self-assessment before, we’ll tell you how. If you’re an RPE expert, listen in for an in-depth discussion of what we feel is the deepest and most powerful aspect of using RPE, from a coach and a lifter perspective. 

    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
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    1 h y 16 m
  • 032: Strength Training for Climbers

    032: Strength Training for Climbers
    Apr 26 2022

    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
    Más Menos
    55 m
  • 031: That One Weird Training Hack

    031: That One Weird Training Hack
    Mar 28 2022

    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
    Más Menos
    54 m
  • 030: More Than Body Positivity

    030: More Than Body Positivity
    Feb 5 2022

    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
    Más Menos
    45 m
  • 029: Change Takes Changing

    029: Change Takes Changing
    Jan 21 2022
    After some time off, Katherine & Cassi catch up with each other about what’s been going on and how they’ve changed in both their professional and personal lives. They take a deeper look at what they want to do, what they want to share and what’s really important in the end. “Change takes changing” comes from a beautiful piece by Brian Andreas (https://www.instagram.com/p/CY60Hy7LCUr/). “Change takes time, I said & she laughed. Time takes time, she said. Change only takes changing. But, she added, it can take time to get the hang of that.”

    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
    Más Menos
    29 m
  • 028: Training at Home

    028: Training at Home
    Mar 24 2020

    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
    Más Menos
    1 h y 1 m
  • 027: Gender and Fairness in Sport with Dr. Jordan Feigenbaum

    027: Gender and Fairness in Sport with Dr. Jordan Feigenbaum
    Sep 23 2019

    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
    Más Menos
    1 h y 23 m
  • 026: Training Through Pregnancy with Quiana Welch

    026: Training Through Pregnancy with Quiana Welch
    Aug 26 2019

    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
    Más Menos
    57 m