Today we welcome dietician and body image coach Deb Benfield for a conversation about finding strength and joy in midlife. Deb talks about the main times in many women's lives that their bodies change quickly, puberty, pregnancy, and menopause. She speaks about how these are moments when we are at higher risk for developing disordered eating behaviours as a means to control our naturally changing bodies. Kathryn and Deb also touch on internalized agism, the longevity movement, the importance of strength and nutrition for muscle and bone strength, and our culture's strong emphasis on macro and calorie tracking.

Deb mentions the following resources in this podcast...

Briefly Imperfectly Human By: Alua Arthur

Ashton Applewhite Ted Talk: Let's End Ageism

To learn more about Deb Benfield click here to follow her on Instagram and click here for her website

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Today we welcome Chantal Lalonde for a conversation about exercise in general. So many people fall into the trap of hyper specialized exercise, correcting movement patterns or setting lofty unattainable goals. In this episode we unpack the physical activity guidelines and how to focus on more consistency and less on doing things perfectly all the time. 

Learn about the balance of cardiovascular exercise and strength training that are recommended for all adults. Chantal and Kathryn also talk about fitness trackers, mindset around training, and what it's like to be very average, but highly passionate athletes.

Chantal is a passionate and innovative public health professional with over 15 years of experience in health promotion, physical activity and chronic disease and injury prevention. She holds a B.Sc. Human Kinetics, B.Ed., and a Master of Health Studies.  She currently work as a program manager at a local public health agency overseeing the chronic disease prevention and wellbeing, injury prevention, and health equity programs.

To learn more about our upcoming Strength & Conditioning 2.0 Program Click Here!

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To follow Chantal on Instagram click here

To follow Kathryn and Mindful Strength on Instagram click here

In this episode we welcome exercise physiologist Raphael Bender for a conversation about a few popular topics where we often see mixed messages and sometimes even misinformation. If you are a person who loves to learn about how muscles fire, how strength is built, and what current research is saying about certain topics, this is for you!

Kathryn and Raphael talk about how muscles fire and whether or not we need activations in our warm-ups. They also discus the idea of feeling a muscle working and how many people who can't feel muscles working get told they are doing things wrong. They talk about the difference between building muscle and building strength, and why building the strength to lift heavy things is a coordinative skill. They finish the conversation with the topic of pelvic instability, if a pelvis can really be unstable, how this research is conducted and the problems with manual assessment of an area like the S.I. joint.

To listen to Raphael's podcast click here.

To follow Raphael on Instagram click here.

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For inquiries email [email protected] 

Today we welcome award winning journalist and life long athlete Christine Yu to talk about the menstrual cycle tracking craze that we have seen in recent years. Christine will walk you through the different phases of the menstrual cycle, some of the physiological changes that happen week to week and why these fluctuations can effect our exercise. She also dives into some myths about cycle tracking and why it's not as simple as giving general guidelines like, high intensity around ovulation and stretching during luteal. At the heart of this episode is the importance of cycle tracking as a way to get to your own own body, your unique rhythms, symptoms, strengths and challenges so you can better support yourself through your ever changing menstrual cycle.

To learn more about Christine Yu and her book Up to Speed: The Groundbreaking Science of Women Athletes click here.

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Today we welcome dietician, coach and strength athlete, Em Palmerton for a conversation about nutrition and why carbs are so important for strength. We hear so much about protein intake, but what about carbs?

Em talks about fitness trends, how carbs have been demonized in many circles, and why healthy exercise is about more than just being lean. Kathryn and Em talk about why carbs are specifically important for strength training, how to navigate blood sugar information, and why macro tracking can be useful in certain advanced situations, but isn't always helpful. 

To learn more about Em click here

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To watch our FREE barbell classes click here.

This week we welcome physiotherapist, educator and researcher, Greg Lehman. Kathryn and Greg tackle a few topics that require a lot of nuance, like, is technique important for preventing injury and spinal flexion across different demographics including people with osteoporosis. Greg shares insights on what we know from the research, and topics where we don't have enough evidence (yet) to make black and white claims. They talk about the importance of strength training, loading gradually over time and actual risk factors in class settings. 

Greg also answers a couple of listener questions about pain science, anticipating pain, and whether or not pain decreases as damage heals. 

Kathryn and Chris will do a recap of this episode in the coming weeks to talk about what they learned from this conversation.

To learn more about Greg Lehman, his courses and work click here.

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To learn more about Mindful Strength and building strength online with Kathryn, click here!

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Previous episodes with Greg...

Click here to listen to Ep 158 Explaining Pain Research, Biomechanics & Strength

Click here to listen to one of our first episodes with Greg (2019!) Pain Science and Biomechanics 

In this episode Kathryn and Gina talk about perimenopause and why strength training and high intensity interval training (HIIT) are really helpful in this phase of life. Gina also shares quite a bit about pre-exercise fuelling and why starting exercise with extra energy is incredibly powerful. Perimenopause is a confusing time, there's no test to say you are in perimenopause, and it can start earlier than we think. In this podcast you will learn more about why consuming both protein and carbs pre-training is useful, how muscle and metabolism are linked, what true HIIT is, and the importance of progressing gradually to higher intensity.

Gina is a strength & conditioning coach who started lifting at 16 and hasn’t stopped. Experiencing how different training in her teens, 20s, 30s, and now mid-40s encouraged Gina to return to school for exercise science, focusing on women’s metabolism. Her mission is to help reshape what is possible as women age, empowering them as they navigate perimenopause.

To learn more about Gina, her training and e-book click here.

To follow Gina on IG click here.

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To learn more about Mindful Strength and how you can work with Kathryn, click here.

Our interview with Dr. Stacy Sims was a banger! We got numerous emails and messages from our audience expressing how powerful the conversation was. Kathryn and Chris sat down to recap a handful of the main points that really stood out and give more practical context for those of you wanting to integrate this knowledge further. If you have not yet listened to Ep. 245 go do that now, then come back for this one!

To learn more about our upcoming Strength & Conditioning Program beginning April 17th click here.

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Today we welcome one of our favourite researchers, teachers and speakers, Dr. Stacy Sims! In this episode Kathryn and Dr. Sims talk about what makes female physiology so unique and why strength and conditioning are essential for longevity. They tackle popular topics like intermittent fasting, 10,000 steps a day, exercising on an empty stomach and the keto diet. Dr. Sims speaks about the importance of heavy loading and multi-directional impact for muscle and bone health, and why yoga and low impact are not enough. They iron out how much protein women in this stage of life need, how to absorb more water without peeing so often, and much more. It was a huge honour to interview Dr. Sims, Kathryn and the whole team are huge fans of her work.

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STACY T. SIMS, MSC, PHD, is a forward-thinking international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. Dr. Sims has published over 70 peer-reviewed papers, several books and is a regularly featured speaker at professional and academic conferences, including those by USOC and USA Cycling. 

Stacy currently holds a Senior Research Associate position with SPRINZ- AUT University, supervises PhD students, writes academic papers, and is on the advisory board of some cutting edge companies including Tonal Strength Institute, WILD.AI, and EXOS.  She also has her own business (www.drstacysims.com) where she creates and delivers online learning material focused on women training with their physiology across the lifespan. 

Click here to follow Dr. Sims on Instagram

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To learn more about how you can work directly, with us we have an upcoming program beginning April 17th on Strength & Conditioning click here to learn more.

In this episode Dr. Caitlin Casella and Kathryn talk about what osteoarthritis is, and how you can use progressive exercise to help manage pain, inflammation, and feel more robust in daily life. Most of what we have been taught about osteoarthritis relates to "wear and tear" but as you will learn in this interview, there's so much more to the story. 

Main points you will learn about...

• Pain science as it relates to structural changes in joints
• Knee joints specifically
• Beginning exercise even when pain is present
• How gentle aerobic exercise can be a great place to begin, before heading into strength training
• More on systemic inflammation and it's role in osteoarthritis
• The low impact craze and why it's essential to gradually progress impact training

You can follow Caitlin on Instagram here.

Learn more about her work by clicking here.

Caitlin Casella is a physical therapist in New York City. After a 14 year career teaching yoga and mentoring yoga teachers, Caitlin transitioned into other systems of holistic movement, somatics, strength and conditioning. Through this evolution, she experienced firsthand how beneficial strength training and cardio conditioning can be—not only on a physical level—but mentally, for emotional stability, pain management, and a confidence boost that extends beyond physical endeavors. 

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Dr. Stephanie Carter Kelley is back on the podcast this time for a conversation about lower back pain, pain science, the multi-factorial nature of pain and how culture deeply effects our pain experiences. Stephanie takes a truly holistic approach to treating pain, as a movement teacher and clinician. This episode will have you reflecting on pain in more nuanced ways and understanding how fear and avoidance influence pain.

To listen to Stephanie's first episode on osteoporosis, Ep. 214 click here.

To learn more about Stephanie's work and courses, click here.

To follow her on Instagram click here.

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To learn more about Mindful Strength and how you can work with Kathryn, click here!