More Female Strength

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

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: Where do these ideas come from?Do I actually believe these ideas?Who benefits from this idea or feeling?Who is hurt by this idea or feeling?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

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

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 TigheBarbell 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

Cassi and Katherine are back from hiatus and take a moment to share some exciting personal updates! Then we take a look at our growth as coaches over time. We share what we used think was true, and discuss the things we do differently based on what we think is true NOW. 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

On this week’s episode, we start with a quick discussion of USAPL’s ban on trans athletes, and give you some action items to help make your voice heard. Then we get into GPP: what is it, why do we want it, how do we program for it. Everybody’s training gets into a slump now and then - adding in conditioning and bodybuilding movements is our favorite way to stay entertained and happy under the bar. Cassi’s RowReady Wait List - LAUNCHING NOW! Understanding Energy Systems When you should do ConditioningKroc Rows Get some new gear from our Teespring Shop, including the new Minotaur shirt! 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

Happy 2019! We managed to bypass all of New Year’s Resolution season to drop this episode on you in the doldrums of mid February. Lost some of the sparkle of the new year? No problem. We talk about realistic goal setting - how to align your goals to your real life, so that you can actually stick to them and feel good about it! We also talk about maintenance. Spoiler! It doesn’t exist. Don’t despair, though, we have you covered. Listen to this episode, then go forth and enjoy your thoughtfully planned life/training balance! Get some new gear from our Teespring Shop, including the new Minotaur shirt! Then connect with us using the links below! More Female Strength Website: www.morefemalestrength.com <---UPDATED! 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

On our final episode of 2018, we round out the year with some bitching, some praise, some grab bag questions, and we talk about our personal highs and lows and what we are hoping for in the coming year. Thank you for listening, see you in 2019! USAPL Qualifying Totals Crossfit Games now inclusive of trans athletes Get some new gear from our Teespring Shop, including the new Minotaur shirt! 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

Today we sit down with Richmond-based Gabby Brost to talk about her coaching business, GAB Strength, her athletic career, and her approach to life in the gym and as a coach. And of course, we talk about her consistently excellent content creation on Instagram. We also have a couple of fun announcements about upcoming projects and collaborations!!! Caring Choices Fire ReliefGAB StrengthGabby on InstagramMy Dog Is Judging ThingsLift, Lunch & Learn RVA Get some new gear from our Teespring Shop, including the new Minotaur shirt! 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

Stress incontinence caused by lifting is extremely common, but not part of normal pelvic floor function. Cassi and Katherine start this conversation by discussing their different experiences with stress incontinence, including what they’ve discovered through research and physical therapy, and their strategies for managing pesky pee while under the barbell. Balloon lung model Poise Impressa PessaryJulie Wiebe, PT Meryl Alappattu on The Clinical Athlete PodcastMegSquats Interview with Allie Feras Get some new gear from our Teespring Shop, including the new Minotaur shirt! And then find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

Adrienne Thomas, powerlifter and GWPL Ambassador, sat down with us to talk about the conversations she’s facilitating through Instagram, on how each of us can act to help increase access and inclusion in the fitness community. We also got to talk Harry Potter (#SquatsForSirius)! We’re so excited about this one, so let us know your thoughts! Not All Geminis on InstagramAdrienne on InstagramGWPLB&W Gym Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

Emily Socolinsky joins us for this lively kitchen sink conversation that includes: back pain, training senior citizens, eating disorders and body image, opening gyms, the Charm City Strongwoman Contest, and the value of strength. Plus, very special guest, Cassi’s dad Doyle Niemann! Five x 3 Gymhttps://ulmanfund.org/ Charm City Strongwoman Contest Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

A core mission of this podcast is to increase the accessibility of barbells to all people, and especially those who have historically not been included in strength culture. On today’s episode, Cassi and Katherine begin their discussion about what inclusivity means when it comes to gyms, how you might approach inclusivity if you want to change your gym environment, and some ways to be an aspiring ally. We also talk about our queer-ish identities, and the September issue of Vogue Magazine. Unpacking The Invisible Knapsack by Peggy McIntoshAdrienne on Instagram Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

Being a strength athlete can take many forms, and Sarah Al-Khayyal knows this first hand. She joined us from Reno, where she is the General Manager for apparel powerhouse Doughnuts and Deadlifts, to talk about her journey to the barbell, her experiences managing chronic back pain, and her perspective on maintaining a relationship with strength training long-term. Sarah on InstagramDoughnuts and Deadlifts Sarah’s Pain Science ResourcesRori Alter: Progressive Rehab and Strength Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

Our second Lifter Spotlight focuses on Katherine’s lifter, Dayva Sagal, who has developed successful strategies for getting enough protein on a vegan diet. Dayva offers up her own experience as a lifter and shares her favorite vegan protein sources. Also, Cassi recaps Richmond’s Pull for Pride! Cassi on InstagramKatherine on InstagramRichmond StrongatRichmond BalanceBay StrengthPull for PrideThe Vegan LunchboxTrue Nutrition Edamame PastaPlantbuiltBananaLifts on Instagram Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

In our continuing series about food and nutrition for training, we interviewed Kelsea Koenreich, owner of Team Proscience, her Life, Nutrition and Fitness Coaching business. Kelsea joins us for a chat about how she came to be a strength athlete, her approach to nutrition, and how to find balance as her family grows in size. Find Kelsea: Team Prosciencewebsite@teamproscienceinstagramPowerlifting Pregnancy Mamasfacebook Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.