The Strength Academy

After 236 episodes and 7 years of podcasting, we are stepping away from The Strength Academy Podcast. Listen in to hear about why we are making this change, what we are going to be working on, and how to keep in touch. We can’t thank you enough for your support over the years! Get coached by Kristin and her team on your nutrition and recovery at: https://fiercelyfueled.com/services/ To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Follow the hosts: Dr. Kristin Lander: @drkristinlander @fiercelyfuelednutrition Jen Thompson: @jenthompson132 Follow us on Instagram

Joining The Strength Academy today is Denise Kirtley, a coach, bodybuilder, and founder of The Rebellion Body Method. Denise shares about the moment she knew she needed a change in her life, falling in love with bodybuilding at 50, and the three things that need to be present when creating a transformation in your life. This inspiring conversation is full of wisdom and practical tips for making positive changes. Listen in! Connect with Denise Instagram @fiftyfitnessjourney https://www.instagram.com/fiftyfitnessjourney/ Website https://rebellionbody.com/ This episode is sponsored by Courage & Grace Body Care. Visit them at CGBodyCare.com and use code STRENGTH for 15% off your first order. Get coached by Kristin and her team on your nutrition and recovery at: https://fiercelyfueled.com/services/ To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

n this episode, we are joined by three time National Champion, Jasmyn Penn. Listen in as Jasmyn shares how she squatted 3 plates her first time ever doing squats, what has changed for her in the sport since she started in 2017, and some of the biggest lessons she has learned about coaches, nutrition, and injuries. We also get into her thoughts about social media and what she eats on meet day. Connect with Jasmyn Instagram @jasmynspenn https://www.instagram.com/jasmynspenn/ Link Tree https://linktr.ee/jasmynspenn @buffchicksupplements discount code: Jasmyn https://buffchick.com/ @sbdapparel https://us.sbdapparel.com/ This episode is sponsored by Courage & Grace Body Care. Visit them at CGBodyCare.com and use code STRENGTH for 15% off your first order. Get coached by Kristin and her team on your nutrition and recovery at: https://fiercelyfueled.com/services/ To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

In this episode, we are joined by inspiring guests Mallory Rowan & Josh Reyes. Listen in as they open up about running a business while competing in powerlifting meets, what lead to deciding to close the business, burnout and healing from it, and getting sober. Mallory and Josh are so warm and vulnerable and their story is relatable and hopefully comforting. Connect with Mallory and Josh Josh in IG @joshhreyes https://instagram.com/joshhreyes Mallory on IG @malloryrowan https://instagram.com/malloryrowan Website https://malloryrowan.com/ This episode is sponsored by Courage & Grace Body Care. Visit them at CGBodyCare.com and use code STRENGTH for 15% off your first order. Get coached by Kristin and her team on your nutrition and recovery at: https://fiercelyfueled.com/services/ To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

In this episode of the Strength Academy podcast, we dive into the challenges of training while traveling. Jenn and Kristin share personal experiences and tips for maintaining a successful workout routine on the road. From finding the right gym to dealing with different equipment and setups, listen in as they explore strategies to adapt your training program. Also discussed is the importance of maintaining pre and post-training nutrition, managing expectations, and even seeking out local lifters for gym recommendations. Listen in to discover how to stay on track and make the most of your training while away from your home gym. This episode is sponsored by Courage & Grace Body Care. Visit them at CGBodyCare.com and use code STRENGTH for 15% off your first order. Get coached by Kristin and her team on your nutrition and recovery at: https://fiercelyfueled.com/services/ To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

This episode is sponsored by Courage & Grace Body Care. Visit them at CGBodyCare.com and use code STRENGTH for 15% off your first order. In this episode of The Strength Academy Podcast, we delve into the topic of carbohydrates, discussing the difference between good and bad carbs. Spoiler alert! There are no inherently bad carbohydrates, rather it's all about understanding their role in a healthy diet, especially for athletes. Listen in as we debunk myths such as eating fat causing weight gain and clarify that consuming more calories than needed leads to fat storage, regardless of the macronutrient source. We also get into the importance of timing carbohydrate intake around workouts and the impact of age and metabolic regulation, as well as the significance of adequate calorie intake for proper performance and recovery. Get coached by Kristin and her team on your nutrition and recovery at: https://fiercelyfueled.com/services/ To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

We have seen some athletes struggling to make weight for a competition lately. In this episode, we discuss what you ned to know if you’re going to do a weight cut to make it into a weight class, what are the best ways to do it, and what not to do. We also get into the diet and nutrition perspective as well as considerations for doing a water cut specifically and alternatives to water cuts and when you’re underweight. To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Collagen supplements have been gaining popularity lately with athletes and celebrities touting benefits such as anti-aging, hair growth, and decreased joint pain. Is it as good as they say? Listen in as we break it down for you and discuss what collagen is and how it is used in our body, the current research and benefits, our personal experience, whether you should take it, and how to know you’re getting a quality collagen supplement. To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Feeling a little lost with no powerlifting meets on your calendar? Today we are sharing some of our favorite tips, our personal experience, and how to handle training with no upcoming meets. We cover goals and motivation, diet, how to approach training, and more. To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Today we are talking to Powerlifting and Nutrition Coach and host of The Power in Lifting Podcast, Solana Lewis. Solana is doing so much for the sport these days, Listen in as she shares about her background in sports and how she found powerlifting, her thoughts on personal training, her accomplishments and goals going forward as well as being a referee at powerlifting meets, her motivation for being a commentator and where she thinks the sport is headed. Follow Solana: Instagram @solana_lifts https://www.instagram.com/solana_lifts/ SPECIAL OFFERS FOR PODCAST LISTENERS: Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Today we are talking all about protein and debunking some of the more pervasive protein myths out there. Listen in to learn how much protein you need, what it is going to do for you, and what matters the most according to the research that exists. We also share some of our favorite protein snacks! Join us in Miami for out Iron and Stone Tour: https://sites.google.com/sistersofironapparel.com/ironandstonetour/home SPECIAL OFFERS FOR PODCAST LISTENERS: Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132

Most lifters don’t think about pelvic floor health until there is a problem and even then there are a lot of misconceptions. Joining the show today is an expert on the pelvic floor, Dr. Jocelyn Wallace, DPT. Listen in as she talks about the work she does as a pelvic floor specialist, the basics of how the pelvic floor is meant to function, signs of dysfunction, what lifters should know, and what good pelvic floor rehab looks like. Join us in Miami for out Iron and Stone Tour: https://sites.google.com/sistersofironapparel.com/ironandstonetour/home Follow Dr. Jocelyn Wallace Instagram @drjocelynwallace https://www.instagram.com/drjocelynwallace/ Resources Mentioned Knix leak proof underwear https://knix.com/ Pelvic Global directory https://pelvicguru.com/ SPECIAL OFFERS FOR PODCAST LISTENERS: Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10 Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Joining the show today are two very special guests, Jenn Rotsinger and Michael De La Pava. Jenn and Michael are both presenters at our upcoming Iron and Stone Tour. Get to know them both a little better and hear what they’ve seen as the biggest mistakes lifters make. We also get into the psychology of lifting, training techniques for overcoming mistakes and bad habits, and what we are most excited about for the Iron and Stone Tour and their seminars. Listen in! Join us in Miami for out Iron and Stone Tour: https://sites.google.com/sistersofironapparel.com/ironandstonetour/home Follow Michael De La Pava: Instagram @thebattleaxegym https://linktr.ee/thebattleaxegym The Battle Axe Podcast https://podcasts.apple.com/us/podcast/the-battle-axe-podcast/id1292387563 Follow Jenn Rotsinger: Instagram @jrotsinger https://www.instagram.com/jrotsinger/ SPECIAL OFFERS FOR PODCAST LISTENERS: Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10 Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Join us in Miami for out Iron and Stone Tour: https://sites.google.com/sistersofironapparel.com/ironandstonetour/home Today’s guest on the podcast is Susie Aranda to talk about how she got into powerlifting, how her nutrition changed over the years, and the origins and current happening at her incredible company Sisters of Iron apparel. Follow Sisters of Iron on Instagram @sisters_of_iron https://www.instagram.com/sisters_of_iron/ Special offer for podcast listeners: Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10 Courage and Grace Use code STRENGTH at https://www.cgbodycare.com/ for 15% off your first order To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Joining the podcast today is two time World Powerlifting Champion, Jen Millican. In this conversation Jen shares how she found the sport, how she balances life and family and lifting, and her reasons for taking a step back from powerlifting and what that experience has been like. This is an inspiring and relatable talk for anyone who loves powerlifting. Enjoy! Follow Jen on Instagram @jenmillican https://www.instagram.com/jenmillican/ Special offer for podcast listeners on Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10 To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Connect with Chad: Instagram @chadaichs https://www.instagram.com/chadaichs/ Courage Barbell YouTube Channel https://www.youtube.com/c/CourageBarbell Elite FTS https://www.elitefts.com/author/chad-aichs/ Special offer for podcast listeners on Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10 To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Joining the show today is Michelle MacDonald, better known as @yourhealthyhedonista. Michelle is a lifelong athlete, a renowned transformation and contest prep coach, WBFF Bikini Pro, professional chef, yogi and fitness model. Listen in as Michelle talks all about her fascinating background and how she got into powerlifting, genetics and physique, how she works with her clients, and her new book, Flex Your Age. Connect with Michelle: Follow Michelle on Instagram: @yourhealthyhedonista https://www.instagram.com/yourhealthyhedonista/ Michelle’s website: https://yourhealthyhedonista.com/ The Wonder Women Intelligent Coach for Women https://thewonderwomen.com/ Follow Michelle’s mom, Joan on Instagram @trainwithjoan https://www.instagram.com/trainwithjoan/ Special offer for podcast listeners on Old Lady Gains Apparel! Save 10% at https://oldladygains.com/ with code STRENGTH10 To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

Today we are talking about everyone’s favorite substance, caffeine. Jen and Kristin discuss some of the effects of caffeine that you might not be aware of, including its effects as an ergogenic aid, or a substance that can enhance physical performance. Listen in to hear about some of the research that’s out there and what it means for powerlifters. To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram

The man, the myth, the pirate! Our guest on this episode is World Powerlifting Announcer and USA Powerlifting State Referee, Geno Powerlifting. Listen in as we chat about how he got into the sport, what he was doing before he became the “pirate of powerlifting,” and some of his most iconic stories and favorite announcing moments. Follow Geno Powerlifting on Instagram @genopowerlifting To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram 12

How do you approach your warm ups? Wondering if you’re doing it right and how much is really necessary? Listen in as Jen and Kristin talk about the purpose of warm ups, what you should be doing to prepare your body for heavy lifting, how to know if you’re warmed up, and what they do in their warm-up routine. To improve your habits and build ones that will last a lifetime, sign up for Fierce Habits here: https://guide.fiercelyfueled.com/products/fiercehabits To stay motivated by your training data, join Jen’s training app here: https://thompsonsgym.programs.app Sign up for The Strength Academy Membership & join LIVE us for our bi-weekly interactive podcast recordings. Follow the hosts: Dr. Kristin Lander: @drkristinlander Jen Thompson: @jenthompson132 Follow us on Instagram