Spelade
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In this episode, Sally reminds us of the importance of hard work, to keep moving forward, and to gather all the gold in the journey towards your goal. She shares a personal story in this episode to illustrate how we all have the ability to work hard and why we must keep going. Enjoy!
Other highlights include:
- Early morning gym tips
- Squats at 83 yrs old
- Favorite Halloween costumes
- Listeners Choosing Strong
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Now that racing season is coming to end and the new year is around the corner, offseason is here. In this episode, Sally shares what she does in the offseason & gives ideas on what an offseason for you might look like and the importance of having an offseason. She also touches on how long an offseason should be and the importance of strength training no matter what the next goal or race is. Enjoy!
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
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What do you do when you have lost your MOJO? Sally answers this question and many others in this episode! You will also be entertained with stories about teaching English in China, 'Eddie's goals' segment, Moab 240 recap and community highlights! Thanks again for spending time with us! Enjoy.
Old Fort Strong Endurance Festival
https://www.campgrier.org/
LEKI Poles: LTK
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
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Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com/
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Listen as Eddie and Sally answer one of the most common life questions, "How do I keep going when it hurts?" Raw, relatable, and deeply insightful, everyone will benefit from this episode and we strongly encourage you to share it with your family and loved ones.+Intro- light and fun per usual, Eddie and Sally banter a bit before diving in+Sally's most asked question "How do you keep going?"+Pain in Life vs. Pain in a Race+Sally's stories: personal setbacks in races, lessons learned+Coaching Hat: Sally guides athletes through discomfort and mental roadblocks and gives real-life coaching and crewing examples that have brought athletes success+Powerful words, mantras and encouragement for the listenerWe ask you support Eddie and Sally's work by downloading Sally's Strength App! The goal is to put out encouraging, helpful, and REAL content into the world and by downloading the app you help big time, so thank you in advance if you are already in the app!Follow the CHOOSE STRONG PODCAST on Instagram and YouTube !Follow Sally McRae on Instagram and YouTube!--- Support this podcast: https://podcasters.spotify.com/pod/show/sallymcraepodcast/support
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The menopause transition can throw a lot of obstacles in your path. Training for and participating in obstacle course races can help you overcome them both physically and mentally, as you lift heavy loads, strengthen your grip, and hone your mental toughness and problem-solving skills. Plus, it’s super fun, says this week’s guest, obstacle course race enthusiast Laura McElduff, 52, who credits obstacle course racing with helping her get through perimenopause.
Since completing her first obstacle course race in 2012 at age 42, Laura has competed at every distance from 3K to 50K ultras, raced in Canada and UAE and throughout the USA, placed top 10 in the F50-54 age group in the 2021 Spartan North American Championship and in the 2021 Spartan World Championship in Abu Dhabi, UAE. She is the mom of a young adult daughter and son and is vice president of a fragrance company in New Jersey. You can follow her OCR adventures on Instagram.
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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As active women, we train our strength and our endurance. But we don’t clean that barbell, we don’t cross that finish line, we literally don’t accomplish anything in life without first having the mental ability that comes from our brain. And as we age, our brains become vulnerable to decline. They physically change during the menopause transition, as our hormones fluctuate and taper off. But there is no point in time that we can’t take concrete action to build a stronger, better functioning brain, which is where this week’s guest, neurophysiologist Louisa Nicola comes in. We talk all about brain health, brain training, and how to maintain your mental acuity for life.
Louisa is the founder, head performance advisor, and CEO of Neuro Athletics, a company designed to optimize mental performance and to help educate, train and unlock human performance through science and data. She consults with some of the biggest names in the NBA and MLB and sits on the scientific advisory board for Tonal. Louisa was a world championship triathlete and raced both nationally and internationally for Australia and competed at London, Beijing and Auckland. After retiring in 2012 Louisa followed her dreams and went to Sydney Medical school for neurophysiology. You can learn more about her and follow her work via Instagram, her Neuro Athletics Newsletter, and her The Neuro Experience Podcast. Check out the research on adult neurogenesis here. And the ketone research here.
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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As women are living longer, pursuing higher education, and chasing athletic goals well into midlife, the decision if, when, or even how to have a baby has become increasingly complex, because the old formula of graduate, get married, have kids just doesn’t work the way it used to. So this week’s guest, Liz Carlson, created her own formula and after her decades-long pursuit of professional and athletic excellence, had her first baby at 43 and her second last year at age 52.
Liz is a former elite bike racer who was setting records and pushing U.S. women’s track cycling to the next level at an age when most track cyclists have long retired or hit the master’s circuit. She made the first-round cuts for the 2008 Olympic team in her late 30s, made the U.S. team again at age 41 and pursued a spot for the women’s team sprint at the 2012 Olympics. The Olympic dream wouldn’t come to fruition, but she broke records and discovered hidden talents and learned life lessons that stick with her to this day. You can read about that journey here. We talk about how our upbringing and adult life trajectory was affected by Title IX and the women’s movement of the 70s and (of course) menopause and what it’s like to have a baby in your fifties!
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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Breaking a sweat is generally a good thing–a sign of healthy exertion–unless you’re working out in temperatures more suited to penguins than people. In those conditions, it can quickly lead to hypothermia, frostbite…or worse. So how does a perimenopausal woman (hello, hot flashes) make a 1,130 kilometer trek across Antarctica while pulling a 175-pound sled? That’s exactly what this week’s guest George Gilbert, co-founder and team leader of the Antarctic Fire Angels, a team of 5 female firefighters who are on a mission to ski to the south pole to raise money for charity and to show women that they are limitless, is in the process of finding out. We talk all about how she handled her first hot flash, persistent low moods, erratic periods, and other perimenopausal issues, as well as her adventures in underwater hockey, mountaineering, firefighting, and more.
George has been a firefighter for over 22 years and currently serves with South Wales Fire and Rescue service. She is an ambassador for gender equality and has an ambition to see more women striving to do whatever job they want to do in life; always ensuring she is visible as a role model for girls, young women, and women who are experiencing peri menopause and menopause who may be considering a career that doesn’t fit society’s gender stereotypes. You can learn more about her and follow and support the Antarctic Fire Angels mission at https://antarcticfireangels.co.uk/ Follow them here on Instagram to see photos of their training, including cold plunges and more.
Support our Partners:
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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The menopause transition can leave a minefield of body image issues in its wake. Some research shows that as few as 12 percent of us are satisfied with our bodies at this time of life. That’s a problem, as poor body image is also linked to mental health issues like depression. We can’t wave a magic wand and make them go away, but we can equip ourselves with tools to make them a whole lot better. This week we build that toolbox with menopause fitness expert Maria Luque, PhD.
Maria is a fitness expert, health science professor, writer, and self-described menopause nerd with over 20 years of experience. She’s the creator of Fitness in Menopause, a company dedicated to helping women navigate the challenges and rewards of menopause. Her course “Menopausal Fitness: Training the Menopausal Client” is a NASM, AFAA, and ACE- accredited continuing education course for fitness professionals. She holds graduate and post-graduate degrees in health sciences and teaches at the College of Health and Human Services at TUI. You can learn more about Maria and her work at https://www.fitnessinmenopause.com/
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Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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Hot flashes. Sleepless nights. Mood swings. Divorce. The challenges of menopause and midlife came raining down on this week’s guest, Karen Duff, just a few years after she’d taken up mountain biking and was ascending the ranks quickly with her sights set on world-class competitions. She shares how she persevered through training, racing, and community and ended up getting 2nd place in the women’s division at Israel Epic mountain bike stage race the year she turned 50, and 2nd in her age group at the British Columbia Bike Race at 52.
In addition to her racing, Karen is a personal training specialist, a certified mountain bike and skills and tactics instructor, and a brand ambassador for Specialized, Skratch Labs, and 9Point8. Karen is passionate about helping women thrive during the changes associated with menopause. Her workout programs include HIIT, weights, and core, along with guidance and support to help her clients maintain sanity and strength and reach the summit of the menopausal mountain while enjoying the ride. You can learn more about Karen and her work at her training business’ website: www.Fit4Adventure.ca
Support our Partners:
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Your pelvis changes during menopause–inside and out. The vaginal and vulvar tissues become thinner; the pH and microbiome in your vagina can shift; and the scaffolding that supports your pelvic organs can weaken, increasing your risk for pelvic organ prolapse. There’s help for all of that, so you can continue running, riding, lifting, having sex, and enjoying an active life free from pain, infection, and injury. We talk about all that and more this week with urogynecologist Kathleen Connell, MD.
Kathleen is chief of Urogynecology and Reconstructive Pelvic Surgery in the Department of Obstetrics and Gynecology at the University of Colorado School of Medicine. She is the co-director of Women’s Pelvic Health and Surgery, a multidisciplinary practice at the Anschutz Medical Campus. Her surgical practice focuses on pelvic floor disorders including pelvic organ prolapse, urinary and fecal incontinence, and reconstructive pelvic surgery. She has done research on genital health and bicycling and genital health and saddle selection. You can learn more about her and her work at CU School of Medicine.
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Menopause is not the end of the line. It is not a “deficiency.” It’s a transition to the next phase of your life–a phase that can be positive, empowering, and powerful. But first, we need to understand what menopause really is; what is happening hormonally during this time, and how it is affecting literally every cell in our bodies. That’s where Dr. Stacy Sims and her upcoming book Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals through Menopause and Beyond comes in. Next Level shines a light on every aspect of menopause and helps performance-minded women work with their changing physiology to optimize performance. We talk about Stacy’s goals for this book to create an active, positive menopause movement and how we can all foster an empowering culture so menopausal women can keep stepping up to starting lines, trying new things, and thriving in their lives.
Stacy T Sims, Ph.D., is an international exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women. She has directed research programs at Stanford, AUT University, and the University of Waikato, focusing on female athlete health and performance. Her first book, ROAR, challenged the existing dogma for women in exercise, nutrition, and health. This paradigm shift is the focus of her famous "Women Are Not Small Men” TEDx talk. She is the creator of the popular Menopause for Athletes course and author of Next Level. You can learn more about the book and pre-order a copy at www.feistymenopause.com/nextlevelbonus
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Your muscles and connective tissues can get “stickier” and feel stiffer during the menopause transition, and you can find yourself with more aches and pains and niggles than you had before. Massage therapy can help with that. But the benefits don’t end with your muscles. Massage is also good for the menopausal mind. It activates your parasympathetic nervous system to lower cortisol and anxiety. It also can provide a safe space for you to release past trauma, reconnect your physical and emotional self, and let your body rest in a totally safe environment. We talk all that and more this week with massage therapist Rosemarie Rotenberger.
Rosemarie is a Licensed Massage Therapist for 22 years. Her Olympic and World Champion clients span several continents and have competed in every summer Olympics since 2004. She has crewed for the Race Across America (RAAM) record holding team twice. Her work engages both the physical and emotional challenges of higher level sport. She has taught in both entry level and advanced orthopedic massage programs and served on national advisory boards.
Support our Partners:
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Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page
Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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We know lifting heavy, doing plyometrics, and adding intensity to our routines help us stay strong and powerful as our bodies change during the menopause transition. But where do we start? What if we can’t jump? How do we lift heavy if we don’t have heavy weights? Longtime trainer and now one of the leaders of the Menopause for Athletes Alumni group, Kerry Ann Madden digs into the nuts and bolts of getting started, whether you’re self-coaching or working with clients.
Kerry Ann is the creator and owner of KAM Fitness and Nutrition. She is a weight-inclusive NASM Master Trainer, a Precision Nutrition Certified Coach, a Corrective Exercise Specialist, and a MedFit Network Member. She has completed Dr. Stacy Sims Menopause for Athletes course and puts her expertise to use with her clients who are in the menopause transition. You can learn more about Kerry Ann and her work at kamfitnessandnutrition.com/
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In the year and a half since we started this podcast, many women have gone from being afraid to take hormone therapy to being afraid not to take hormone therapy, as some in the menopause field are saying that menopause is really a “hormone deficiency” and we can’t age well without it. This week we dive in on what hormone therapy is; what it can do (especially for performance and health); what it can’t do, and what we’re still learning about all of it with Dr. Carla DiGirolamo.
Carla is a Double Board Certified Reproductive Endocrinologist and Obstetrician/Gynecologist specializing in infertility and menopausal medicine. She is also a Crossfit Level 1 trainer, Certified Nutrition Coach, and member of CrossFit Health. She runs an online personal training and nutrition coaching business, FitforLifeMD, specializing in the care of women in all age groups, but with a special interest in the comprehensive care of peri/postmenopausal women. She also writes a regular blog on Athletic Aging. Carla has the distinction of being the only repeat (and now threepeat!) guest on Hit Play Not Pause.
Support our Partners:
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Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page
Feisty Menopause Performance Retreat: Join us from November 21st-23rd, 2024 https://www.feistymenopause.com/retreat
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This episode has a little bit of everything to keep you engaged and entertained as you run, lift, work, drive or even while you make candles! We chat about a recent trip to Canada, forgiveness, Strava connections, shout-outs, nighttime coffee, and giant pumpkins. Enjoy!
Old Fort Strong Endurance Festival
https://www.campgrier.org/
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In this episode, Sally shares the details of the start, the route, the people, and finish to Project Mammoth. And as always, encourages you as you pursue your 'projects' and goals! Enjoy.
HURRICANE HELENE RELIEF FUND: Immediate assistance provided to families devastated & in need. Camp Grier is providing showers, meals & beds around the clock. They need any help they can get from money, fuel, volunteers, etc
DONATE NOW!!
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Staying consistent is difficult, especially when life is busy and motivation is low. So, how can we stay consistent through it all? In this episode, Sally shares some insight on how she has been able to be consistent with her training with everything else that she does. You'll learn the importance of mindset; the idea that it's okay to not feel good all the time; embracing discomfort; training with the goal in mind & much more!
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
Sally McRae Strength App: https://sallymcrae.app/
Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com/
If you would like to send mail to Sally, please send it to the below address: 6771 WarnerPO BOX 2051Huntington Beach CA 92647
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Listen in as we chat about Project Mammoth! Sally shares the inspiration behind the project, the training, the prep & more!
All links, discounts, and ways to support the podcast are here.
Choose Strong Book: https://a.co/d/hcwGfcY
Sally McRae Strength App: https://sallymcrae.app/
Sally McRae YouTube: https://www.youtube.com/@sallymcraestrength
Merch: https://sallymcraemerch.com/
If you would like to send mail to Sally, please send it to the below address: 6771 WarnerPO BOX 2051Huntington Beach CA 92647
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Ketone-IQ: Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ with Ketone.com/SALLY
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BetterHelp: Visit BetterHelp.com/CHOOSESTRONG today to get 10% off your first month.
This episode is sponsored by BetterHelp. Give online therapy a try at betterhelp.com/CHOOSESTRONG and get on your way to being your best self.”
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Kirsten Lewis, at the age of 57, just ran her fastest 5K time–post-menopause, less than two years after she was ready to hang up her racing shoes and walk away from it all while in the throes of the menopause transition. She credits feeling stronger, happier, more grounded, and winning her age group in recent sprint and Olympic distance triathlons to the process of “rewilding menopause”: going back to the roots of what it means to be a woman in menopause; going back to her own roots; and stepping into her power. Now she wants to share her “shero's journey” with others who are feeling like menopause is the end of the line for their athletic lives.
Kirsten is a former Wall Street executive, a triathlete, and triathlon coach. She has a degree in photojournalism and is now using her words and images to tell her story of how rewilding has guided her to thrive. She is making it her mission to help women in midlife and beyond step into their personal power and create their new possible. You can learn more about her and her work at https://kl.life/ and on Instagram.
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