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

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028: Training at Home

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 StrengthWebsite: www.morefemalestrength.com Instagram: @morefemalestrengthEmail: info@morefemalestrength.com Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemannEmail: cassi@morefemalestrength.com Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.liftsEmail: katherine@morefemalestrength.com

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

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

026: Training Through Pregnancy with Quiana Welch

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

025: What We’ve Learned

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 Conditioning Kroc 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

024: Spice It Up with GPP

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 

023: Sustainable Goal Setting And the Myth of Maintenance

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.niemannEmail: cassi@morefemalestrength.com Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.liftsEmail: katherine@morefemalestrength.com

022: 2018 Year In Review!

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 Relief GAB Strength Gabby on Instagram My Dog Is Judging Things Lift, 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.niemannEmail: cassi@morefemalestrength.com Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.liftsEmail: katherine@morefemalestrength.com

021: Putting In The Reps with Gabby Brost

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 Pessary Julie Wiebe, PT Meryl Alappattu on The Clinical Athlete Podcast MegSquats 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.

020: Stress Incontinence with Lifting

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 Instagram Adrienne on Instagram GWPL B&W Gym   Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

019: Powerlifting, Inclusivity, and Harry Potter with Adrienne Thomas

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 Gym https://ulmanfund.org/ Charm City Strongwoman Contest Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

018: Catching Up with Emily Socolinsky

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 McIntosh Adrienne on Instagram Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

017: Up Your Inclusivity

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 Instagram Doughnuts and Deadlifts Sarah’s Pain Science Resources Rori Alter: Progressive Rehab and Strength Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

016: Pain Science, Paleo, and Picking Things Up with Sarah Al-Khayyal

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 Instagram Katherine on Instagram Richmond Strong at Richmond Balance Bay Strength Pull for Pride The Vegan Lunchbox True Nutrition Edamame Pasta Plantbuilt BananaLifts on Instagram   Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

015: Lifter Spotlight: Vegan Lifter Dayva Sagal

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 Proscience website @teamproscience instagram Powerlifting Pregnancy Mamas facebook   Find us online at www.morefemalestrength.com or on Instagram & Facebook @morefemalestrength. Email us at info@morefemalestrength.com.

014: “Learning How To Eat" with Kelsea Koenreich

Strength Coaches Katherine Bickford and Cassi Niemann offer candid conversations on strength and its culture for the more female lifter. Together they discuss training topics with a healthy heaping of perspective, feelings, and humor.

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