Empowered By Iron

Jen is just back from competing at Nationals and she and Kristin share their collective wisdom about how to mentally approach meet day so that your mind becomes your greatest asset on meet day! Join the Thompson’s Gym app: https://thompsonsgym.programs.app Work with Kristin and her team on your nutrition with either of the 2 options below: Join the Fiercely Fueled Membership App Work 1:1 with Kristin or her highly trained coached 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 had a million and one questions for Jamarr Royster, AKA @pancakegawd , in today’s interview.  We discussed lifting, where he gets his inspiration for his delectable meals, and the big question: does he really eat all that food?!  Tune in for a dose of authenticity and inspiration. Join the Thompson’s Gym app: https://thompsonsgym.programs.app Work with Kristin and her team on your nutrition with either of the 2 options below: Join the Fiercely Fueled Membership App Work 1:1 with Kristin or her highly trained coaches 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 

Work with Kristin and her team on your nutrition with either of the 2 options below: Join the Fiercely Fueled Membership App Work 1:1 with Kristin or her highly trained coached   Join the Thompson’s Gym app: https://thompsonsgym.programs.app   This week, we talk about how to know if your nutrition is working for you, a syndrome called RED-S that no athlete wants but is common in weight class sports, and what you can be monitoring in your life to make sure you are staying a healthy athlete.    Research articles cited:   Mountjoy M, Sundgot-Borgen J, Burke L, et alThe IOC consensus statement: beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S)British Journal of Sports Medicine 2014;48:491-497.   Nutrition for Athletes: A practical guide to eating for health and performance.  Prepared by the Nutrition Working Group of the International Olympic Committee   Statuta, S. M., Asif, I. M., & Drezner, J. A. (2017). Relative energy deficiency in sport (RED-S). British Journal of Sports

Get 10% of The Ready State Virtual Mobility Coach for life using code EMPOWERED10   Join the Thompson’s Gym app: https://thompsonsgym.programs.app/   Join the Fiercely Fueled Membership App: Fiercely Fueled Membership!   This week, we dive into the science, the what, and the how of a staple in Jen’s training, the isometric heavy hold.     Research articles cited: Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance   Neural adaptations to resistive exercise: mechanisms and recommendations for training practices 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   Check out Kristin’s nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Follow us on Instagram

Get 10% of The Ready State Virtual Mobility Coach for life using code EMPOWERED10   Join the Thompson’s Gym app: https://thompsonsgym.programs.app/   Join the Fiercely Fueled Membership App: Fiercely Fueled Membership!   This week, we say goodbye to Mary and welcome Jen Thompson as the new co-host. We discussed the history of the show and it’s evolution as well as Jen and Kristin’s plan for the future of the show. We end it with some amazingly awesome ways to compliment a lifter that aren’t comments about their appearance.   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   Check out Kristin’s nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN.   Follow us on Instagram 

The Strength Academy; a podcast for strength athletes of all levels and backgrounds.  Listen in every other Monday when we sit down to discuss topics related to lifting, such as nutrition specifically for strength athletes, training, recovery, and mindset.  Our aim is to educate, inspire, and give you all the tools you need to be a better lifter with no BS. 

Powerlifting Seminar with Jen Thompson, Kristin Lander, & Heather Faas   Fiercely Fueled Membership!   This week, we give an update on our supplement recommendations. The research has updated, so it’s time we follow suit! We also have a MASSIVE update for you all. We hope you enjoy!   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out Kristin’s nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Powerlifting Seminar with Jen Thompson, Kristin Lander, & Heather Faas   Fiercely Fueled Membership!   Buckle up! It’s time to dive into the world of research, and mainly the world of how to read research! In Today’s episode we teach you how to navigate reading a scientific research article, why it's important to read more than the abstract, and even where to find actual scientific articles. We hope you enjoy!   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out Kristin’s nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Ladies of Steel Registration   Fiercely Fueled Membership!   We hope you are ready for a bit of a roller coaster today. In this episode, we discuss our dislike of diet culture, how it affects us as athletes, combating diet culture in your life, and why we should focus our energy on getting strong and NOT getting small.   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out Kristin’s nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Ladies of Steel Registration Fiercely Fueled Membership! Low protein, high protein, low carb, high carb...what is the best thing for you?! Well, that depends. Today we are going to dive into the world of performance vs physique nutrition, where do we draw the line & how that line has been blurred in the body building & strength world   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out Kristin’s nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Fiercely Fueled Membership!   Mental toughness is something that is thrown around a lot in the strength and fitness world, but what does it actually mean and how can you implement it into your life. This week, we discuss just that and more!   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Fiercely Fueled Membership!   Unless you’ve been living under a rock, you’ve likely heard about HRV or have heard us talk about HRV on the podcast. Well today, we are discussing HRV: what is it, what does it mean & how you can use it as a strength athlete.   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Get 10% of The Ready State Virtual Mobility Coach for life using code EMPOWERED10   This week, our topic is all about positivity, but not just about being positive. We talk about how to train your brain to see the positives in any and all situations and not letting negativity ruin your joys of life. We hope you enjoy!   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Ask and you shall receive! In this week’s episode we discuss a topic requested by you all: discipline. More importantly, we discuss how to implement discipline into your life, so that whether it’s training, nutrition, or other life things, you have the tool of self discipline to accomplish any and everything you put your mind to.   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Sign-up for Kristin’s 8 week nutrition program!   We’ve all heard someone say “I’m going to catch-up on sleep this weekend,” but can you actually do this? Well, yes and no! In today’s episode, we discuss sleep debt, why sleep is so important, the consequences of a high sleep debt, and how to improve your sleep debt.   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Strength is for Every Body - February 23rd @ 6PM CST   For many of us, we are A+ students when it comes to prepping for the week. The weekend, however, seems to be an area many of us need improving on. This week, we share some simple tricks you can use to make sure that you are still working towards your goals...even on the weekends!   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https://m.facebook.com/groups/femalestrengthacademy  

Sign-up for the 7 day pre & post-training nutrition challenge with Fiercely Fueled Nutrition   If you have been following us for a while, then you know our recommendations for fats post-training. However, recently some research was brought to our attention that might just change how we prescribe our pre & post training recommendations. Listen to today’s episode to find out if there is enough evidence to support us changing our pre/post training nutrition guidelines.   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton,

Get 10% of The Ready State Virtual Mobility Coach for life using code EMPOWERED10   We have a tough-love episode for you all today. When we are faced with obstacles or inconveniences, there are two possible outcomes: 1) making excuses or 2) finding a way that works. Today we ask you an important question, are you hiding behind your excuses?   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander To stay in the loop for all things over at Fiercely Fueled nutrition, click HERE.  Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.   Follow us on Instagram    Join our w

Get 10% of The Ready State Virtual Mobility Coach for life using code EMPOWERED10   Rest is a huge part of being a strength athlete. Without it, our bodies cannot properly recover from training & we will miss out on serious strength gains. But what about the rest period between sets during training? Does that impact your ability to put on strength? The answer might surprise you!   Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander To stay in the loop for all things over at Fiercely Fueled nutrition, click HERE.  Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CI

Get 10% of The Ready State Virtual Mobility Coach for life using code EMPOWERED10   Dietary fats are important, but we rarely hear about them… what gives? Well today, that’s exactly what we are going to be discussing. More specifically how you can support the anabolic process through diet & dietary fats.    Sign up for the Female Strength Academy Membership & join LIVE us for our weekly seminars/podcast recordings.   Follow the hosts: Dr. Kristin Lander: @drkristinlander Mary Morton, PhD: @marymortonphd   Check out our nutrition coaching: Fiercely Fueled Nutrition Coaching - Online nutrition coaching for strength and functional fitness athletes. Coached by our own Dr. Kristin Lander, DC, CISSN. To stay in the loop for all things over at Fiercely Fueled nutrition, click HERE.  Intuitive Athlete Nutrition Coaching - Online intuitive eating nutrition coaching for female strength athletes. Coached by Dr. Mary Morton, PhD, CISSN.   Follow us on Instagram    Join our women’s only Facebook Group: https: