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I do a lot. I’m a wife, mom of 3, strength gym owner, podcaster, powerlifting judge, coach & meet director. I probably juggle at least 5 of those hats daily. So when Dr. Vanessa Gale and I were discussing what she does to help women who like to do it all live more mentally, physically, and emotionally stable, I knew I had to bring her on. Holistic Alignment Strategy was born out of Dr. Vanessa’s own struggles trying to balance it all. Rather than ignore, disconnect, or push through, she came to the realization that none of this was helping her become a better person. Rather, it was burning her out. Through this process she developed, Dr. Vanessa is now truly able to make an impact with her family and community with ease and flow. Today, she’s sharing parts of that with us. In this episode, Vanessa discusses what are some signs you may need to reconnect with your why. Listen as we go over: How do most women survive a busy scheduleHow disconnecting to get things done is harmfulBeing present rather than being thereP.A.I.N, Pay Attention Inside Now. What does this mean?How breathing plays a part in realizing the areas of growthWhat does Dr. Vanessa’s approach look like and who is it for Featured Guest/People Mentioned: Vanessa Gale, @prettystronglifeHolistic Alignment StrategyThe Strength Gals Powerlifting coaching, @thestrengthgals LISTEN HERE on all major podcasts! If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

“Wow I just threw up in my mouth a little”, “It’s a shame what that physique does to the boobs” and the ever-popular, “You look like a man”. These are just a few of the many unsolicited comments made towards females in athletics. Strangers who feel compelled to attack and verbally abuse women based on how they look or how attractive they ought to be. One woman decided the absurdity of these statements should be highlighted in their misogynistic glory for all to gander. That woman is 2019 Strongest Woman In The World, Jessica Fithen. @you.look.like.a.man Instagram page was created in response to the outrageous, negative social media comments made to women in athletics. Jessica, the creator of the page, eloquently pairs these comments with nature backgrounds to highlight the absurdity of the comments. Since its inception in 2109, the page has steadily increased its following to an astounding 67,000 followers, calling attention to the reality that many female athletes share this awful experience. In this episode, Jessica and I discuss how the page gives women a voice when comments are made. Listen as we go over: Her journey from Zumba to The Worlds Strongest WomanHow YLLAM page startedShould we fight back or block and remove the comment?Why her personal pages were deactivated and her feelings about thatWhy telling women to grow “thick skin” or “ignore them” only isolates the victimWhat are Gary’s and Garyanna’s?How should women address someone making these comments to them?Questions asked for Jessica on our Instagram page Featured Guest/People Mentioned: Jessica Fithen (@you.look.like.a.man)GRRRL Brand & Clothing (@grrrl_clothing)Kortney Olsen (@kortney_olsen) If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

When you hear that Dave Tate, Elite FTS founder and powerlifter of almost 40 years sets a 90lbs squat PR, you listen. When you watch people immediately perform stronger right before your eyes, you realize you need to know the hell is going on. It’s not voodoo or black magic, though it appears that way. It’s called Reflexive Performance Reset (RPR) and it’s what performing optimally can look like. From Celebrity Trainer Jen Widerstrom to Powerlifting Legend Ed Cohen, those who have experienced the “Wake Up Drills” can tell you that they just feel, well, stronger. Join me as we journey through world champion powerlifter JL Holdsworth’s experience upon discovering this method and his subsequent co-founding of RPR. Though there is science behind what is happening, JL breaks down how just “breathing & rubbing specific areas” is all you need to know to change your performance right now. In this episode, JL speaks about how one unassuming weekend changed the course of his life. Listen as we go over: Meeting some of the most well-known coaches before they were knownMoving to Ohio to train at Westside BarbellHis career-changing injury and how that lead to big changeDiscovering “Be Activated”What is RPR and how do you do itHow do you know if you are doing it right?RPR individual course that can be done from homeBeing a more present father Featured Guest/People Mentioned: To learn more about RPR, visit https://www.reflexiveperformance.com/JL Holdsworth (@coach_jl)RPR System (@rpr_system)Dave Tate (@underthebar)Travis Mash (@coachtravismash)Jim Wendler (@jimwendler)Louis Simmons (@theofficialwestsidebarbell)Jason Coker (@jcoker220)Janae Kroc (@janaemariekroc)Chris Korfist (@korfist)Cal Dietz (@cal_dietz)Matt Smith If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

I was honored to once again have Swede Burns & Sin Leung for this awesome, comprehensive breakdown of the “5th Set” principles as a system not only for powerlifting training but as management for just about anything. Swede’s powerlifting program, “5th Set”, is regarded as one of the best systems for powerlifting & competition.  If you are unfamiliar, the program is a different way of training with a new perspective on progress, efficiency, and intent. As 5th Set focuses on longevity & lifting as a career, Swede discusses how it can be adapted as a management system in a professional environment. You’ll hear from Sin, a highly successful New York City product designer and Elite powerlifter, and how she has implemented 5th set to her professional team setting. How she prioritizes tasks while allowing herself and her team “deloads” to avoid burnout and maximize efficiency. In this episode, listen as we go over: How Sin almost gave up powerlifting before training with Swede and adding +300lbsWhat is 5th Set for Powerlifting?What do most powerlifters have in common?Sin & Swedes quarantine trainingSoaking wood for weights?5th Set Evolution on paperback Featured Guest/People Mentioned: Sin Leung @sinjatakepicsSwede Burns @mfswedeSwedes WebsiteSins WebsiteBuy 5th Set Program If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Like many of us, powerlifting came at a time when we were rebuilding who we were as a woman. Focusing on a skill that challenges & tests what your body can achieve is exciting. 3 years later, 15 meets deep (including a highly coveted Arnold) and a 463 WILKS, I’d say Kelley Spohrer has taken that challenge and ran with it. Kelley’s powerlifting journey is one of great triumph laced with so many lessons. Like many mothers, balancing career & motherhood without mommy guilt can be difficult. One that, as we both discuss, may never really be “balanced”. In this episode, listen as we go over: Feeling isolated in her area as a female powerlifterCompeting at the Arnold and having “imposture syndrome”Balancing motherhoodPost-meet BluesThe joy of participating in a “Relentless” meet Featured Guest/People Mentioned: George Spohrer @uspanorthcarolinaSam Coursey @mrscourseyTrevor Jaffee @jaffestrengthOgechi Adaku @gechmeifyoucanJohnny Layne @uspa_eastRelentless Powerlifting If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Coach Christina Myers and I go over the divisions of competing in Powerlifting as it relates to Raw & Equipped. Listen as we go over: 4:00, What is Raw competing? What can you wear and not wear25:30, What is Equipped powerlifting34:00, Training Equipped vs raw (Monolifts, ER racks, walk-outs)48:10, Why train & compete with different bars56:50, Federations: why to choose one over another, qualifying for national/world competitions in Raw or Equipped, drug tested vs non-tested Featured Guest/People Mentioned: Christina Myers @lift_heavy_princessTeam LHP (Christina’s team) @team_lhpLift Heavy Princess Coaching hereCore Strength & Performance hereStefi Cohen @steficohenRussell Kern @kernusopenUSAPL @usapowerliftingUSPA @uspapowerIPL @iplpowerliftingRPS @rps_powerlfitingIPF @theipfAPF @apf_powerliftingSPF @southernpowerliftingfederation100% RAW @raw_powerlifting_federationWRPF @thewrpf If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP. Thank you for tuning in and subscribing. I appreciate every one of you that takes the time to listen.

It took Anne Sheehan 16 years to achieve her International Federation of Bodybuilding (IFBB) Pro card, but just a moment to realize the potential sobriety could bring her. Like many families who are ambivalent towards drinking, Anne was introduced to alcohol at a young age. As such, much of her life weight training went hand-in-hand with heavy drinking. Growing up with big brothers who trained, Anne was no stranger to the iron. She watched from afar knowing she was never allowed in their weight room. However, at the young age of 9, a chance encounter with a female bodybuilder sparked the possibility that she too, a female, could be as strong as her brothers. Anne’s journey is filled with immense difficulty, brutal honesty, and triumphant victory. Over 4 years sober, she shares how hitting rock bottom was the only way she would climb out of the darkness and live the life where she was truly free. In this episode, listen as we go over: Her encounter with a female bodybuilder and how that changed everythingHow her physique looked drinking compared to being soberWaking up in a jail cellVisiting the 12 steps dailyDave Tate trying to break her off training but not succeedingHow powerlifting “just fit” Featured Guest/People Mentioned: Anne Sheehan @ifbbproannesheehanDave Tate @underthebarElite FTS @eliteftsShelby Starnes @shelbystarnes100 If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

When the reputable coaching staff at “The Strength Guys” decided to expand and open “The Strength Gals”, Alyssa Hartman & Vanessa Gale where the 2 selected, amongst dozens who applied. Here’s why. As the Athlete Representative for USA Powerlifting, Vanessa has been coaching, volunteering, and assisting in the world of powerlifting for over a decade. She is not only a trained dancer, an elite powerlifter but a Doctor of Chiropractic and is the owner of Beyond Chiropractic in Marietta, Georgia. Her love, respect, and knowledge for the human body give her a depth of skill in movement/biomechanical analysis, which allows her to help athletes achieve their potential on and off the platform.  Powerlifting has been a part of Alyssa’s life since joining the powerlifting team in high school. Since 1998, she has won 10 National Championship titles from High School, Junior, Collegiate, and Open Championships, along with breaking several National and American Records in several weight classes. Eight different weight classes in fact since she started – from 97lbs up to 158lbs.  All the while still coaching & developing lifters to become world champ athletes. In this episode, listen as we go over: Their journey in powerliftingWhat makes “Strength Gals” coaching different?Lifter expectationsWhat to look for when choosing a coachHow to pick meet openersWhat you should be doing after the meet Featured Guest/People Mentioned: Vanessa Gale @prettystronglifeAlyssa Hartman @alyssahartman72Strength Gals @thestrengthgalsThe Strength Guys @thestrengthguys If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Young, shy and a self-proclaimed chubby kid, Coach Trevor Jaffe found strength & confidence in the gym at an early age. Encouraged by his noticeable strength increases, Trevor decided to pick up a copy of Powerlifting USA and contrary to what you might think, felt defeated. Unaware of the differences of geared versus raw lifting, Trevor instead ventured into the competitive world of Strongman and Weight liting, all the while keeping a passion for the sport of powerlifting. As you hear about his journey over that last 25 years, it’s no wonder why he is regarded as one of the most well-respected powerlifting coaches out there. Trevor’s life has taken many different directions however helping others through coaching has always been a part of him. Amongst other things, his experience in various competitive sports has allowed him to not take any biases towards one style of training or exercise. And his many successful athletes, such as Stacy “Bama” Burr and Jenn Rostinger, have reaped the rewards because of it. In this episode, Trevor and talk about how he got Rhabdo going a little too crazy competing. Listen as we go over: Growing up as a chubby, shy kid gaining confidence in the gymHow weight lifting & strongman helped his powerliftingStacy Burr’s training leading up to the World RecordAnswering questions from our “Golden Mic” post:What are the biggest mistakes beginners make?Who do you look up to in the powerlifting community?Are weak side raises related to a bad bench?What do you think was special about Stacy?Do you think anyone will beat Stacy?Do you think gyms will be bombarded after the pandemic?What are some reasons you wouldn’t accept a client? Featured Guest/People Mentioned: Trevor Jaffe @jaffestrengthStacy Burr @bamaburrJen Rostinger @jrostingerGeorge Sporher @uspa_north_carolina If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Qwerking, chihuahuas and White Claws. These are probably some of the many things Christy Senay is known for. What is not so known is the tender and vulnerable side of Christy, the side shared with us in this episode. From powerlifting in the Midwest to transitioning to Strongman and moving to the West Coast, Christy has been one to take a chance at life. Real, down to earth and funny as hell, Christy bravely speaks about some of the most intimate struggles she’s dealt with. Through sharing her story, she hopes others can feel they are not alone through their own adversities. In this episode, Christy and traceback her beginnings as a personal trainer and how that lead her to powerlifting. Listen as we go over: Arnold “Ghost” Fest 2020Moving across the nationArtist backgroundManaging anxiety Why she transitioned from powerlifting to strongmanQ & A Featured Guest/People Mentioned: Christy Senay @kristy_kremezNyck Romero @nyckhouseofpowerHouse of Power Gym @houseofpowerftsAmanda Kohatsu @haparicanUnchained Strength If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Join Elite FTS Coach Julia Anto and I as we discuss ways we can maximize training away from the gym. How can we take bodyweight or lightweight exercises and intensity them as well as staying motivated during these difficult times. In this episode, Julia and I dive deep into making bodyweight exercises harder. Listen as we go over: How to Intensify bodyweight or lightweight exercises: tempo, half or partial reps, adding bands, pulse, full isometric timed holds, PlyometricHow to stay motivated during the QuarantineRealistic expectations during this yearStepping outside your comfort zoneBONUS: Things to consider when returning back to the gym. Featured Guest/People Mentioned: Julia Anto @julia.ant_toeElite FTS Article: How to make home exercises harder If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Kim Wilson has never known a fitness obstacle that she did not tackle. 50k Train Run? Sure thing. Training with Rheumatoid Arthritis? I’ll work around it. Crossfit open? Yea, that sounds fun! Powerlifting? Sign me up for 3 meets in the next 3 months. Did I mention she is 50 years old? You can say Kim is not a woman who is afraid of a challenge. Humble and down to earth, Kim’s unassuming presence makes her achievements that more shocking. She not only has taken on so many interests in fitness but has done so with discipline and determination to be the best she can be. Now moving into geared lifting, Kim chats about her beginnings and how she enjoys geared lifting. In this episode, Kim and I dive deep into training with RA and how her bone density improved with lifting. Listen as we go over: Her recovery methodsSingle Ply liftingSwitching to SumoConsiderations as a masters lifter50k to powerlifting Featured Guest/People Mentioned: Kim Wilson @kimbo9for9Jeff Douglas @usapl_msJoe Keith @_countryboystrong_Girls Who Powerlift @GirlswhopowerliftGirls Who Powerlift ArticleJohn Mica @revfit247 If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

As a professor at Columbus State University, Melissa Avanesian is helping the next generation become better coaches one squat at a time. An Elite powerlifter and creator of the widely popular Facebook group “Powerlifting Women” (which reaches almost 20,000 users), Mel has been pivotal in helping women powerlifters connect with each other over the last couple of years. Melissa chat about her journey in powerlifting and how that lead her down a path starting her own coaching, A-Team Athletics. Currently working on her Master’s degree, Melissa is testing her theory on how to elicit strength gains specifically working with powerlifters. In this episode, Mel and I dive deep into her study and why she was compelled to go that route. Listen as we go over: BFR: Blood Flow Restriction trainingCreating your own powerlifting programPowerlifting Women Facebook pageStruggles women have training powerliftingCoaching vs ProgrammingStudy: strength response in powerlifters Featured Guest/People Mentioned: Mel Avan @melsmovesA-Team Athletics @teampowerliftingPowerlifting Women Facebook PageA-Team Athletics Training PageAutumn Ancinec Ford @mommalifts2eatRoz Wilson SutchDawn DP @mweidenhaLyndsey Wright @lifethruherlensCrystal AnnMaytal OskarValeria @valeria5331Mels Email: melsmoves@gmail.com If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

A former collegiate softball athlete, Brittany Kohnke found herself taking a larger interest in fitness during college. She admired the fit physiques that graced the magazines and soon embarked towards competing in bodybuilding, just as these women did. After 12 weeks she was leaner than she had ever been, however, competing in figure lead her down a path of disordered eating and body image issues. Brittany’s story is one of how strength training and moving towards valuing performance first, rather than aesthetics, changed her life. And now she is on a mission to help people do the same. In this episode, Brittany and I talk about how hard it was for her during her time competing in figure and how Crossfit helped change her perspective. Listen as we go over: Crossfit to PowerliftingBreathing techniquesFix Your Feet Fix Your BackChest Meets The BarLat Pulldown Throughout The RepFinally hitting 300lbs squat Featured Guest/People Mentioned: Brittany Kohnke @brittany_kohnkeBrittany Kohnke TrainingJulia Anto @julia.ant_toeDave Tate @underthebarGolden Titan Crossfit @goldentitancfGirls Who Powerlift @girlswhopowerliftSwimmer Exercise for Lat Activation If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Our Q & A is back with Mindset Coach and Int’l Elite Powerlifter Randi Lee! Listen as we discuss questions that were asked on our Instagram & Facebook “Golden Mic” Post! In this episode, Randi and I talk about her new plant base eating and why she made the switch. Listen as we go over: What does the week leading up to a meet look like for you?- @sdkjohnsonWhat do the women in strength sports need to become more sustainable on a business level?What are the most difficult things we experience being women lifters?Thoughts on being plant-based and being a powerlifter?-@tiaga23Differences mentally, physically and nutritionally between powerlifting & bodybuilding?-@tiaga23How can we learn more about oracle cards? Are they similar to Tarot cards?When you are deep into meet prep, do you find other parts of your life like business suffer? @ana_smash Featured Guest/People Mentioned: Randi Lee @island_randiAna Perez @ana_smashRandi’s Coaching Link If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Like many strength coaches, weight training slowly starts to integrate by our high school years. Taking that one step further, Chris Tutela began his career at the young age of 18 at Iron Athletes gym ran by his cousin John Alvino. You could say he was meant for this career. But, like many of us who pursue strength & fitness as a career, the road is rarely straight. There are many twists and turns that can either push you forward towards success or completely derail you from the path. Chris’s story is one of determination, discipline, and self-realization. Now an acclaimed strength coach, Elite FTS columnist and Podcast host, Chris shifted his mindset towards improving his business in the areas that are sometimes are very scary & vulnerable. Through his years of failing and getting back up, Chris breaks down what he did to take his business from 3 clients and struggling to make it, to over 60 members with a thriving gym and a kick-ass culture. In this episode, Chris and I talk about how a 16-week challenge gave him the confidence to pursue endeavors he probably wouldn’t prior. Listen as we go over: Rising Out of The Ashes Article for Elite FTSKnowing your purposeLife-changing 16-weeksGoing from just a strength coach to a business ownerHow being naive definitely worked in his favor in the endTutela Training Systems6 Business Lessons No One Talks About Featured Guest/People Mentioned: Chris Tutela @chris_tutelaTutela Training Systems @tutela_training_systemsChris Tutela Training System LinkIron Life Podcast Link6 Business Lessons No One Talks About-Elite FTS ArticleRise Out of the Ashes– Elite FTS Article If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

With a love of cooking and a little culinary finesse, Leah Lutz could be found preparing some amazing dishes for her family and friends. Teacher by trade and amateur chef at heart, squatting was the furthest thing from her mind. But as Leahs weight slowly progressed, she needed something very different to push her out of her comfort zone and make some drastic changes. Leahs story is one of persistence, dedication, and immense growth. Losing over 100lbs was a difficult road however retraining her mindset to allow foods she deemed “bad” back in her diet proved to be another difficulty. With guidance from her coach Dr. Jordan Feigenbaum, founder of Barbell Medicine, Leah discovered how nutrition & powerlifting could lead her down a path of strength both physically and mentally. In this episode, Leah and I talk about how difficult it was to not train hard all the time. Listen as we go over: Care & love through foodFears about carbs and gaining weight after an injuryLosing +100lbsOverexercisingDo I have to wear a singlet? USAPL Elite Masters lifterBarbell Medicine Featured Guest/People Mentioned: Leah Lutz @leah_barbellmedicineJordan Feigenbaum @jordan_barbellmedicineBarbell Medicine @barbell_medicineWomen’s Only Group Coaching Link If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Our Q & A is back with Elite FTS Coach Julia Anto! Listen as we discuss questions that were asked on our Instagram & Facebook “Golden Mic” Post! In this episode, Julia and I talk about how some recovery methods that don’t suck. Listen as we go over: Tips/ advice for someone just getting into the nutrition side of the sport?- @xtina0421How far out from a meet should a lifter begin a peaking program?- @Prairie_barbellHow would you approach training while dealing with a disc injury (L5S1)? Specifically, how would you progress from unloaded movements to eventually lifting again?- @shanajstoneWhat are ya’lls favorite and least favorite accessories?- @ssgudaAny good recovery methods for sore muscles after lifting?What do you think the new generation of powerlifters is caught up on?There is a thin line between just lifting heavy and pushing yourself (just train mentality) and executing the lift properly (train smart). How do you know when to do one or the other?Recovery, self-care examples… doing nothing on a rest day is what my body wants to do but I’m finding it’s not what I SHOULD do.Advice for overcoming mental barriers when it comes to getting under heavyweight?Started lifting after 50, how do I build more muscle? Featured Guest/People Mentioned: Julia Anto @julia.ant_toeChristian Anto @ant_toeElite FTS @EliteftsDani LaMartina, DPT @danilamartinadptLucy Hendricks @lucy_hendricksDNS Rehab @dnsrehabilitation If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

From sleeping in an ice-cold pickup truck to catching rattlesnakes barehand at 6 years old, Chris Duffin’s upbringing was unconventional and surreal. Better known to the powerlifting community as “The Mad Scientist of Strength”, Chris discovered his strength by embracing his fear and facing the pain. As we discuss his autobiography, The Eagle and the Dragon: A Story of Strength & Reinvention, Chris explains that no set of circumstances defines who you are. Whatever has happened to you, does not define who you are. In this episode, Chris and I talk about how why he decided to share his life’s story and how that has helped people from around the world. Listen as we go over: Why his story is not about his life, but about your futureHandling uncertaintyAdapting through struggleOne of the 4 pillars of Kabuki Strength, Giving backDropping 600lbs on his faceEffort Base TrainingSquatting 1,000lbsGymnastics premier! Featured Guest/People Mentioned: Chris Duffin @mad_scientist_duffinKabuki Strength Lab @kabukistrengthlabhttps://christopherduffin.comThe Eagle and the Dragon BookFREE Audiobook DownloadRudy Kadlub @rudykadlubAutoregulation Book Of Methods Free Download If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Our Q & A is back with coach Christine Myers! Listen as we discuss questions that were asked on our Instagram & Facebook “Golden Mic” Post! In this episode, Christina and I talk about how to balance nutrition in your offseason. Listen as we go over: How should one handle body composition insecurities in powerlifting? Knowing that performance can be best in a weight class where you may not be happiest with how you look, what are some mental approaches to dealing with that- @matt.w.stinsonPeriod weight gain right before weigh-ins-@highhamstringzCutting weight, what sort of mindset should we have (afraid of losing strength)_-@sloansabroadNutrition program for people who are on shift work and just want a basic quick meal prep- @prossypantsStruggle with protein intake. Options or ideas to make it easier besides shakes: @jacastle8Based on DNA genetic testing, my body best performers as endurance (80%) versus power (20%) but I love to power lift. How would you approach a client for muscle growth and powerlifting strength with this factor? @CourtneyforlifeBest things to focus on when not in a prep and gaining muscle mass? Nutrition and training?- @syd.ney.annMotivated and good with nutrition during meet prep however with no meet I have too many treats. How do I balance?-reshape with apeTips for removing slack before starting a deadlift with long limbs-@lankylifter Best hand/grip position for squatting with wrist issues? Also maybe some general info on wrist health- @taste0finkHow many times a week do you train? Is your nutrition different when you’re on your period? Do you do anything diff regarding training or habits when on your period?@fit_lil_pepp  Protein, collagen, vitamins, BCAA, how do I start and how do I know what I need? @christen2484 Featured Guest/People Mentioned: Christina Myers (@lift_heavy_princess)Team LHP (Christina’s team) @team_lhpLift Heavy Princess Coaching hereWrist health/Elbow Health w/ Dr. Rori : @rorimegan_prsErgonomic Mouse: Amazon Link If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow! Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels! This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.