Making weight is one of the most stressful parts of competing, but it doesn't have to be. In this episode, Coach Pia sits down with researcher and sports nutrition expert Kedric Kwan to unpack the science behind gut cuts, one of the safest and most effective strategies for making weight without sacrificing performance.   Kedric explains what a gut cut actually is, how reducing gut content differs from dehydration, and why many athletes overcomplicate the process. Together, they discuss the latest research, practical coaching strategies, and how to make weight in a way that's both effective and sustainable.   Whether you're preparing for your first powerlifting meet or looking to refine your competition strategy, this episode is packed with evidence-based advice you can actually use.   In this episode: ✅What a gut cut is and how it differs from dehydration ✅ The role of fiber and gut content in temporary weight loss ✅ Why gut cuts are often safer than aggressive water cuts ✅ How much weight you can realistically lose with a gut cut ✅ Why coaching should prioritize practical strategies over perfection ✅ The importance of individualizing weight cut plans ✅ Common mistakes athletes make before weigh-ins ✅ How research can better reflect real-world competition preparation ✅ Tips for reducing stress during peak week and weigh-in day   Follow Kedric Kwan Instagram @kedric.reformance https://www.instagram.com/kedric.reformance/       APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Starting over is rarely comfortable, but it can be exactly what you need.   In this honest and often hilarious conversation, Coach Pia is joined by coach, powerlifter, and project manager Abbi Bosward to talk about what it really means to rebuild your life. From navigating divorce and rediscovering yourself in your 40s to finding strength through powerlifting, Abbi shares why sometimes the bravest thing you can do is begin again.   Together they explore the fear of change, the identity shifts that come with major life transitions, and why strength training is about so much more than building muscle.     In this episode, we discuss: ✅ Rebuilding your identity after major life changes ✅ The life-changing confidence that comes from strength training ✅ Finding joy, purpose, and community through powerlifting ✅ Why consistency matters more than perfection ✅ The importance of kindness, especially for young athletes finding their way ✅ Navigating midlife "reckonings" and choosing growth over comfort ✅ How coaching helps people create lasting change beyond the gym ✅ Practical motivation for getting back into training after time away     Follow Abbi Bosward Instagram @abstarini https://www.instagram.com/abstarini/       APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Your first powerlifting meet is exciting, nerve-wracking, and unforgettable. In this episode, Coach Pia walks you through everything she wishes someone had told her before stepping onto the platform for the first time. From managing competition-day nerves to knowing what to pack, understanding commands, choosing the right attempts, and fueling your performance, this is your complete guide to feeling prepared and confident. Whether you're competing next week or simply thinking about signing up for your first meet, this episode will help you avoid common mistakes, calm the "what if" thoughts, and focus on what really matters: showing up, learning, and enjoying the experience.     In this episode: ✅ What to expect on competition day from weigh-ins to your final deadlift ✅ The biggest mistakes first-time lifters make and how to avoid them ✅ How to manage nerves and competition-day anxiety ✅ Why commands matter more than the weight on the bar ✅ How to communicate with your coach and adjust your attempts ✅ Why nutrition, hydration, sleep, and recovery can make or break your performance ✅ The importance of the powerlifting community and leaning into the experience ✅ How to reflect after your meet and build confidence for the next one   Your first meet isn't about perfection. It's about taking that first step into a sport that has the power to change your life.       Follow Coach Pia  Instagram @pia_marangoni https://www.instagram.com/pia_marangoni         APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

There's no shortage of fitness advice online, but how do you separate what's helpful from what's just noise? In this coach chat, Joni and Bela dive into some of the biggest questions they're seeing from athletes and the trends taking over social media. From caffeine and fasted training to comparison, genetics, programming, and the mental side of lifting, this episode is packed with practical takeaways for anyone looking to train smarter and stay focused on long-term progress.     Episode Highlights: ✅ Why social media can distort your expectations as an athlete ✅ The difference between healthy inspiration and unhealthy comparison ✅ How genetics, lifestyle, and life stage influence performance ✅ Caffeine, fasted training, and other trending fitness topics ✅ Why finding the right coach matters more than chasing the "perfect" program ✅ The importance of self-compassion when progress feels slow ✅ Questions to ask yourself before changing your training or nutrition      APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/   

Making weight is one of the most talked about and least understood parts of powerlifting. In this episode, Coach Pia is joined by sports scientist and researcher Gaby Muller to unpack the latest evidence on gut cuts, water cuts, carbohydrate intake, and competition day fueling. Together they separate evidence from tradition, explain why many popular weight-cutting strategies may not be backed by science, and discuss how to prioritize both performance and athlete health.     Episode Highlights: ✅ What gut cuts are and why they're used before competition ✅ The science (and myths) behind low-fiber diets, nuts, and carbohydrate restriction ✅ Why aggressive weight cuts can hurt performance ✅ The importance of glycogen, hydration, and recovery after weigh-ins ✅ How stress, sleep, and digestion influence making weight ✅ Why there's no one-size-fits-all approach to competition nutrition ✅ Common mistakes athletes make before meet day ✅ Why practicing your nutrition strategy before competition is essential ✅ How experience, preparation, and timing can make or break your performance     Connect with Our Guest Follow Gaby Muller on Instagram @gabymuller.rts https://www.instagram.com/gabymuller.rts/      APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Still avoiding carbs before your workout? You could be leaving strength, performance, and recovery on the table. In this episode, Coach Joni and Coach Bela make the case for why carbohydrates deserve a permanent place in every athlete's nutrition plan. They break down the science behind pre, intra, and post-workout fueling, explain why training fasted isn't always the badge of honor it's made out to be, and share practical strategies that can help you feel stronger in the gym and recover faster afterward. You'll also hear simple meal ideas, timing recommendations, and easy ways to tailor your carb intake around your training schedule without overcomplicating nutrition.   Episode Highlights: ✅ Why carbohydrates are the body's preferred fuel source for high-intensity training ✅ How pre-workout carbs can improve energy, confidence, and performance ✅ When intra-workout nutrition can make a difference during longer sessions ✅ Why post-workout carbs help replenish glycogen and support recovery ✅ Simple, practical pre-, intra-, and post-training meal ideas ✅ How to periodize carbohydrate intake based on your training goals ✅ Common myths about carbs that may be holding athletes back        APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

What happens when a successful corporate career no longer feels aligned with the life you want to live? In this special episode of the Fiercely Fueled Nutrition Podcast, Pia joins one of Fiercely Fueled's own athletes, Erla Guðmundsdóttir, as a guest on her podcast for a candid conversation about health, strength, nutrition, and the life-changing power of resistance training.   Pia shares her journey from a high-pressure executive career in banking to becoming the owner of Fiercely Fueled Nutrition, revealing how a pre-diabetes diagnosis, burnout, and a desire for something more meaningful led her to discover strength training and ultimately transform her life. Together, Pia and Erla explore why strength sports are about so much more than competition, how nutrition should support performance rather than restriction, and why it's never too late to start building strength, confidence, and resilience.   Episode Highlights: ✅ Pia's transition from banking executive to nutrition coach and business owner ✅ How strength training changed her health, mindset, and career path ✅ The connection between performance nutrition and long-term health ✅ Why dieting and performance nutrition are not the same thing ✅ Building confidence, resilience, and mental strength through lifting ✅ The role of coaching in creating sustainable behavior change ✅  Why it's never too late to start strength training ✅  How nutrition can help athletes perform, recover, and thrive   Whether you're a competitive athlete, a busy professional, or someone looking to improve your health and longevity, this episode is a powerful reminder that the strongest version of yourself may still be ahead of you.             Connect with Erla Guðmundsdóttir: Instagram https://www.instagram.com/heilsuerla/  Erla's podcast: https://medlifidilukunum.buzzsprout.com/         APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

In this Research Roundup episode of the Fiercely Fueled Nutrition Podcast, we dive into the long-standing gaps in women's sports science and why female athletes have been consistently underserved in research, coaching, and performance conversations. From hormone fluctuations and menstrual cycle myths to underrepresentation in clinical studies, this episode unpacks how outdated research models have shaped the way women are trained, fueled, and supported in sport. We explore the real-world impact this has on performance, recovery, injury risk, and long-term health, while highlighting the growing movement toward better science and more individualized approaches for female athletes. If you've ever felt like training advice wasn't built with women in mind, this conversation is for you.   Episode Highlights: ✅ Why women have historically been excluded from sports research ✅ How hormonal cycles impact training, recovery, and performance ✅ Common myths about female athletes and strength training ✅ The consequences of using male-based research for women's programs ✅ Injury risk, recovery, and fueling differences in women ✅ Why individualized coaching matters for female athletes ✅ The future of women-focused sports science and performance research      APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Pia sits down with powerlifter, coach, TEDx speaker, and author Solana Lewis to talk about how strength training can completely transform your life. From competing for over a decade to coaching women of all ages and backgrounds, Solana shares why powerlifting is about so much more than numbers on a barbell.    Together, they dive into confidence, discipline, community, self-belief, and the life-changing impact of getting stronger both physically and mentally. They also discuss Solana's upcoming book, "Why Women Should Powerlift," why strength training is one of the most accessible sports in the world, and how powerlifting helps women reclaim their time, power, and identity.    Episode Highlights: ✅ The connection between powerlifting, confidence, and self-worth ✅ How community and support keep women coming back to the gym ✅ Why powerlifting is one of the most accessible sports in the world ✅ The importance of coaching that supports the whole person ✅ How strength training can help women reclaim their time and health ✅ Solana's TEDx talk, her book, and the inspiration behind it ✅ Why women of every age can benefit from lifting weights ✅ The truth about gym intimidation and getting started ✅ Why going "all in" on your goals changes everything   Whether you're brand new to lifting or years into your journey, this conversation is packed with motivation, honesty, and inspiration to go all in on becoming your strongest self.       Connect with our Guest:  Connect with Solana Lewis on Instagram: @solana_lifts  https://www.instagram.com/solana_lifts/ Get Solana's book "Why Women Should Powerlift: https://stan.store/Solana_lifts Watch the TEDx Talk https://youtu.be/wu2MaXqUFUw?si=F-5ABy8HxcUpcEdu       APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

In this episode of the Fiercely Fueled Nutrition Podcast, Coach Joni sits down with powerlifting coach and United In Strength founder Dennise Bacolas to talk about strength, community, and creating spaces where women feel truly welcome in sport.   Dennise shares her journey from struggling with fitness and body image to discovering powerlifting and falling in love with what the body can do instead of how it looks. Together, they discuss the growth of powerlifting in Australia, evolving coaching philosophies, and the importance of making strength sports more inclusive and supportive for all women, including trans women.   They also dive into Dennise's women-only meet, Queens of the Platform, which removes many of the intimidating aspects of competition and focuses on building confidence, connection, and fun.     Episode Highlights: ✅ Dennise Bacolas shares her journey from "couch potato" to powerlifting coach and community leader ✅ Why powerlifting helped shift the focus from appearance to performance ✅ The story behind *Queens of the Platform* and creating women-centered lifting spaces ✅ Making strength sports more welcoming and accessible for beginners ✅ The importance of inclusive environments for all women, including trans women ✅ How coaching philosophies evolve to support real life, recovery, and longevity ✅ The rapid growth of powerlifting in Australia and the community behind it   This episode is a powerful conversation about empowerment, accessibility, and redefining what strength really means both on and off the platform.   Connect with our Guest:  Follow Dennise Bacolas on Instagram: @unitedinstrength https://www.instagram.com/unitedinstrength/       APPLY FOR COACHING https://10tkto34p7j.typeform.com/to/aI4uHZgU     Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast    Follow Fiercely Fueled Nutrition:  Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/