You’ve heard all about it, so now here’s the More Female Strength primer on the hot topic of RPE, or Rating of Perceived Exertion. If you’ve never used this tool for self-assessment before, we’ll tell you how. If you’re an RPE expert, listen in for an in-depth discussion of what we feel is the deepest and most powerful aspect of using RPE, from a coach and a lifter perspective.  Mike Tuchscherer on RPE https://articles.reactivetrainingsystems.com/2017/12/05/how-to-use-rpe-in-your-training-correctly/ RPE and Autoregulation https://www.barbellmedicine.com/blog/autoregulation-and-rpe-part-i/ Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel Instagram: @morefemalestrength Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemann Email: [email protected] Katherine BickfordWebsite: www.baystrength.com Instagram: @kbs.eats Email: [email protected]

It is our thrill to present our conversation with Dr. Natasha Barnes, an accomplished lifter, climber, and rehab coach. We have been fans of Natasha’s for a long time so you can imagine our delight when we learned she is a MFS listener! Our conversation with Natasha covers everything from her professional journey from becoming a Doctor of Chiropractic to her current practice, that she describes as more of a coaching relationship. We talk about her career as a professional climber, how she added strength training to her routine and goals, promoting strength in the climbing world, #strongernotsmaller, and her perspective on “becoming an athlete first.” We’re so excited to have had this strong multi-sport role model on the podcast!   You can find Natasha at https://natashabarnesrehab.com/    Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.   Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel   Instagram @morefemalestrength   Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: [email protected]   Katherine Bickford Website: www.baystrength.com Instagram: @kbs.eats Email: [email protected]

Our lives are complicated! In this episode we talk about all the tricks and tips we recommend for making training easier: more fun, more incentivized, less complicated, less difficult. If you’ve ever struggled with training consistency, getting your meals in, planning ahead, or getting it done, this episode is chock full of validation, affirmation, and “that one weird trick” that may just be the thing you’ve been waiting for to help you with YOUR biggest hurdle.   Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.   Interested in a Barbell Math shirt? Order one here & download the PDF for your workout logbook: https://cassiniemann.com/apparel   Instagram @morefemalestrength   Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: [email protected]   Katherine Bickford Website: www.baystrength.com Instagram: @kbs.eats Email: [email protected]

In a world where our culture creates strong negative biases against some kinds of bodies, how do we develop a better relationship with our own bodies and reflect that back into the world? Katherine offers us a suggested path toward a more radical mindset, tracing through popular body-positive movements and landing on some practical suggestions for listeners.    Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022.   Radical Self-Love with Sonya Renee Taylor: https://thebodyisnotanapology.com/ Chrissy King on Racism in Diet Culture: https://www.shape.com/lifestyle/mind-and-body/racism-diet-culture Chrissy King on Equality & Body Positivity Inin Fitness: https://www.issaonline.com/blog/index.cfm/2020/chrissy-king-body-positivity-and-equality-in-fitness   Required listening: Maintenance Phase - BMI: https://podcasts.apple.com/au/podcast/the-body-mass-index/id1535408667?i=1000530850955 Maintenance Phase - Obesity Epidemic: https://podcasts.apple.com/us/podcast/the-obesity-epidemic/id1535408667?i=1000532253037 Maintenance Phase - Anti-Fat Bias: https://podcasts.apple.com/us/podcast/anti-fat-bias/id1535408667?i=1000500120510   Health At Every Size: Association for Size Diversity in Health: https://asdah.org/health-at-every-size-haes-approach/ Health At Every Size Community: https://haescommunity.com/   Aubrey Gordon, ‘What We Don’t Talk About When We Talk About Fat’: https://www.yourfatfriend.com/book Questions you can use to help break the cycle of negative body feelings: Where do these ideas come from? Do I actually believe these ideas? Who benefits from this idea or feeling? Who is hurt by this idea or feeling? How can I re-contextualize this thought or feeling so I can change it, move past it, or make it more useful?   Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: [email protected]   Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: [email protected]

After some time off, Katherine & Cassi catch up with each other about what’s been going on and how they’ve changed in both their professional and personal lives. They take a deeper look at what they want to do, what they want to share and what’s really important in the end. “Change takes changing” comes from a beautiful piece by Brian Andreas (https://www.instagram.com/p/CY60Hy7LCUr/). “Change takes time, I said & she laughed. Time takes time, she said. Change only takes changing. But, she added, it can take time to get the hang of that.” Connect with us using the links below, we’d love to hear from you and what YOU’D like us to talk about going forward in 2022. Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemann Email: [email protected] Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.lifts Email: [email protected]

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: [email protected] Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: [email protected] Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: [email protected]

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: [email protected] Cassi NiemannWebsite: www.cassiniemann.com Instagram: @cassi.niemannEmail: [email protected] Katherine BickfordWebsite: www.baystrength.comInstagram: @kb.liftsEmail: [email protected]

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: [email protected] Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: [email protected] Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: [email protected]

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: [email protected] Cassi Niemann Website: www.cassiniemann.com  Instagram: @cassi.niemann Email: [email protected] Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: [email protected]

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: [email protected] Cassi Niemann Website: www.cassiniemann.com Instagram: @cassi.niemann Email: [email protected] Katherine Bickford Website: www.baystrength.com Instagram: @kb.lifts Email: [email protected]