Free Daily Podcast Summary
Feisty Women's Performance: Daily Summaries Delivered
by Dr. Erin Ayala
Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts.
Latest Episodes
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- 1 weeks ago1h 5m
The overlooked triathlon skills every athlete needs with Alison Freeman
Erin sits down with Alison Freeman, a USATriathlon Level 3 coach, author of Unlocking Triathlon, and co‑owner of NYX Endurance, to uncover the hidden skills that turn good training into great race results. Alison breaks down why run efficiency, cadence, pacing, and fueling are true performance levers—and how mastering them can give you “free speed” without adding mileage.You'll walk away with concrete strategies to uplevel your triathlon game.Key Takeaways - Run like Superman: Forward‑leaning hip posture creates a stacked joint chain that lets tendons return energy as forward propulsion.- Cadence matters: Small, consistent increases (≈4 spm) boost efficiency and reduce ground‑contact time.- RPE is a skill: Trust your perceived effort, especially during the first 20 minutes of the run when data can be misleading.- Fueling is practice: Treat nutrition as a repeatable skill; rehearse timing, amount, and hydration in training.- Build pacing in layers: Start with a “no‑exceed” pace for the first two miles, then progressively harden the middle and finish strongest.- Acclimation to effort: Gradually extend uncomfortable intervals to expand your mental “well” and improve race‑day confidence.Links & Resources - NYX Endurance website nyxendurance.com- Book site –https://unlockingtriathlon.com/- Training plans on TrainingPeaks – TrainingPeaks profileIf you found these insights valuable, hit subscribe so you never miss an episode, leave a review to help fellow athletes discover the show, and follow Alison on her platforms for more tips. Share this episode with anyone looking to turn their training into race‑day success!Train with Feisty this Winter:https://livefeisty.com/training/ Use code WP50 for $50 off the programsSign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
- 2 weeks ago58 min
The cost of using exercise to cope with Clara Hughes, 6-time Olympic medalist
In this candid conversation, Olympic medalist and author Clara Hughes reveals how the “push‑through” mindset that powered her six Olympic medals became a hidden coping mechanism that left her exhausted, burned out, and struggling through menopause.Clara shares the pivotal moments—injury, perimenopause, and a forced break—that forced her to confront the limits of “movement as medicine” and discover a more compassionate, mindful approach to performance and well‑being.Listeners will walk away with practical tools to recognize when their drive is serving them versus sabotaging them, and learn how to cultivate sustainable resilience in both business and life.Key Takeaways- Recognize the signs that high‑performance habits have turned into avoidance or experiential escape.- Use forced rest (injury, illness, life transition) as an opportunity to re‑evaluate your relationship with movement and work.- Adopt “movement as mindful self‑care” instead of a relentless performance metric.- Simple daily practices: 5‑10 minute morning meditation, regular body‑check‑ins, and playful, joy‑focused exercise.- Leverage a support network (coach, therapist, trusted friends) to safely explore vulnerability and inner healing.Six-time Olympic medalist Clara Hughes became the only athlete to win multiple medals in both the Summer and Winter Games. She is a member of the Order of Manitoba and an officer of the Order of Canada, has received a star on Canada’s Walk of Fame, and was inducted into Canada’s Sports Hall of Fame. Clara was Canada’s flag bearer for the 2010 Olympic Winter Games. She was the founding spokesperson for Bell Canada’s Let’s Talk initiative, a campaign dedicated to breaking down the stigma of mental health. In 2014, she was awarded the Meritorious Service Cross, which recognizes those whose outstanding personal commitment has brought honour to Canada. In 2022, she was named an Olympian for Life in recognition of her making the world a better place by promoting the Olympic Values at every stage of her life. Clara lives with her husband, Peter, on Vancouver Island, and continues to enjoy bike touring and hiking.Links & Resources Clara’s book: Learning to Breathe – find it at independent Canadian bookstores, Indigo, or Amazon (US).Clara’s Instagram: @claraannehughesIf this episode resonated, hit Subscribe so you never miss a deep‑dive conversation, leave a review to help other women discover the show, and share your thoughts or questions on instagram at @feisty_womens_performance.https://livefeisty.com/training/Courses and Coaching: https://livefeisty.com/courses/Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
- 3 weeks ago58 min
The periodization myth: What female endurance athletes actually need with Colette Berry, ACSM-CPT, FMS, GGS-CPPC
Colette Berry—ACSM‑CPT, RRCA‑certified coach, and doctoral researcher—debunks the myth that rigid periodization is essential for female endurance athletes. She shows how a simple, life‑driven approach to strength training can boost performance, prevent injury, and fit into a busy schedule.Listeners will walk away with a clear, actionable framework for “good enough” strength work that actually moves the needle.Key Takeaways- Periodization isn’t required – Recent ACSM research shows no performance benefit over non‑periodized training; let life dictate your deload weeks.- Lift “heavy enough” – Aim for 80–85 % of 1RM with 2–3 reps in reserve; training to failure isn’t necessary.- Two 30‑minute sessions per week can provide the push, pull, squat, hinge, and plyometric work needed for endurance athletes.- Prioritize the key workout – If a VO₂‑max or speed session is the priority, schedule it first and place the strength session later or on a separate day.- Ask the right questions when hiring a coach – Look for credentials (NSCA, CSCS, ACSM) and probe their experience with female, perimenopausal, or postpartum athletes.- Track stress signals – Use a simple checklist (injury, sleep < 2 h, high life stress, menstrual symptoms) to decide when to cut back strength volume.Colette Berry, ACSM‑CPT, FMS L1/L2, GGS‑CPPC, RRCA – Running and strength coach, founder of Cat Hill (cathill.nyc), doctoral student in Applied Exercise Physiology at Columbia University, Ironman finisher, and champion of evidence‑based training for busy mid‑life women.Links & ResourcesColette’s website & coaching form: https://cathill.nycACSM Position Stand on Resistance Training (2024): https://pubmed.ncbi.nlm.nih.gov/41843416/Instagram (Colette): @cathill.nycIf you found this episode valuable, hit subscribe so you never miss a future conversation, leave a review to help other athletes discover the show, and share this episode with any female endurance athlete who could benefit from a smarter, simpler strength plan.https://livefeisty.com/training/Courses and Coaching: https://livefeisty.com/courses/Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
- Oct 5, 20261h 8m
The health intervention hiding in your Saturday morning run group with Tiffany Hoffman & Mary Arnold
Dr. Erin Ayala sits down with community‑building champions Tiffany Hoffman, licensed professional counselor and co‑founder of Peace Runners 773, and Mary Arnold, sports‑industry veteran and founder of Run for All Women.They reveal how a grassroots running program in Chicago’s West Side turned ordinary Saturday runs into a powerful mental‑health intervention, delivering measurable drops in PHQ‑9 depression scores, $2,000 annual healthcare savings per participant, and extra work hours.Listeners will walk away with concrete strategies to embed community running into their own businesses and see immediate health and economic returns.Key Takeaways- Consistent, all‑weather community runs can lower PHQ‑9 scores by 2.6 points, shifting participants from mild to minimal depression risk.- Meeting CDC activity guidelines (≥160 min/week) translates to roughly $2,000 in annual healthcare savings per runner.- Participants reported 1.6 extra work hours per week, equating to about $1,900–$2,000 in additional earnings.- Successful programs pair physical activity with free group therapy, nutrition workshops, and intergenerational engagement.- To launch a similar initiative: start small, show up rain or shine, track attendance and health metrics, and share the data with funders. Links & Resources- Peace Runners 773 website: https://peacerunners773.com- Full research report: https://peacerunners773.com/impact-study- Join the Peace Runners Giving Circle: https://peacerunners773.com/supportIf you found these insights valuable, hit Subscribe so you never miss an episode, leave a 5‑star review on your favorite platform, and share this show with fellow entrepreneurs who want to turn community activity into measurable profit and wellbeing. Connect with us on Instagram @feistywomenperformance and join the conversation!https://livefeisty.com/training/Courses and Coaching: https://livefeisty.com/courses/Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
- Sep 28, 20261h 4m
Recognizing the stress symptoms in sport and life, and what balance actually means (live panel at FeistyFest)
In this live panel from FeistyFest, four leading women—Marty Munson, Alison Freeman, Lyn Benoit, and Elizabeth Allen—unpack how stress from work, life, and training converges in the body and share practical ways to reclaim balance.Listeners will learn why training calendars only tell part of the story, how to listen to their nervous system, and simple tools to prevent burnout without sacrificing performance. Tune in for actionable strategies that empower entrepreneurs and small‑business owners to thrive both personally and professionally.Key Takeaways- Training stress and life stress share the same physiological pathways; recognize that your calendar is only a fragment of the whole picture.- Listening to your body means identifying how stress manifests (fatigue, irritability, hyper‑activity) and responding with movement, stillness, or breathwork accordingly.- Use the “sucky rotation schedule” to prioritize tasks each week—keep essential training above the line while allowing lower‑priority items to slide.- Data can be a friend or a foe; set intentional limits on the metrics you track and let the numbers serve your goals, not dictate them.- Simple breathwork (extended exhale, humming breath, equal‑part breathing) and grounding practices (grass walks, warm water, weighted blankets) can reset the nervous system in minutes.- Redefine success: you don’t have to be elite at a sport to enjoy it—focus on joy, sustainability, and personal fulfillment.Guest Introductions- Marty Munson – Health Director at Women’s Health and Men’s Health magazines; seasoned health journalist and triathlon coach. Women’s Health Magazine: https://womenshealthmag.com/- Alison Freeman – Triathlon coach, writer, and author of Unlocking Triathlon. @TriCoachAlison Allison’s book, Unlocking Triathlon- Lyn Benoit – Public‑health‑trained project manager, yoga and mobility instructor, and nervous‑system‑aware wellness educator. @lyn_ben- Elizabeth Allen – Mental‑health professional, DEI consultant, and trauma‑informed care specialist. @turtle_wanderingIf you found this conversation valuable, hit subscribe so you never miss an episode, leave a review to help friends, training buddies, & colleagues discover the show, and follow us on Instagram for behind‑the‑scenes insights. Got a topic you’d love us to explore? Drop a comment or DM—we’d love to hear from you!https://livefeisty.com/training/Courses and Coaching: https://livefeisty.com/courses/Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
- Sep 21, 202655 min
Your Brain on the Bike: How Cycling Improves Your Mental Health with Dr. Esther Walker
Dr. Esther Walker, PhD, shares the science behind why cycling boosts brain health and mental performance. She breaks down the short‑term neurochemical spikes and the long‑term structural changes that riding can trigger, while addressing common myths about “bike as therapy.” You'll gain practical guidance on how to harness cycling for focus, mood, and overall cognitive resilience.Key Takeaways - A 20‑minute ride can increase pre‑frontal cortex activity, improve attention, and release dopamine and serotonin.- Consistent, moderate cycling builds hippocampal volume and reduces dementia risk more effectively than occasional high‑intensity sessions.- Cycling is a powerful tool, not a cure‑all; combine it with therapy, medication, or community support for best results.- Accessibility matters: welcoming environments, skill‑building, and adaptable equipment (e‑bikes, trikes) expand participation across ages.- Track your rides: start with 10‑20 minutes weekly and gradually add “pennies” to your mental‑health piggy bank.Esther Walker, PhD is the Executive Director of Outride, a nonprofit advancing brain health through cycling. With a PhD in cognitive science, she bridges academic research and real‑world bike programs for youth, adults, and older populations.Links & Resources - Outride website: https://www.outridebike.org- Outride Instagram: @outride- Recent JAMA study on commuting cycling & hippocampal volume: https://outridebike.org/research-resourcesIf you found these insights valuable, hit subscribe so you never miss a science‑backed episode, leave a 5‑star review to help fellow entrepreneurs discover the show, and join the conversation on Instagram @outride. Let’s ride smarter together!Courses and Coaching: https://livefeisty.com/courses/Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
- Sep 14, 20261h 2m
The outdoor barriers immigrant women face that no one talks about with Gabriela Hydle
In this episode, we sit down with Gabriela Hydle, a Mayan‑Guatemalan immigrant who discovered cycling at 41 and has since become a fierce advocate for equitable access to the outdoors.Gabriela shares how language barriers, cultural expectations, and safety concerns keep many women of color from participating in outdoor sports—and what concrete steps organizers and athletes can take to change that.You'll practical strategies to make their events more inclusive, plus inspiration to build community‑first outdoor experiences that drive real impact.Key Takeaways- Language matters: Provide all training materials, registration forms, and safety briefings in participants’ primary languages to lower the entry barrier.- Create safety nets: Pair non‑native speakers with bilingual mentors and design “language‑first” safety protocols for every ride or race.- Build cultural belonging: Incorporate music, food, and signage that reflect the community’s heritage; a simple cumbia playlist can transform a race atmosphere.- Design inclusive logistics: Offer paper registration options, accommodate diverse gear needs (e.g., larger swim caps), and ensure venues are accessible for people with disabilities.- Leverage community support: Encourage local mentors to lend equipment, host bike‑mechanics classes in Spanish, and celebrate successes publicly to inspire more participation.- Sustainable advocacy: Use storytelling and social media (Instagram @gabrielahyro) to amplify under‑represented voices and attract sponsors aligned with equity goals.Gabriela’s Instagram: @gabrielahydle - Luna organization website (in development) – stay tuned for launch details.- Colorado Mountain Bike Association’s Latina‑focused classes: https://cmba.org/latina-classes- “Bikes Together” nonprofit partnership: https://bikestogether.orgIf you found Gabriela’s story and these inclusion tactics valuable, hit subscribe so you never miss an episode, leave a review to help us reach more listeners, and join the conversation on Instagram using #EquitableOutdoors. Got ideas for making your own events more inclusive? Drop us a comment or email—let’s build a safer, more welcoming outdoor community together!FeistyFest Info: https://livefeisty.com/events/feisty-fest/Courses and Coaching: https://livefeisty.com/courses/Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
- Sep 7, 20261h 1m
'Not committed enough': The myth holding mother-coaches back with Dr. Tara-Leigh McHugh
Dr. Erin Ayala sits down with Dr. Tara‑Leigh McHugh, a Canada Research Chair in sport and physical activity at the University of Calgary.They explore the hidden challenges faced by mother‑coaches in high‑performance sport, uncovering systemic barriers, the “mother penalty,” and why women’s expertise is often undervalued.You'll hear concrete strategies for advocating for better policies and supporting women leaders in sport and business.Key Takeaways:- Mother‑coaches experience a “double penalty” of gender bias and motherhood expectations, leading to reduced pay, contract insecurity, and career stagnation.- Clear, enforceable protections (e.g., parental‑leave policies, contract clauses) are essential first steps for organizations.- Building mentorship networks and leveraging social media can help mother‑coaches combat isolation and share resources.- Organizations benefit from inclusive policies: diverse coaching perspectives improve performance outcomes and athlete wellbeing.- Entrepreneurs should audit their own workplaces for hidden biases and implement transparent, equity‑focused hiring and retention practices.Dr. McHugh’s LinkedIn: https://www.linkedin.com/in/tara-leigh-mchugh-0443493a2 -Article on women’s representation in FIFA World Cup coaching (2026 study) – https://doi.org/10.1080/14660970.2025.2603769Enjoyed the conversation? Subscribe to the Feisty Women’s Performance Podcast on your favorite platform, leave a 5‑star review, and follow us on LinkedIn for episode updates and exclusive resources. Got thoughts on supporting mother‑coaches? Drop us a comment or email erin@feistypodcast.com – we’d love to hear from you!FeistyFest Info: https://livefeisty.com/events/feisty-fest/Courses and Coaching: https://livefeisty.com/courses/Sign up to Receive The Feisty Women's Performance Newsletter:Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/Follow us on Instagram:@feisty_womens_performanceSupport our Partners:Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first orderWahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByRTifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo
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About Feisty Women's Performance
Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts.
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