Fuel Your Strength

What does it really take to stay athletic after 40? If you've ever felt torn between pursuing ambitious performance goals and chasing a certain body aesthetic, this episode is for you. Steph sits down with strength, running, and durability coach Alison Heilig to unpack the often-overlooked realities of training, fueling, and recovering as an athletic woman in midlife. From marathon training to strength gains, they explore why trying to "have it all" can sometimes come at a much higher cost than we realize.
Together, they dive into the growing pressure women face to be both high-performing athletes and relentlessly lean, and why that expectation is creating more frustration, injuries, and burnout than success. This conversation challenges outdated fitness narratives, encourages women to prioritize long-term performance over appearance, and offers a refreshing perspective on what it truly means to age athletically.
What you'll learn in this episode:
Why many women unknowingly sabotage their athletic goals while trying to change their body composition.
The hidden expectation attached to performance goals that almost no one talks about.
How decades of diet culture continue influencing athletic women, even when they think they've moved beyond it.
Why fueling enough can actually improve both performance and long-term health after 40.
The subtle ways the fitness industry markets differently to women, and why it matters.
What it really means to "age athletically" without sacrificing your health along the way.
Connect with Alison Heilig: Miles to Go Athletics  @milestogoathletics 
Alison's book: The Durable Runner
Enjoyed this episode and want more? 
If this episode resonates and you're ready to stop guessing in the gym, take the Lifting Quiz: https://stephgaudreau.com/quiz 
Get the performance meal prep guide at https://go.stephgaudreau.com/mealprepguide
Please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.

Deadlifts have earned an unfair reputation – especially for women over 40. Scroll social media long enough and you'll hear that they're "too risky," "bad for your back," or something you should stop doing as you age. But the truth is, a well-executed deadlift is one of the most effective exercises for building strength, resilience, and confidence. The key isn't avoiding the movement, but rather learning how to do it well, progressively, and with good load management. In this episode, you'll learn four non-negotiable habits to continue lifting heavy safely, while balancing strength training with your activities, sport, and life outside the gym. If you've ever felt nervous about deadlifting or worried that heavy lifting isn't for women in midlife, this episode will give you a new perspective.
In this episode, you'll learn four non-negotiable habits to continue lifting heavy safely, while balancing strength training with your activities, sport, and life outside the gym. If you've ever felt nervous about deadlifting or worried that heavy lifting isn't for women in midlife, this episode will give you a new perspective.
What you'll learn in this episode:
The deadlift mistake that makes the bar feel heavier than it is
What I wish I'd known before hurting my back
Why soreness doesn't always mean you're injured
The recovery habit most lifters overlook
How to build confidence with every deadlift
The key to lifting heavy after 40 without beating up your body
Why I still deadlift heavy at 47
How to know when to push, and when to back off
The biggest reason lifters stop progressing 
If you're an intermediate lifter with 6+ months barbell experience who wants to ready to add 30-50+ pounds to your deadlift and master your form without worrying about your back, join the priority list for Deadlift Domination: https://go.stephgaudreau.com/dd-prioritylist
Enjoyed this episode and want more? 
If this episode resonates and you're ready to stop guessing in the gym, take the Lifting Quiz: https://go.stephgaudreau.com/quiz 
Get the performance meal prep guide at https://go.stephgaudreau.com/mealprepguide
If you enjoyed this episode, please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.

What happens when the thing that keeps you grounded, confident, and connected to yourself suddenly gets taken away by injury? In this episode, you'll hear from strength coach, combat athlete, and student physical therapist Adam Duthie of Gray Beard Black Belt to unpack the messy middle between getting injured and getting back to the activities you love.
You'll hear about the physical and psychological realities of rehab, chronic pain, strength training, and returning to sport in your 40s and beyond. From navigating fear around movement to understanding why "just rest it" often isn't enough, this conversation is packed with practical insight for athletes over 40 who want to stay strong, resilient, and active for the long haul.
What you'll learn in this episode:
Why injuries hit harder than just the physical pain
The problem with "just stop training" advice
What scans and imaging may not tell you
A different way to think about pain and recovery
Why some athletes stay stuck after injury
The overlooked role of strength training in resilience
What's missing from a lot of rehab programs
How to stay connected to your sport while recovering
Enjoyed this episode and want more? 
If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want to get results.
Try 7 days of lifting at https://stephgaudreau.com/workout 
Get the performance meal prep guide at https://stephgaudreau.com/mealprepguide
If you enjoyed this episode, please share it with a friend and subscribe to Fuel Your Strength so you don't miss future episodes like this one.

If you train early in the morning, you might be wondering what to eat before your session to arrive fueled and perform well. In this episode, you'll learn how to approach pre-workout nutrition for early morning workouts, especially when you're short on time but still want enough fuel to make it through your session without gassing out.
You'll learn how to factor in training intensity, how much time you have before your session, hydration, and what you did the day before. This is a practical episode for athletes over 40.
What you'll learn in this episode:
How to fuel early morning workouts 

How training intensity factors in to pre-workout nutrition

What to eat if you have 2-3 hours before training

Smart pre-workout snack ideas when you only have 30-90 minutes

How hydration, caffeine, and electrolytes can impact performance

How the food you ate the day before affects your morning training energy

Enjoyed this episode and want more? 
If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want structure and flexibility.
Try 7 days of lifting at https://stephgaudreau.com/workout 
Get the performance meal prep guide at https://stephgaudreau.com/mealprepguide
If you enjoyed this episode, please share it with a friend who's lifting (or thinking about starting), and make sure you're subscribed to Fuel Your Strength so you don't miss future episodes like this one.

If you're a hobbyist athlete over 40 who loves your sport – cycling, running, pickleball, martial arts to name a few – but you've been hesitating to start strength training, this episode is for you. 
In today's episode of the Fuel Your Strength podcast, you'll hear exactly how to strength train as an athletic woman over 40 without sacrificing time for your sport. This is a simple, sustainable blueprint for building muscle, improving power, preventing injury, and staying in the game long-term – without living in the gym five days a week.
What you'll learn in this episode: 
Why strength training makes you faster – not slower

The "Insurance Policy" mindset for athletes over 40

A 2-Day strength training template for athletes

How hard should you train? (RPE made simple)

Why power training matters after 40

Why less is often more for busy women over 40

Enjoyed this episode and want more? 
If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want structure and flexibility.
Try 7 days free at https://stephgaudreau.com/workout 
If you enjoyed this episode, please share it with a friend who's lifting (or thinking about starting), and make sure you're subscribed to Fuel Your Strength so you don't miss future episodes like this one.