Feisty Women's Performance

Dr. Stephanie Mundt, a physical therapist and former collegiate runner, shares her expertise on bone health and the often-overlooked issue of bone stress injuries in female athletes.
From her personal experiences with injuries and recovery, she provides valuable insights into what truly makes bones healthy and why many athletes suffer from misdiagnoses.
Listeners will learn actionable strategies to enhance their bone health and understand the critical link between nutrition, training, and injury prevention.
Key Takeaways:
Understand the critical role of nutrition and energy availability in maintaining bone health.
Learn why female athletes should aim for higher bone density than the general population.
Identify the common signs of bone stress injuries and the importance of early detection.
Discover effective recovery strategies for high-risk bone injuries and the misconception around rest periods.
Gain insights on how to communicate symptoms effectively with healthcare providers to ensure proper diagnosis.

Dr. Stephanie Mundt is a physical therapist and researcher specializing in bone health for female athletes. With her background as a collegiate runner, she brings a unique perspective on the intersection of sports, health, and injury prevention. Dr. Mundt is passionate about empowering athletes to understand their bodies and prevent injuries.
Links and Resources:
Feisty Women's Performance Podcast
Follow Dr. Mundt on Instagram: @StephMtDpt

If you found this episode helpful, please subscribe and leave a review on your favorite podcast platform! Your feedback helps us reach more listeners and create insightful content. Join our community for more tips on health and performance.
Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/
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@feisty_womens_performance
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Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
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In this episode, Dr. Margie Davenport, a leading expert in exercise during pregnancy and postpartum, dismantles long-held myths about training before, during, and after pregnancy.
Dr. Davenport explains the significant physiological changes that occur during pregnancy and how they affect exercise safety and guidelines. And she dives into the evidence to support high-intensity training, and practical insights for both pregnant athletes and healthcare providers.
Key takeaways:
Pregnancy is not a period of fragility, but one of profound physiological changes that enhance resilience.
The 2019 Canadian guidelines established that exercising during pregnancy reduces labor complications by 40%.
Women can start new exercise routines during pregnancy, regardless of prior activity levels.
High-intensity training and heavy lifting can be safe for well-conditioned pregnant athletes.
The postpartum period requires individualized approaches, with no set timelines for returning to exercise.

Dr. Margie Davenport is a Professor of Kinesiology at the University of Alberta and the Director of the Program for Pregnancy and Postpartum Health. She has been instrumental in shaping Canada's exercise guidelines for pregnancy and postpartum, collaborating with organizations like FIFA and Sport Canada.
Episode links and resources:
Dr. Margie Davenport on Instagram
Exercise and Pregnancy

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, we dive into the messy journey of transitioning away from a beloved sport with Dimity McDowell, an experienced athlete and author of The 27th Mile. How do you know when it's time to quit or move on?
Dimity shares her personal struggles and triumphs in navigating her retirement from running, shedding light on the complex relationship between athletic identity and self-worth.
And she leaves us with some actionable strategies for embracing change beyond the finish line.
Key takeaways:
The deep emotional ties we all have to our athletic identities and how to navigate that transition gracefully.
How to maintain your running friendships when you're no longer running.
Practical strategies for dealing with social media and race events after stepping back.
Set realistic expectations for your interactions with your former sport.

Dimity McDowell is a seasoned athlete, author, and co-founder of Another Mother Runner — now a part of the Feisty family.
Links and Resources:
Dimity's Website
The 27th Mile book: Available on Amazon and other book retailers.
Follow Dimity on Instagram: @DimityOnTheMove

Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, Dr. Kim Hollingdale, a renowned sport psychologist and owner of MOVEMENTAL, unpacks the damaging "no pain, no gain" mentality prevalent in sports culture.
How does this outdated rhetoric lead to burnout in athletes? Gain valuable insights into prioritizing emotional health as a foundation for peak performance.
Key takeaways:
Understand the impact of "no pain, no gain" on mental health in sports [00:15].
Learn actionable strategies to balance pain and performance [25:30].
The importance of emotional expression and its role in achieving long-term athletic success [38:45].
How to redefine mental toughness in a healthier, more sustainable way [45:00].
The generational and gender differences in emotional expression within sports [52:15].

Dr. Kim Hollingdale is a licensed sport psychologist and the owner of MOVEMENTAL, specializing in helping athletes connect their mental health to peak performance. With a rich background in clinical and sport psychology, she works with athletes at various levels to cultivate a healthier relationship with their training and emotional well-being.
Links and Resources
MOVEMENTAL Website
Follow Dr. Kim on Instagram: @movemental.mind
Improve your IG algorithm with the Stud Budz: @stud.budz

If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more listeners who can benefit from these important conversations.
Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr

In this episode, Erin sits down with strength coach and Iron Soul Gym co-owner Cassi Niemann to challenge outdated narratives about women and strength training.
Cassi shares her journey from elite gymnast to architect to strength coach, bringing a fresh perspective on how women can approach fitness without fear of "getting bulky" or feeling intimidated.
And she has practical advice for any woman getting started in the gym or building up their lifting.
Key Takeaways:
Strength training doesn't require perfection; your body will adapt to movement patterns in ways that work for you.
What does lifting heavy really mean? Heavy is relative. Learn how to find a weight that requires focus and deliberate movement while maintaining control.
Incorporate breath work and understand pelvic floor function for effective and safe strength training
For beginners: Aim for two days of strength training per week focusing on squat, hinge, push, and pull movements

Cassi Niemann is a strength coach, co-owner of Iron Soul Gym, founder of The Barbell Club, and a Barbell Medicine online coach based in Albuquerque, New Mexico. With a background in elite gymnastics and collegiate rowing, she transitioned from architecture to full-time coaching in 2016, driven by her mission that "strength is for every BODY." Her inclusive approach welcomes people of all ages, abilities, and experience levels.
Links & Resources:
Iron Soul Gym
The Barbell Club
Barbell Medicine
Follow Cassi on Instagram: @cassi.niemann

Enjoyed this episode? Subscribe to the Feisty Women's Performance Podcast for more on women's health and performance, leave a review to help other women find these evidence-based resources, and follow us on social media to stay in the know!
Join us at Feisty Fest - September 18-20th, 2026: https://feisty.co/events/feisty-fest/
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/
Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order
Wahoo: Learn more about Wahoo Fitness Products at: Wahoo: Learn more at https://shorturl.at/WVhdr