Feisty Women's Performance

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-resources
If 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!

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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.org
If 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!

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_performance
Support our Partners:
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: https://wahoofitness.pxf.io/0GAByR
Tifosi 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

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/10.1080/14660970.2025.2603769
Enjoyed 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!

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_performance
Support our Partners:
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: https://wahoofitness.pxf.io/0GAByR
Tifosi 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

Erin Ayala, PhD sits down with Dr. Gabe Mauren, PhD, LP, PMH‑C, a leading psychologist in reproductive mental health, to unpack the complexities of postpartum mental health. Listeners will learn why postpartum depression isn’t simply “hormonal,” discover practical strategies for navigating intrusive thoughts and OCD, and hear actionable advice for both new parents and seasoned caregivers.
You'll learn:
- Postpartum mood disorders are driven by a mix of psychological, social, and biological factors—not just hormones.
- Intrusive thoughts are common; recognizing them as symptoms rather than personal failures reduces shame and opens the door to treatment.
- Simple “night‑shift” planning (who handles overnight feeds, how to share duties) prevents one parent from becoming chronically sleep‑deprived.
- A “version‑2” mindset—accepting that life after a baby will look different—helps parents set realistic expectations and avoid guilt.
- The “Parents” acronym (self‑care categories) and the accompanying worksheet can be used to map responsibilities and protect personal time.
- Dr. Mauren’s book Myself Again – The Parents Postpartum Survival Guide offers step‑by‑step tools for both birthing and non‑birthing parents.
If you found this episode valuable, hit Subscribe so you never miss a deep dive into mental‑health strategies for entrepreneurs and busy parents. Leave a 5‑star review on your favorite platform to help others discover this work.
Order Myself Again - https://www.mompsychdocs.com/

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_performance
Support our Partners:
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: https://wahoofitness.pxf.io/0GAByR
Tifosi 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

In this bonus episode from Feisty's sister podcast, Another Mother Runner, hosts Sara Bowen Shea and Amanda Loudin sit down with sport psychologists Dr. Tess Kilwein and Dr. Erin Ayala to unpack why self‑sabotage is a silent performance killer for women athletes—and how self‑compassion can become a powerful antidote.
Listeners will discover
How to spot the sabotage: Recognize common self‑sabotage cues—hedging (“I don’t want to finish last”), self‑handicapping, and perfection‑driven criticism.
Two faces of perfectionism: One drives growth; the other fuels burnout. Learn to identify which version is steering you.
Self‑compassion isn’t “soft”: It’s an active skill (mindfulness, common humanity, self‑kindness) that boosts resilience and performance.
Goldfish mindset: Adopt a short‑memory approach to mistakes—acknowledge, reset, and move forward.
Actionable mental tools: Use pre‑race routines (breathing, music, posture cues), daily habit trackers, and thought‑diffusion naming techniques to keep self‑talk constructive.
Generational nuances: Understand how Title IX, social media, and life stage shape self‑sabotage patterns for older vs. younger women athletes.

Tess Kilwein, PhD, LP, ABPP, CMPC is a Clinical and sport psychologist, founder of Unapologetic Psychology, certified mental performance consultant, and established thought leader in the sport psychology field.
Erin Ayala, PhD, LP, CMPC is a Sport psychologist and certified mental performance consultant, founder of Skadi Sport Psychology, researcher, and endurance gremlin.
Unapologetic Psychology (Dr. Kilwein): https://www.instagram.com/unapologeticpsych/
Skadi Sport Psychology (Dr. Erin Ayala): https://www.instagram.com/skadisportpsychology/
If this conversation sparked a new insight, hit subscribe so you never miss a bonus episode, leave a review to help other women athletes find the show, and share the episode with a teammate who could benefit from breaking self‑sabotage habits.

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_performance
Support our Partners:
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: https://wahoofitness.pxf.io/0GAByR
Tifosi 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