Female injury prevention finally gets its own research with Dr. Margo Mountjoy
Feisty Women's PerformanceShow Notes
What does it really take to keep women athletes healthy, performing, and in sport for the long haul? Dr. Erin Ayala sits down with Dr. Margo Mountjoy, one of the world’s leading voices in sports medicine, female athlete health, injury prevention, and athlete advocacy. Dr. Mountjoy has contributed to more than 20 International Olympic Committee consensus statements and recently served on the steering committee for the FAIR (Female Athlete Injury Prevention) consensus statement — a major global effort to close the research and implementation gaps in women’s sports. She explains why the old “shrink it and pink it” approach to female athlete science doesn't work and why injury prevention is about far more than doing a few extra exercises. It's about neuromuscular training, load management, REDs, recovery, menstrual cycle tracking, sociological barriers, pregnancy and postpartum athlete support, and the systemic-level changes needed to make sport safer for girls and women. What you need to know as a female athlete: Neuromuscular training for ACL injury prevention, balance, landing mechanics, and performance Training load management and why rapid load changes increase injury risk Periodization, recovery, and the importance of long-term athlete development REDs, fueling, sleep, stress, and sustainable performance Why menstrual cycle-based training should be individualized Warning signs that an athlete may need more recovery And the gap in research and implementation when it comes to women's sports
Plus, some practical guidance for recreational athletes, who may not think they're "serious enough" to need coaching, strength training, or nutrition support. If you have a goal, then you deserve the tools to pursue it well. We need more than scaled-down male science! If you found this conversation valuable, hit subscribe so you never miss an episode, and leave a review on your favorite platform. Have questions or topics you’d like us to explore? DM us on Instagram. Watch on YouTube Train with Feisty this Winter: https://livefeisty.com/training/ Use code WP50 for $50 off the programs 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
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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: @claraannehughes If 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. Train with Feisty this Winter: https://livefeisty.com/training/ Use code WP50 for $50 off the programs 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
Colette Berry—ACSM‑CPT, RRCA‑certified coach, and doctoral researcher—debunks the myth that rigid periodization is essential for female endurance athletes. S he 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 & Resources Colette’s website & coaching form: https://cathill.nyc ACSM Position Stand on Resistance Training (2024): https://pubmed.ncbi.nlm.nih.gov/41843416/ Instagram (Colette): @cathill.nyc If 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. Train with Feisty this Winter: https://livefeisty.com/training/ Use code WP50 for $50 off the programs 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 community‑building champions Tiffany Hoffman, licensed professional counselor and co‑founder of Peace Runners 773, and Mary Arnold, sports‑industry veteran, founder of Active Brand Consulting, and co-leader 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/support If 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! Train with Feisty this Winter: https://livefeisty.com/training/ Use code WP50 for $50 off the programs 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 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_wandering If 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! Train with Feisty this Winter: https://livefeisty.com/training/ Use code WP50 for $50 off the programs 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. 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! Train with Feisty this Winter: https://livefeisty.com/training/ Use code WP50 for $50 off the programs 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