Fiercely Fueled Podcast

In this episode of the Fiercely Fueled podcast, coaches Joni and Pia discuss several common misconceptions about nutrition and fitness. Some of the misconceptions they address include the belief that being in a calorie deficit requires extreme food restriction, the idea that you must be perfect to make progress, and the notion that eating an excessive amount of protein in a deficit will prevent muscle loss. Listen in to hear these myths dispelled and to start making more informed decisions about your nutrition and fitness.

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled podcast, Coach Joni is joined by two very special guests and clients of hers. They both have had incredible journeys in terms of peeling back the layers of diet culture, their view of nutrition, with their body and even changes in their goals over time as they've worked on their nutrition. This episode is also a great opportunity to give some representation to our 55+ lifters. Listen in to hear all about  how they came to Fiercely Fueled, what they found most helpful in the process, and advice for those who are new to nutrition coaching. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

 Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled  

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Coaches love data and this episode explains why! Listen in as Fiercely Fueled coaches, Dr Kristen Lander and Joni Voss discuss the importance of Heart Rate Variability (HRV) as a metric for tracking recovery and overall health. They delve into the misconceptions and confusion surrounding HRV and what it reveals about the balance between the parasympathetic and sympathetic nervous systems. Kristen shares her experiences using HRV in training and nutrition decisions for elite athletes and how it can help make informed choices. They also discuss factors that can affect HRV scores, including alcohol consumption and the menstrual cycle. Kristen emphasizes the value of long-term trend analysis and offers advice on how to respond when HRV scores are lower than usual. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Podcast, Coach Hinrik and Coach Joni dive deep into the topic of body composition. What are the various methods for measuring body composition? What are some of the potential pitfalls of aiming for extremely low body fat percentages? How do you find a healthy balance between performance and aesthetics? Listen in to learn more about finding a body composition that supports optimal health and performance. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode, Fiercely Fueled coaches Joni and Pia are answering your nutrition questions! Listen in to hear the answers to why fasted training is not better, what the best way to determine your calorie needs is, how to eat in order to optimize performance at meets, and how to overcome resistance to tracking macros. Thanks for the questions and keep them coming! You can always reach out with questions via Instagram @fiercelyfuelednutrition or at https://fiercelyfueled.com/. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

What is the role of hydration in optimizing athletic performance? In this episode of the Fiercely Fueled Podcast, coaches Hinrik and Joni dive into the topic of hydration for athletes. Listen in as they discuss the basics such as why we sweat during training and how the body regulates temperature through sweating and also the importance of proper hydration for performance. They also get into the signs of dehydration, strategies for staying properly hydrated before, during, and after training, the effects of alcohol on hydration, and the significance of balancing electrolytes and sodium intake.

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Podcast, Coach Joni and Coach Pia dive deep into the world of protein requirements for strength athletes. They discuss the challenges of sifting through the overwhelming amount of protein-related information available, emphasizing the importance of understanding individualized needs. They also explore factors such as age, body composition, and gender that influence protein requirements and debunk some of the myths out there about strict timing and the role of carbohydrates. Listen in to learn how to optimize protein consumption for strength training goals.

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Joining the show today is Icelandic athlete and three time Olympian javelin thrower, Ásdís Hjálmsdóttir. Ásdís has a degree in pharmacology and a PhD in immunology, but her speciality is mental training for athletes. Listen in as Fiercely Fueled Coaches Hinrik and Joni discuss with Ásdís topics like the importance of training the mind when training the body, setting realistic goals, and overcoming negative self talk. 

Connect with Ásdís 

• Instagram @asdishjalms https://www.instagram.com/asdishjalms/

• Website https://asdishjalmsdottir.com/

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

What is normal and acceptable to experience when in a caloric deficit? Fiercely Fueled Coaches Kristin Lander and Joni Voss are breaking it all down in this episode. If you are simply curious or currently preparing to go into a diet phase, this episode will help you mentally prepare and know what to expect. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode, Coaches Hinrik and Joni sit down with Icelandic powerlifter and Fiercely Fueled athlete, Kristin Thorhallsdottir. Kristin has had a very impressive career in a short time and she was 37 years old in 2021 when she entered the international stage. Listen in as Kristin shares how she got into powerlifting, her experience with competitions and hitting such big numbers, and why she decided to make nutrition a priority in her training. She and Hinrink discuss what kind of changes she made and the results she saw. Plus, Kristin shares her advice for people of any age who want to get started with powerlifting. 

Follow Kristin Thorhallsdottir

• Instagram @dyralaeknir https://www.instagram.com/dyralaeknir/ 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode of the Fiercely Fueled Podcast, Coach Joni welcomes back a special guest, William Voss, a board-certified behavior analyst with expertise in working with individuals with special needs. Listen in as they discuss various aspects of human behavior and behavior analysis and delve into the challenge of translating insights into actionable changes for personal improvement. The episode offers valuable insights for those interested in behavior change and habit formation, shedding light on the science behind human behavior.

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

In this episode, Fiercely Fueled Coach, Pia Marangoni interviews Adam Jones, a fiercely driven athlete, coach for Reactive Training Systems, husband, and father of two beautiful children. They discuss Adam's journey in powerlifting, starting in 2014, and how he managed to remain consistent and dedicated despite life's challenges. Pia and Adam talk about the importance of setting realistic goals, being flexible with training, and finding a balance between training and family life. They also touch on the significance of quality sleep, sharing tips for improving sleep patterns. Adam's journey serves as inspiration for others to stay committed to their goals and embrace the process of continual growth in powerlifting and in life.

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Does cardio hinder your strength gains? How does your overall fitness and conditioning level factor into your ability to gain strength? In this episode of the Fiercely Fueled Podcast, Dr. Kristin Lander and Fiercely Fueled Coach Hinrik Pálsson discuss the importance of cardio for lifters. They debunk the outdated belief that cardio negatively impacts strength gains and explore the science behind the benefits of aerobic training for powerlifters. Building an aerobic base can improve work capacity, aid in recovery, and increase stress resilience. But that cardio doesn't have to be intense and in fact working at around 70-85% of your maximum heart rate will maximize benefits. Listen in to learn more and find a form of cardio that you enjoy and incorporating it into your routine to support overall health and strength gains. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

What is metabolism? What does metabolism do? This is the topic for today’s podcast. Listen in as Dr. Kristin Lander and Fiercely Fueled Coach Joni Voss talk about metabolism including things that speed up or slow down your metabolism. They also get into dieting it’s effects on metabolism as well as reverse dieting.

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Not all protein is created equal. In this in-depth conversation, Fiercely Fueled Coaches Joni and Pia discuss the types of whey protein and how they differ, plant-based options and considerations, why collagen protein is not enough despite its popularity, and some of their favorite whole food sources of protein, snacks, tips and tricks. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

We can’t always avoid stressful experiences in life. So how can lifters navigate stressful times while maintaining their training and nutrition goals and also avoiding increasing their stress levels? That is the topic that Fiercely Fueled coaches, Kristin and Joni dive deep into in this episode. Listen in to learn how to handle stressful periods in life with a shift in mindset and turning your training and nutrition into self care instead of falling into old bad habits and counterproductive coping mechanisms. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

Stress and emotional eating is a very human experience. Why does it happen? Can it be changed? Listen in as Fiercely Fueled Coaches Joni and Pia share their personal experiences as well as how to view it from a behavioral perspective and also the role our environments play in emotional eating and overcoming it. 

The topic of sodium can be quite confusing to be honest. In this episode, Dr. Kristin Lander and Fiercely Fueled Coach Pia Marangoni dive deep into sodium, muscle cramps, and electrolytes, as well as cramping on the platform and how to solve that problem. Listen in as they help you sort through some of the old and incorrect information about sodium, how much we need, and why. 

Links and Resources: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

• Glycemic Index for Athletes - Episode 16 https://podcasts.apple.com/us/podcast/glycemic-index-for-athletes-episode-16/id1642602340?i=1000604923711 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

What do you envision when you summon up the image of an athlete? Does a six pack mean someone is automatically strong? Not necessarily and especially when it comes to strength athletes. An aesthetic physique does not necessarily make for better performance. Listen in as Fiercely Fueled Coaches Joni, Pia, and Kristin take a deep dive into this topic.  

Links and Resources Mentioned in this Episode: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

• Glycemic Index for Athletes - Episode 16 https://podcasts.apple.com/us/podcast/glycemic-index-for-athletes-episode-16/id1642602340?i=1000604923711 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA

On today’s episode, we explore what it means to have a healthy mentality around food and nutrition. Listen in as Fiercely Fueled Coaches Joni and Michelle share their thoughts around developing a healthy mentality around food, as well as some of their own experiences in different phases of life and training, and how that's shifted and created their current perspectives on nutrition. 

Links and Resources Mentioned in this Episode: 

• Get our free pre & post-training meals guide https://guide.fiercelyfueled.com/podcast 

• Glycemic Index for Athletes - Episode 16 https://podcasts.apple.com/us/podcast/glycemic-index-for-athletes-episode-16/id1642602340?i=1000604923711 

Follow Fiercely Fueled Nutrition: 

Instagram: @fiercelyfuelednutrition https://www.instagram.com/fiercelyfuelednutrition/ 

Facebook: https://www.facebook.com/fiercelyfueled 

YouTube: https://www.youtube.com/channel/UC7sAH26zWzvrI-73I1J3icA