{"podcast":{"title":"Feisty Women's Performance","slug":"feisty-women-s-performance-3663324","podcast_index_feed_id":3663324,"rss_url":"https://feeds.captivate.fm/the-womens-performance-podcast/","website_url":"https://livefeisty.com/category/podcasts/feisty-womens-performance-podcast/","image_url":"https://artwork.captivate.fm/d900689b-0109-41e0-bef3-04f537897623/Copy-of-Feisty-Womens-Performance-Podcast-Series-Template-1.jpg","author":"Dr. Erin Ayala","episode_count":195,"summary":"Tired of fads, quick fixes, and performance advice that wasn’t designed for you? So are we. Feisty Women’s Performance cuts through the noise to bring you credible, science-backed insights to live your best, healthiest, active life. Hosted by Dr. Erin Ayala, this is your go-to resource for tackling the challenges of being an active woman today—whether you’re hoping to PR your next marathon or just trying to understand how much protein women actually need to be eating. We’ll move beyond the male-dominated lens of sport science to deliver honest conversations and actionable advice from women for women, to improve women’s health. Each episode dives deep into one of our four pillars—physiology, nutrition, mental health, and cultural issues—with leading experts to explore topics that are often left undiscussed. If you’re an active woman who cares about your sustainable health, performance growth, and long-term progress, these conversations are for you. No fads, no quick fixes. Just real science and legit experts. Re-launching January 2026.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/feisty-women-s-performance-3663324"},"episode":{"title":"So you want to lift heavy? Get started with barbells with Cassi Niemann","slug":"so-you-want-to-lift-heavy-get-started-with-barbells-with-cassi-niemann","published_at":"2026-03-09T08:00:00+00:00","page_url":"https://stenobird.com/podcast/feisty-women-s-performance-3663324/so-you-want-to-lift-heavy-get-started-with-barbells-with-cassi-niemann","show_page_url":"https://stenobird.com/podcast/feisty-women-s-performance-3663324","url":"https://livefeisty.com/category/podcasts/feisty-womens-performance-podcast/","audio_url":"https://pdst.fm/e/pscrb.fm/rss/p/pdcn.co/e/episodes.captivate.fm/episode/d46edb51-c7ce-46ae-9c4c-5f855fff260d.mp3","summary":"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this episode, Erin sits down with strength coach and Iron Soul Gym co-owner Cassi Niemann to challenge outdated narratives about women and strength training.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 Feisty at the Grand Traverse in Duluth, MN on October…","meta_description":"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 tra…","key_points":[],"chapters":[],"topics":[],"duration_seconds":4098,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/feisty-women-s-performance-3663324/episodes/so-you-want-to-lift-heavy-get-started-with-barbells-with-cassi-niemann/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/feisty-women-s-performance-3663324/so-you-want-to-lift-heavy-get-started-with-barbells-with-cassi-niemann.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}