Strength in the Details

Community building is an important aspect (and benefit) to sport participation. Suzy Sanchez is well-known in the sport of Weightlifting for her achievements as an athlete, coach, USAW HQ employee, and advocate for DEI in sports. In this episode, we tackle the importance of sport in youth development. The experience of competing as an international athlete helps you gain a unique perspective, and it can inform life decisions. For Suzy, this sparked her passion for advocating for athletes at all levels, especially collegiate athletes. We talk about community building and relationships that make the sport of Weighlifting fun and rewarding. We discuss the importance of diversity, equity, and inclusion in sports. While we traditionally think of the physical gains that we achieve through strength sports, this episode digs into the social and emotional role that strength sports play in youth development and across the lifespan.

THE GRITTY DETAILS

• Participating in sports can be enriching beyond the identity we develop with our education and job. The secret to a long, fulfilling life is fitness AND social relationships. Building community and fostering relationships through sport can provide you with a more enriching life. 

• Local Weightlifting State Organizations (WSOs) can partner with USAW to support everyday athletes and create access to the sport.

• Sport saves lives and not having access has a domino effect on marginalized groups of people. Minority populations are underserved and underrepresented in the sport. There are social, financial, and environmental barriers to participation for minority communities.

• Weightlifting is not always a safe space for every person. We have to acknowledge that trauma, discrimination, and racism impact people within our communities. Working toward equity and justice for marginalized communities improves sport and competition for everyone.

CONNECT WITH THE GUEST 

Coach Doc is back with a solo episode where we delve into the basics of exercise prescription and the importance of the FITT principle (frequency, intensity, time, and type of exercise) in program design. We also introduce the 3Ps (Preference, Personal Goals, and Past Experience) as crucial factors in exercise programming and evidence-driven decision-making. These fundamentals set the foundation for a discussion on what actually matters more than reps and sets. Program adherence is the most important consideration for performance - are you doing the work as prescribed? Are you cherrying picking your workouts? Are you going too heavy too often? This matters in exercise programming and progression. We chat about training metrics and athlete monitoring. So if you find yourself so focused on the exercise selection, weight selection, training frequency, etc., that you can’t see the forest for the trees - this episode is just for you!

THE GRITTY DETAILS

• Science-supported decision-making refers to an approach to exercise programming based on sound scientific best practices but also acknowledges that the athlete is the expert in their own body. 

• Establishing a plan for evaluation before the programming begins helps to increase objectivity. Choosing training metrics that will help decide if a program is working is important to maintain focus. 

• Patience is the key to success with any exercise program. Progression of a program should largely be based on athlete response - not simply a desire to progress it. This may lead to overtraining by increasing volume and/or intensity too quickly. 

ARE YOU READY TO OPTIMIZE YOUR STRENGTH 

How do we progress and evaluate performance in sports? Dr. Guy Hornsby discusses the concept of athlete monitoring. While it may seem like a sophisticated idea, it may not be too dissimilar from measuring outcomes on the job or in the classroom. Coach Guy is a faculty researcher and Head Coach of the West Virginia University Weightlifting Club team. He is passionate about coaching athletes and mentoring students in sport science. In this episode, we discuss the importance of long-term development in sports performance. Strength and neuromuscular adaptations occur at varying intensities based on the level of the athlete (trained vs. untrained). Some helpful insights are offered for coaches and athletes who value quality athlete development. 

THE GRITTY DETAILS

• Fatigue management and program efficacy are the two major components of athlete monitoring. In other words, how did the athlete handle the program and did it work?

• Building the engine (i.e., strength) before pressing the gas (i.e., power) to see long-term development and strength adaptations is important. 

• Coaches are role models and should lead by example when building athlete rapport. Developing this culture goes a long way toward demonstrating that coaches are there to support the athlete. This improves an athlete's buy-in.

• Collegiate sports are pivotal for athlete development and offer a unique opportunity for student-athletes, coaches, and sports scientists.

CONNECT WITH THE GUEST 

Participating in sports teaches us so much about who we are as humans. The band is back together for a roundtable on athletic identity. People often define who they are by what they do. This is especially true in sports and fitness. Individuals with a strong athletic identity align their daily lives, relationships, and even education with sports. Athletic identity has its positives (e.g., social connection, purpose, leadership) and potential for negative outcomes (e.g., fear of failure, overtraining, body dissatisfaction, and burnout). Coaches and athletes should consider how to build athletic identity and promote positive tools to help athletes cope with adversity in sports, especially for those that are youth, novice, or that are highly specialized. The mental health of athletes is a complex topic. This episode pulls from the literature and adds multiple perspectives from a research and rehab standpoint.

THE GRITTY DETAILS

• Athletes who can redefine themselves outside of their sport can maintain better mental health in the midst of injuries and setbacks.

• Athletic identity can be so strong that it causes guilt and shame when experiencing adversity in their sport. The positive training environment (i.e., facilities, coaches, and teammates) is critical for reducing negative outcomes of athletic identity. 

• Everyone has the potential to be an athlete. Improving athletic identity could increase exercise adherence in some sedentary or deconditioned people. 

• Coaches play an important role on changing the narrative related to athletic identity when it comes to the proper rest, rehabilitation, and recovery process following an injury.

CONNECT WITH THE GUEST 

Alexia Gonzalez has competed in sports from the time she was 4 years old. Alexia is the epitome of a lifelong athlete and knows what it means to compete with a team and as an individual. She has taken the Olympic Weightlifting world by storm with recent performances at the state and national levels. But Alexia attributes her success on the platform to the habits and mindset she is developing outside of the gym. In this episode, Alexia talks about her faith and her family support that has helped boost her confidence and determination to overcome injuries and mental barriers in her career. Alexia’s story is inspiring and a true testament to her character and drive. Alexia is a competitor and a performer who strives to be a role model for young women and girls to have strength and grit coupled with feminine energy and grace.

THE GRITTY DETAILS

• Overcoming injuries and setbacks is an opportunity to step back from intense training. Athletes should use this time to improve nutrition, mobility, and mental skills to enhance their performance post-rehab. Spending time doing nothing can be more detrimental than the injury itself.
• Acute and chronic stress that you are carrying from daily life can manifest itself physically. Be mindful of your stress management techniques and strategies because they can limit your performance.
• The relationship between a coach and an athlete is vital to the success of an athlete's performance. Trust and communication are more important than the strategy in a competition.

CONNECT WITH THE GUEST

The mind and the body are not separate systems. The pursuit of optimal health is an interconnected journey that blends physical, mental, and emotional factors. The science of mindset is critical to enhancing sports performance by creating sustainable behaviors to help athletes thrive in the long term. What lens do you use when thinking about your health, your athletic performance, and your growth? Athletes with a growth mindset believe that they have the capacity to improve and welcome challenges and feedback. In this episode, Dr. Kasey Orvidas breaks down growth versus fixed mindset and how that impacts how we view failure, learning, and setbacks as an athletic person. Kasey holds a Ph.D. in Psychology and is a certified health and fitness coach. Coaches should invest in learning principles of health behavior change and mindset to help their athletes hone in on weaknesses in their own sport-related psychology.

THE GRITTY DETAILS

• There is a science to mindset - it's not just “woo-woo” feel good stuff.
• Coaches invest time and resources in developing state-of-the-art strength programs and nutrition services to support clients. However, if the client fails to get themselves to the gym or complete their check-ins on time, how can you measure the value of this investment? Health behavior change is the first step to truly using coaching skills to maximize client outcomes.
• The belief that your performance or fitness goals are malleable and can be changed is one aspect of a growth mindset. If you accept setbacks and feedback as an opportunity to improve, you may lean toward having a growth mindset.

CONNECT WITH THE GUEST

Dr. Eric Helms is a coach, athlete, author, and educator. He competes in bodybuilding, coaches physique and strength athletes, conducts research in sport science, and is a well-known science communicator. He is a partner with 3D muscle journey, which provides evidence-based education for the drug-free lifter. In this episode, we break down science communication for sport and fitness professionals. Does what you are reading online or on social media have some merit? Curious if a fitness influencer you are following is truly an expert? In this episode, Eric gives us some insight into what you should look for to answer these questions and more. Physique and strength athletes have unique nutrition needs. Sports nutrition is important for bodybuilding and strength athletes. We discuss the latest evidence on common practices such as water loading and weight cutting which have implications for psychological and physiological changes to athletes.

THE GRITTY DETAILS

• Science communication is important for sports and fitness professionals and athletes, but the ivory tower of research is a barrier to obtaining and understanding the available literature. Athletes should look for science communicators who can bridge the gap between science and application. This means they can actually help you apply the knowledge in a meaningful and individualized way for you.
• RED-S is a commonly occurring condition in physique sports that has a negative physical or psychological impact that athletes should be aware of (especially if competing clean). Strength athletes, in general, are at high risk for binge eating and disordered eating habits. Coaches should be aware of the signs and symptoms of RED-S, body dysmorphia, disordered eating, and other psychological disorders and be prepared with a multidisciplinary approach to caring for athletes.
• High-performance environments and athletes are best supported by coaching that promotes intrinsic motivation and maximizes individual autonomy and processes. Athlete programs that focus on improvement compared to self, as opposed to success based on external competition (e.g. self-determination theory), are important to reducing the likelihood of athlete burnout in strength sports which demand a high level of physical and mental fortitude.

CONNECT WITH THE GUEST

Coaches and fitness professionals have a major responsibility for preventative healthcare but often work in an unregulated environment. Jasmine Braxton is the owner of Jasmine Braxton Co and the creator of tools and education for fitness professionals looking to grow in their profession. Jasmine shares the importance of continuing education, mentorship, and rapport-building for coaches. For listeners who are looking to work with a coach, Jasmine gives you some foundational understanding of hard skills (programming, biomechanics, etc.) and soft skills (communication, empathy, etc.) that a quality coach typically possesses. Athletes excel when they partner with a coach who is experienced and equipped with the best tools possible.

THE GRITTY DETAILS

• A health and fitness certification opens the doors for professionals to enter the field but represents only the beginning of a journey of education and training.
• Communication between coach and athlete is important. Having difficult conversations can strengthen relationships and can be powerful if it is done professionally and empathetically. If there is mutual respect, having hard conversations can bring positive outcomes.
• Coaches should learn key principles of behavior change because “information” alone is not enough to help your athlete or client achieve their goals. Behavior change is more than simply giving the science (e.g, information) and expecting the client to understand and do the work accordingly.

MENTIONED IN THIS EPISODE

Sports Nutritionist, Coach, and Author, Steph Gaudreau, joins the podcast to talk about the importance of proper nutrition and the consequences of low energy availability for strength athletes. Her personal experiences with poor nutrition habits led her to dig into the science behind nutrition. She primarily focuses on women strength athletes but is a wealth of knowledge for all individuals. In this conversation, Steph shares the importance of social media literacy and how to discern credible resources of the science that is communicated freely and unfiltered on the internet. We get into the details of training nutrition, quality of food choices, and the impact of nutrition on your mental health and performance. Steph also provides some practical tips for athletes who desire to take on a fat-loss phase or those competing in a weight-class restricted strength sport.

THE GRITTY DETAILS

• An athlete does not have a specific look. If you are training with intention and intensity your athletic endeavors will require good nutrition practices, sleep habits, and a focus on long-term goals for sustained performance.
• Low energy availability (LEA) occurs when the amount of energy that you are expending through daily functions and training exceeds the amount of energy that you consume through nutrition. LEA leads to a decrease in muscle strength, lack of motivation, increased risk for injury, and poor sexual health. It also leads to negative psychological outcomes.
• Carbohydrates are not making us fat. Carbohydrates are the primary energy source for most exercise and are your body’s preferred energy source. The important factor to consider is food quality when it comes to carbohydrate intake.
• Athletes should focus on strategic fat loss phases that are guided by a credentialed person that truly knows what they are doing to minimize muscle loss and strength adaptations.

CONNECT WITH THE GUEST

Dr. A’Naja Newsome, aka Coach Doc, hands over the hosting duties to Dr. Jess Beal for this episode and sits in the guest seat. The recent rebranding and launch of Optimize Strength marks a new chapter for A’Naja as she makes strides to change the narrative about what it means to be strong in the gym and in life. In this episode she tells listeners the gritty details about the new name, her fitness and nutrition coaching philosophy, and the success she has had in the recent years with helping athletes reach their potential. Jess Beal (@jessb_rx) hosts this episode and asks the tough questions that you want to know about all things Optimize Strength.

THE GRITTY DETAILS

• Nutrition coaching is not synonymous with constant dieting and weight loss. Optimizing strength means making changes in food quality, nutrition habits, and understanding how fuel works to improve strength.
• Training is more than reps and sets and PRs. Athletes must learn to be present and evaluate their success based on technique, consistency, and mental skills required to overcome adversity in training.
• We are all beginners at something and some point. Embracing the steps it takes to rebuild is an important skill for life and in sport performance. Even elite athletes have an area of weakness that they are addressing on their journey.

MENTIONED IN THIS EPISODE

• The Social Determinants of Health Theory

CONNECT WITH THE GUEST

Giana Cambria talks with us about the basics of getting started on a new exercise program. This episode we cover getting started, setting goals, and evaluating success. Giana is the founder of Upperhand Creative and a former Regional Manager for Orangetheory Fitness. She is experienced in helping clients define and achieve success whether it's in business or in fitness/sport. Athletes tend to focus on the physical changes needed to achieve success, but there are psychological drivers to success that can ultimately help elevate your progress. Using the feedback loop can be a powerful tool for athletes to reflect on their progress, tweak the process, and repeat in pursuit of strength.

• Find a community of people that go beyond supporting you and are willing to move with you towards your fitness goal.
• It is critical to have a trusted coach or expert who can help you manage your expectations with a new program or exercise routine to avoid frustration or psychological burnout.
• Your outcomes are a result of your thoughts and the questions you ask yourself.

MENTIONED IN THIS EPISODE

Denvyr is a former college volleyball player turned sports nutritionist (CISSN). As a coach she believes that people can be fit without giving up foods they love. In this episode, your host Dr. A’Naja Newsome talks with Denvyr about the different approaches to nutrition coaching and dieting. Denvyr gives pros and cons for these different approaches so that listeners can make an informed decision about the tools they select to develop a better relationship with food.

THE GRITTY DETAILS

• When looking for nutrition information or advice, stay away from absolutes. Be skeptical and ask questions.
• You must accept that your body is supposed to change and you should feel good about yourself despite those physical changes.
• Prioritize your mental health and mindset, so that taking care of your physical health becomes easier.

MENTIONED IN THIS EPISODE

Preslie Hirsch is a staff writer and correspondent for Morning Chalk Up, the host of the top-rated Hey Preslie Podcast, an Olympic weightlifter, CrossFit coach and health enthusiast based in Austin, TX. In this episode, we talk about the value in sport beyond ‘winning’ and how to enjoy sport regardless of your fitness level.

Preslie shares her perspective on body image and the process of learning to love what the body is capable of doing. It is an appreciation for being strong and confident that will ultimately bring joy and satisfaction in sport participation. You can find more from Preslie on the Hey Preslie podcast and on the Morning Chalk Up.

THE GRITTY DETAILS

• There is so much value in being involved in sport far beyond ‘winning.’ You do not have to be the best in the world to do something you love.
• It is important that athletes find a coach and community that they vibe with and that promotes a positive environment.
• Be intentional with the media you consume. Social media can be a great avenue for connecting and learning. But it is also ok to choose who you consume content from.
• You do not have to embody feelings and emotions. Learning to separate thoughts from who they believe themselves to be.

MENTIONED IN THIS EPISODE

Shayla Hutchins is a newcomer to the sport of Weightlifting but has experienced so much success because of her varied background in sport. She is a member of Power and Grace Performance and represents Team USA. She is a fierce competitor and talks with us about the process of learning and growing as an athlete. In this episode Shayla talks about the different ways that she measures progress from training session to training session.

Shayla began her athletic career in tumbling and acrobatics and dive into the transferable things that has helped her in her Weightlifting career including the mental and psychological aspects of her practice environment. Shayla is a coach for tumbling and acrobatics and is motivated by her position as a role model for other athletes.

THE GRITTY DETAILS

• Personal accountability is important to progress as an athlete. Athletes must take inventory of the things around training that could be influencing performance.
• Approach training in the same way you envision yourself competing, treating every single rep as if it were a competition attempt.

CONNECT WITH THE GUEST

This week on the podcast we sat down with Coach Danny Camargo of Team Oly Concepts in Orlando, FL. Camargo offers great advice for athletes with a desire to make it to the elite level and coaches who are working with experienced athletes. We dive deep into coaching, leadership, and developing athletes. Coach Camargo discusses the important characteristics that help move a good athlete to a great athlete. The progression of an athlete depends on how much independence and self-awareness the athlete can develop over time. Camargo shares the best piece of advice he’s ever received as an athlete. Check out the episode!

THE GRITTY DETAILS

• Coping with less than satisfactory performances (i.e., failures) is an important skill for growing as an athlete.
• Long term buy in may be related to inspiration as opposed to motivation. Athletes and coaches must find creative ways to re-inspire themselves over the course of their career.
• You don’t have to be a great athlete to be a great coach.

CONNECT WITH THE GUEST

Dr. Delilah Beall is a Physical Therapist and Owner of Samson Physical Therapy in Jacksonville, Florida. She sees a wide range of patients but specializes in sport performance. In this episode, Delilah talks about the importance of PT to long term pain free movement. She explains in depth how we could be doing more damage to injured muscles and joints by delaying treatment. Dr. Beall encourages people, especially athletes, to view PT as more than a tool for fixing injuries but for maintaining and enhancing performance.

“Deficiencies in range of motion in the ankles are the most common issues that are low hanging fruit that athletes can address for improved strength and better movement.”

In the state of Florida, you do not need a referral to start Physical Therapy. Check your own state laws to determine the best course of action for you.

Athletes and coaches should work to build a network of healthcare professionals that they trust to develop and address strength deficits holistically.

Shannon Mulcahy is a sport psychology consultant and founded Mulcahy Performance Consulting. Shannon dives into the importance of confidence and shares secrets for building confidence in sport performance. In this episode, Shannon discusses positive self-talk and how to improve your mindset leading up to competition. Shannon also offers education to empower coaches looking to bring that extra advantage to their athletes for training and competition. 

Meredith Alwine is an elite American weightlifter and highly accomplished and decorated athlete. In this episode, Meredith shares with us her deep connection between mind and body. This connection is one that she attributes to her success as an athlete. Meredith talks about the importance of sleep and her mindset around competition and training. Meredith represents Team USA and Team Oly Concepts and is coached by Danny Camargo. 

Are you looking to gain an advantage in competition? Focusing on mental skills may help. In this solo episode, Dr. A’Naja Newsome hits us with her top 3 recommended mental skills for athletes looking to feel stronger inside the gym and on the platform.

• Attribution patterns
• Internal regulation of motivation
• Coping with stress

Sport psychology research is growing on these topics and she breaks them down in a way that athletes can apply them to their own training and performance.

Disclaimer: This is not intended to be psychological therapy or treatment. You are encouraged to seek counseling from a licensed mental health professional.

Dani Palmer joins the podcast this week to talk about athletes and body image, and how injury can impact confidence in training. Dani is a DPT student and believes in the importance of prehab and corrective exercise to improve your training experience. As a weightlifter and student, Dani wants to share the importance of seeking professional advice when dealing with injuries and listen to your body.

The Gritty Details:

• Fitness and exercise offers more than just aesthetics there are so many benefits.
• There is no such thing as a perfect program. The perfect program is the one that inspires you to move.
• Advice to coaches and clinicians, the best thing you can do is listen. 

In this week's episode, Brooke Rustad-Dinkel talks about mindset, positive self-talk, and spirituality as it relates to athletic performance. As a marathon athlete, Brooke has a lot of experience in endurance training and shares the changes that she has made from her first marathon to her training for her fourth marathon event scheduled for spring 2022. 

The Gritty Details:

• Know your why! Understand the purpose and what it means to be you intrinsically
• Do not compare yourself to others on social media. Everyone's journey is different.
• Have something bigger that you believe in spiritually to help you get through the tough times during training.

In this week's episode, Christina Richards shares her experiences with the sport of Weightlifting and how she developed her athlete mindset. Christina is a wife, mom, coach, and business owner, but still prioritizes her goals as an athlete through balance and the support of her family. Christina is a national level competitor and discusses her journey to overcome failure and struggles to reach her health, fitness, and sport goals. 

The Gritty Details:

• If you are passionate about something, go for it. Your situation doesn’t have to be ideal and the stars will not always align. Do it anyway.
• Be mindful of the people in you circle. Keep people in your corner that will help you find solutions to challenges.
• There are always going to be struggles. Use those situations as an opportunity to learn and grow.

Connect with Christina

On this episode, Dr. Jessica Beal discusses supplementation to meet your nutrition needs and performance goals. Dr. Jessica Beal is a Community Pharmacist and Weightlifting athlete. As a follow up to last week's episode on how improper nutrition might be holding you back, we dive deeper into the advantages of supplementation and Dr. Jess provides some great insight on tips for athletes to navigate the supplement market to make the best choices to support their overall health.

Your host is flying solo to discuss nutrition mindset and some of the unique challenges athletes might experience when it comes to food as fuel. Dr. A'Naja Newsome shares some insight that she hopes helps to change the way you view food, think about dieting, and love your body. As a nutrition and health coach, it is her goal to help bring nutrition education to the forefront of strength training and sport performance conversations. 

Connect and support this podcast:

On this episode, Dr. Nic Martinez discusses the role that stress plays in our daily life and how it affects our training and performance. The management of stress is an important part of preparation and it helps build mental toughness. Nic is a professor of human performance at the University of South Florida and performance coach for professional athletes in a variety of sports including boxing.

THE GRITTY DETAILS

• Establish ample recovery and time for stress reduction in training through techniques such as progressive muscle relaxation and breathwork.
• Discipline is established in training and daily life that conditions an athlete to respond favorably in situations of challenge or adversity in competition.
• When stressors become too much, go out and 'find some new stress' - have some fun!

CONNECT WITH THE GUEST

On this episode, Brittany Baldwin chats us about the benefits of technology and social media in for the coaching business and for sport and fitness consumers. Brittany is the Assistant Director of Fitness at Florida International University in Miami, Florida. In her role, she manages fitness and wellness programs and trains Coaches looking to make an impact on the field. Brittany offers insight on the role social media plays on the fitness industry, tips for consumers who are seeking out qualified professionals, and coaches who are looking to increase their reach. 

The Gritty Details:

• Use caution when engaging on social media looking for information. Take your time and understand the facts and not just the aesthetics of a social media feed. 
• Technology is great, but take small steps in implementation. Make sure that you do not go too far away from the genuine connections needed to sustain a business. 

Make this the year that you actually reach the goals that you set for yourself. Goal setting is a great strategy to change a behavior or improve performance. But let's be honest, we need to do more than just randomly write out a vision for our exercise routine or sport performance. Action planning involves steps to actually evaluate and reevaluate the goals that we established.

In this solo episode, A'Naja gives some insight on why you might be missing the mark or totally falling off the wagon with our health and fitness goals. Let's get on track to make this the year that you smash your biggest goals.

CONNECT ON SOCIAL

In this preview episode, get to know your host - Dr. A'Naja Newsome. A'Naja provides insight on what you can expect in this first season of Strength in the Details. Subscribe to the podcast and provide a review of this preview episode. In your review, let us know what you want to hear about in future episodes. 

Support this podcast: