Plyometric training can improve power, speed, and agility as well as improve metabolic and bone health in women of all ages.
Plyometric exercises involve explosive movements, such as jumping, hopping, and bounding, that help to improve muscle power, speed, and agility. Women often look aghast wh...
It might be the most important supplement many women still aren’t taking.
There are few supplements I recommend across the board. Creatine is one of them. A growing body of research shows it can help increase strength, power, and athletic performance in females, and it’s also good for your brain...
Tracking and training with your menstrual cycle helps you dial in your fitness with your physiology.
It’s well known that I advocate tracking and when appropriate adjusting training and nutrition to align with the physiology of the menstrual cycle and the individual’s responses to her hormones. ...
Females suffer more GI issues than their male counterparts. Here’s how to get the fuel you need without the GI distress you don’t.
Women are no strangers to GI distress. Research shows we’re more prone to symptoms like bloating, stomach cramps, and constipation, partially because of monthly horm...
Take your performance to the next level by understanding your unique physiology.
In the summer of 2019, the U.S. Women’s National Team (USWNT) won the World Cup, making it the U.S. women’s fourth World Cup title. They scored a record-setting 26 goals throughout the tournament and also made histo...
Digestion is just the beginning of what this “virtual organ” does for your health, performance, and well being.
What you eat is essential for health and performance. But what you put in your mouth is only part of the equation. What is happening in your gut, is just as, if not sometimes more impo...
Research shows iron deficiency is underestimated in women, and it’s taking a toll on our health and performance.Â
Iron is essential for energy. It helps your body deliver oxygen to your working muscles and the mineral participates in the energy making process in your mitochondria. It’s also a ke...
Skip the fad diets and detoxes. This year, resolve to do the one thing that improves health-span and lifespan—make muscle.
The new year inevitably ushers in a fresh crop of diet books and 30-day detoxes. Skip the keto, low-carb, and fasting.  Detoxes and cleanses are no more than marketing scams...
How to work with your female physiology to succeed in thin air.
If you’ve ever run, biked, hiked, or skied in the U.S. Rockies, European Alps, the Himalayans, or anywhere high above sea level—especially above 2400 meters or 8000 feet—you know performance drops as the air thins. That’s because ox...
By working with your premenstrual physiology, you can make progress (and yes, podiums) despite the challenges of premenstrual syndrome.
By now, you’ve heard me talk all about “period power”—that your menstrual cycle is when your body is more resilient to stress and a great time to nail your high...
Elite women are training, competing, and yes, winning, during and after pregnancy, rewriting the playbook for moms in sport.
It wasn’t that long ago that active women were discouraged from continuing their exercise routine when they got pregnant. Sure, they were supposed to meet the bare minimum...
Whether you’re crossing time zones or working shift work, circadian rhythm disruption takes a toll, and is worse for women. Here’s what to know.
Anyone who’s been in an airport lately knows that travel is back. Airports and planes are packed as people take long overdue vacations, head to destina...
