​Sports Nutrition & Supplements - What Menopausal Women Really Need with Abbie Smith-Ryan, PhD
The most recent Feisty Menopause podcast, Sports Nutrition & Supplements - What Menopausal Women Really need with Abbie Smith-Ryan, PhD, is one you'll want to bookmark, listen to a few times and take some notes.
As most of you know, I am not an advocate for supplements that are not based on rigorous peer reviewed science. Did you know that most supplement research is done on men? Women, especially those of us in peri- and post-menopause, are often excluded from exercise and nutrition research. We're also the largest consumers of supplements. So, when I find studies and peer-reviewed papers specifically addressing women I'm eager to share them with you. This podcast is full of EXCELLENT scientifically valid research on which supplements serve us best. I encourage you to listen to the entire podcast so you understand WHY these supplements might benefit you. Here are some of the supplements discussed that have been tested and researched specifically for women. 
This is a photo of Table 1. Supplement considerations for the active female individual, from the article Active Women Across the Lifespan: Nutritional Ingredients to Support Health and Wellness, Ryan-Smith , et al., published in Sports Med. 2022; 52 (Suppl 1): 101–117. Click on the image for the full journal article.
This podcast is just not about supplements. Dr. Smith-Ryan also discusses specific sports nutrition needs of women. Did you know you should NOT workout fasted? You need to eat something before you workout! Protein and an easily digestible carbohydrate is best. After your training session is the time to eat more complex carbohydrate and starches. Yay!
You can watch the podcast above on You Tube or click below to listen on Stitcher. Share with us in the comments something you learned or something you did that you're now going to change.
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Kelsi - From Two Knee Surgeries to Back on a Hotshot CrewAt Kelsi's most recent check-in we chatted about her terrific recovery from TWO knee surgeries and how she is stronger than ever going into fire season. She will return to her Hotshot crew on April 17. When she talked to her supervisor about returning after knee surgery he told her not to worry. Her last season she was stronger than many of her peers and she trained with us to prepare her. He had every confidence that if she was as strong as she was during her last season, she would be just fine for this season. One of the reasons for Kelsi's fantastic recovery is that she put her ego aside and really focused on what she COULD do and not what she could not YET do. She did the CrossFit Open and did all of the lower extremity adaptive workouts. She and Coach Dover worked together to come up with modifications that improved the range of motion, balance and strength of her knee while ensuring she was also improving her endurance and stamina. Kelsi is a sawyer and has to ruck with all her fire gear and a bog heavy chainsaw. She needs fully functional fitness to do her job. Click on the video above to watch her tell her transformation story. Check out the photos below to see how she adapted workouts to meet her body's capability.  Kelsi was back in the gym just 4 days after her knee surgery. Coach Dover has been fantastic at adapting all the workouts so Kelsi feels successful and happy!  Kelsi improvises and adapts a shoulder press to accommodate her knee surgery recovery.  She adapted and modified all the workouts to meet her body's capability post knee surgery  Shoveling Snow Can Be a Workout!Hopefully, by now, we are all dug out from our epic snowstorm over the weekend. Apparently, we haven't had a 24 inch snow storm since 2009.  Click on the image above to see the largest daily snowfall totals ever recorded in Bozeman, Montana history from 1892–2023. All this snow brings many benefits not the least of which is an unplanned workout for you! Yes, shoveling all this snow is a legit workout and burns lots of calories. Here's a breakdown from Harvard Health Publishing based on your bodyweight.  According to Livestrong, there are three factors that affect the intensity of a snow shoveling workout:
1. The water content of the snow. Shoveling our famous Cold Smoke does not burn as many calories as wet, heavy snow (what we called Sierra cement in Reno). The heavier the snow the harder it is to pick up and throw. No doubt you noticed this over the weekend. 2. Time spent shoveling. Duh, thanks for pointing out the obvious Livestrong. The more time you spend shoveling the more calories you'll burn. 3. Using a snow blower. While blowing snow still burns calories, it's less than manual labor. A 185-pound person using a snow blower for 30 minutes burns only 200 calories, compared to 266 when shoveling by hand. Shoveling snow not only burns calories, it uses your strong CrossFit built muscles. It's truly a core to extremity workout! Your core must be engaged to help you push lift and throw. Your legs are engaged to help you balance, twist and throw. Your arms are engaged as you push, lift and throw. Are you noticing a trend? Living in snow country requires the ability to balance, lift, twist and throw. Aren't you glad we do all of those things on a regular basis at the gym? How many times did you have to shovel your drive and walkway over the weekend? Share in the comments. Rest Day Read -Jedi Mind Trick? Or Just a Great CrossFit Coach?
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Special EventsMarch 26 - May 3 OCR Training with Coach James
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