Feisty Women's Performance

In this episode, we dive into the messy journey of transitioning away from a beloved sport with Dimity McDowell, an experienced athlete and author of The 27th Mile. How do you know when it's time to quit or move on?
Dimity shares her personal struggles and triumphs in navigating her retirement from running, shedding light on the complex relationship between athletic identity and self-worth.
And she leaves us with some actionable strategies for embracing change beyond the finish line.
Key takeaways:
The deep emotional ties we all have to our athletic identities and how to navigate that transition gracefully.
How to maintain your running friendships when you're no longer running.
Practical strategies for dealing with social media and race events after stepping back.
Set realistic expectations for your interactions with your former sport.

Dimity McDowell is a seasoned athlete, author, and co-founder of Another Mother Runner — now a part of the Feisty family.
Links and Resources:
Dimity's Website
The 27th Mile book: Available on Amazon and other book retailers.
Follow Dimity on Instagram: @DimityOnTheMove

Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

In this episode, Dr. Kim Hollingdale, a renowned sport psychologist and owner of MOVEMENTAL, unpacks the damaging "no pain, no gain" mentality prevalent in sports culture.
How does this outdated rhetoric lead to burnout in athletes? Gain valuable insights into prioritizing emotional health as a foundation for peak performance.
Key takeaways:
Understand the impact of "no pain, no gain" on mental health in sports [00:15].
Learn actionable strategies to balance pain and performance [25:30].
The importance of emotional expression and its role in achieving long-term athletic success [38:45].
How to redefine mental toughness in a healthier, more sustainable way [45:00].
The generational and gender differences in emotional expression within sports [52:15].

Dr. Kim Hollingdale is a licensed sport psychologist and the owner of MOVEMENTAL, specializing in helping athletes connect their mental health to peak performance. With a rich background in clinical and sport psychology, she works with athletes at various levels to cultivate a healthier relationship with their training and emotional well-being.
Links and Resources
MOVEMENTAL Website
Follow Dr. Kim on Instagram: @movemental.mind
Improve your IG algorithm with the Stud Budz: @stud.budz

If you enjoyed this episode, please subscribe and leave a review! Your feedback helps us reach more listeners who can benefit from these important conversations.
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

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!
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

In this episode, Staci Mannella and Dr. Andrea Bundon dive deep into the nuanced world of Paralympic sports. With the Paralympics starting this Friday, what do you need to know to learn from and support these amazing athletes?
Manella and Dr. Bundon challenge common para-athlete misconceptions, discuss the vital guide-athlete relationship, and explore the structural barriers that still exist.
Key Takeaways:
Visibility vs. Support: Understand why merely increasing visibility for para-athletes isn't enough to address their actual needs and challenges.
How does the guide-athlete relationship work?
Understand the misconceptions around Paralympic inspiration narratives that minimize athletes' experiences.
And how can you really get behind these athletes as an active supporter!

Staci Mannella is a former Paralympic skier turned sport psychology doctoral student and researcher, dedicated to advocating for the mental health and support of athletes with disabilities.
Dr. Andrea Bundon is a sports sociologist with extensive experience in researching disability in sports, focusing on the experiences of female athletes and the guide-athlete partnership.
If this episode resonated with you, please subscribe to our podcast, leave a review, and share it with your network. Your support helps us bring more insightful conversations to the forefront. Join us as we continue to explore meaningful topics in sports and beyond!
Episode Resources
Staci Mannella's website
Andrea Bundon's Work at UBC's Centre for Sport and Sustainability

Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/

80% of runners will deal with injuries at some point. So, what do you need to know about running injuries? And how can you nip those niggles in the butt?
Physical therapist Dr. Kate Mihevc Edwards explores the factors that contribute to this injury rate and how you can shift your perspective on athletic identity and injury prevention.
Key Takeaways:
The emotional attachment to running can influences injury perception and management
Treating the whole athlete, not just the injury, is key to rehab
Some strategies for breaking the injury cycle
And common misconceptions about running injuries — including treatment as a female athlete

Dr. Kate Mihevc Edwards is a renowned physical therapist, author, and speaker, specializing in treating runners. With a focus on holistic health, she is the founder of Precision Performance & Physical Therapy and the author of Go Ahead, Stop and Pee. Kate's unique perspective is shaped by her journey as both a healthcare provider and a patient.
Episode Resources:
Precision Performance & Physical Therapy
Go Ahead, Stop and Pee: Running During Pregnancy and Postpartum (available on Amazon)
Follow Kate on Instagram: @KateMickEdwards
Listen to Kate's podcast, Interdisciplinary Case Miles

If you enjoyed this episode, please subscribe to our podcast for more insights on health and performance. Leave a review to help others discover this valuable content, and connect with us on social media to stay updated on future episodes!
Sign up to Receive The Feisty Women's Performance Newsletter:
https://feisty.co/newsletters/feisty-womens-performance/
Follow us on Instagram:
@feisty_womens_performance
Visit the Feisty website at https://feisty.co/ for info on all of our events and podcasts
Support our Partners:
PILLAR Performance: use code FEISTY for 15% off first-purchases at https://pillarperformance.shop/, or https://thefeed.com/ for North American listeners.
Eternal: Get 15% off services with code FEISTY15 at https://eternal.co/
Wahoo: Use the code FEISTY2026 to get a free Headwind Smart Fan (value $300) with the purchase of a Wahoo KICKR RUN at https://shorturl.at/WVhdr
Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/