Blog

Anyone who’s followed us here at Feisty for any length of time knows we’re not huge fans of fasted training. When you don’t support your training with enough calories and/or carbohydrates, your performance and health can eventually suffer. And if you’re training longer than an hour, research shows h...

Science shows the general guidelines don’t cut it for postmenopausal women.

By Selene Yeager

Postmenopausal women may not actually make muscle with moderate strength training, according to a new study. When it comes to making muscle, active menopausal women also don’t respond to the general ...

Here’s a rundown of the latest nutrition research for optimizing your performance and health.

By Selene Yeager

As we enter—and eventually exit—the menopause transition, our nutritional needs change, especially as active women who continue to train, workout, and maybe compete. Happily, we’re ...

What’s good for your muscles is good for your mind.

By Selene Yeager

As menopausal women, we care a lot about our brains, especially as the hormonal shifts that happen starting in perimenopause can lead to changes in our brains and women have a greater risk of developing dementia in their li...

I’ve told this story half a handful of times on the Hit Play Not Pause podcast, but it bears repeating. Several years ago, my mom was having nearly debilitating, radiating shoulder, neck, and back pain, along with random panic attacks and general fatigue. She went to her doctor, who decided my mom w...

Vitality and longevity begin with physical independence starting with the functional movements we perform every day to the complex movements that allow us to excel in the sports we love into the later decades of our lives.

This week’s feature movement is the squat - the arguably uncontested Queen o...

Who doesn’t love Leg Day – and for good reason! Our legs are made of the largest skeletal muscles of the body, which means that they are BIG calorie and fat burners and major utilizers of blood glucose! Not to mention, they allow us to stand upright, walk, run, squat, lunge, jump (you get the pictur...

Today’s workout is a high-intensity interval challenge with the addition of a high-skill movement called the "Renegade Row." This is a fantastic movement that requires core strength, coordination, and balance and becomes even more challenging under the fatigue generated by the cardiovascular enduran...

The Holidays are a festive time to enjoy reconnecting with family and friends, which is so important for our well-being and longevity. This time of year takes us out of our routines (which can be a good thing!) with travel, holiday parties, and the indulgences that accompany them. As a result, our f...

The foundation of the functional movements we do every day and in the sports we play are grounded in the muscles at the center or “core” of our body from our neck to our knees. Power generated from the core is translated through the joints, and then to the extremities to execute movement. When your ...

Loss of muscle mass and strength with age is related to many factors including the overall physiological changes with aging, reduced activity levels, changing nutrition - among other factors. Excessive loss of muscle mass (sarcopenia) and strength (dynapenia) are major causes of mortality and loss o...

Taking a page from the martial arts playbook

This week we are introducing a new movement called the “Hip Escape.” It is a movement originating in Brazilian Jiu-Jitsu that is used as a technique to move away from an opponent. The fitness industry has adapted this movement in training programs to ...