StrongHer Collective

In this episode, we take a deep dive into what actually happens to muscle during weight loss, and what protein can (and can’t) do to protect it.This conversation was inspired by a real-life interaction with someone using a GLP-1 medication who was prioritizing protein to avoid muscle loss, despite not exercising. As a trainer and researcher, that raised an important question: Is protein enough to preserve muscle during weight loss without resistance training?Using current research, we break down how much muscle is typically lost in a calorie deficit, how protein intake influences lean mass, and why resistance training is still the most powerful signal for muscle preservation. We also discuss why this topic matters even if weight loss isn’t your goal, because muscle plays a key role in strength, metabolic health, and long-term independence.This episode is part 2 of a 3-part protein series.⌚ TIMESTAMPS0:00 – Does protein keep you from losing muscle while you lose weight without exercising?  2:00 – Podcast updates and what to expect in this episode 3:57 – Why preserving muscle matters during weight loss 5:41 – How much muscle people lose during weight loss without exercise 10:19 – Does the size of your calorie deficit affect muscle loss? 12:05 – Practical advice if you’re trying to lose weightKEY TAKEAWAYS⭐ Weight loss usually involves losing both fat and muscle⭐ Higher protein diets help reduce muscle loss during a calorie deficit⭐ Some muscle loss still occurs without resistance training⭐ Protein is supportive, but training is the primary signal for muscle preservation⭐ Protecting muscle supports strength, independence, and long-term metabolic healthRESEARCHMeta-analysis comparing effect of standard protein and high protein diets on body composition while in a calorie deficit. Study looking at how much lean body mass people lose when in a calorie deficit without exercise. Stronger By Science review of research looking at calorie deficits and muscle gain. 📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

In this episode of the StrongHer Collective Podcast, we talk about what protein really does in the body, how it supports muscle repair and growth, how much protein active women actually need, and whether timing your protein intake really matters. This episode cuts through influencer noise and diet culture to bring you evidence-based, practical guidance you can actually use.⌚ TIMESTAMPS0:00 Introduction 2:50 What is protein, and how does it work in your body?8:29 How much protein should you eat?12:26 When should you eat protein?15:09 Summary of what we learnedKey Takeaways⭐ Protein is required to build and repair muscle, but it only works when paired with muscle stimulus (like resistance training).⭐ The (old) RDA for protein reflects a minimum to prevent deficiency, not an optimal intake for active people.⭐ Most active individuals benefit from protein intakes between 1.2–2.2 g/kg of body weight, depending on training demands.⭐ Spreading protein intake fairly evenly across meals may support muscle protein synthesis.⭐ There is no “anabolic window” you need to rush to hit — consistency across the day matters more than perfect timing.RESEARCHMeta-analysis on protein timing Study about skewed vs. even protein intake and muscle protein synthesis Overview of protein needs📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

⭐ WORKSHEET DOWNLOAD: How to Start Your Exercise Habit ⭐Most people start each new year full of motivation—but that motivation fades fast. According to this study on LinkedIn, 50% of new gym memberships purchased in January are cancelled within 6 months. In this episode, I am laying out concrete tools so that this doesn't happen to you! Don't forget to download the free worksheet that goes with this episode! This is Part 1 of the StrongHer New Year Series, a three-part series to help you create a sustainable, personalized exercise habit—without relying on willpower, guilt, or “new year, new you” pressure. Stay tuned for Part 2 (how to choose a gym) and Part 3 (setting up a home gym). Resources: Check out Tiny Habits by BJ Fogg and Atomic Habits by James Clear. We also talked about the LinkedIn study on gym memberships and utilization. 📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

In today’s episode, I’m joined by Dr. Olivia Petry, chiropractor, yoga teacher, and lead singer of the Dancing Hearts Band. Olivia brings a modern, sports-based approach to women’s injury care, and we dive into so much that every active woman needs to hear.We talk about hypermobility (which affects an estimated 10–25% of women), gender differences in injury patterns, and why so many women delay getting the care they need. Whether you’re dealing with chronic pain, rebuilding after an injury, or just trying to keep your body strong for the long run, this conversation will give you practical tools you can use today.One of the biggest takeaways?You don’t need to be “hurt badly enough” to seek help. Women often delay care because we’re used to taking care of everyone else, we’ve been dismissed by providers, or we’ve normalized high levels of pain. This episode is your sign to advocate for yourself and take a proactive approach to strength.Links:Work with Olivia at Active Seattle ChiropracticCheck out the Dancing Hearts Band on Spotify📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

In this episode, I sit down with Dr. Kate Mihevc Edwards, physical therapist, author, and co-host of The Interdisciplinary Case Miles Podcast, for a thoughtful conversation about how women can navigate strength, recovery, and identity through every stage of life.Kate and I talk about how her experiences as both clinician and patient reshaped her approach to healthcare—emphasizing curiosity, compassion, and seeing the whole person. We explore how to reframe “starting over” after injury, burnout, or major life transitions; how understanding our bodies’ physiology can build confidence instead of confusion; and how to fuel, rest, and move in ways that genuinely support strength.We also unpack the pressures of comparison, the importance of rest, and the process of learning to slow down and listen to our bodies with age and experience. Kate reminds us that strength isn’t about perfection—it’s about self-trust, awareness, and allowing ourselves to evolve.Her parting advice really hit home for me: rest is productive, give yourself grace, and stop comparing your journey to anyone else’s.What You’ll Learn in This EpisodeHow to reframe “starting over” after injury, life transitions, or burnout without feeling like failure.Why understanding your body’s physiology and hormonal changes can build confidence and resilience.The essentials of fueling, sleep, and recovery for strength and long-term health.How to filter out misleading fitness and hormone advice online.When to seek professional care and how to advocate for yourself in the healthcare system.Why rest, self-compassion, and letting go of comparison are critical for sustainable strength.LinksLearn more about Kate on her website, and connect with her on Instagram. Runners should check out her amazing RUNsource app. Listen to the Interdisciplinary Case Miles Podcast where Kate and a running medicine physician and sports dietician discuss injury cases (Apple, Spotify) and learn how to stay strong, healthy, and injury-free with real stories and practical insights every runner can use. To submit a case to Interdisciplinary Case Miles, send an email to [email protected]. 📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

In this episode, we’re talking about one of the most misunderstood topics in women’s fitness: protein. Protein plays an important role in changing your body composition, but it’s not the magic solution many influencers make it out to be.I break down what protein actually does in your body—how it supports muscle repair, helps you feel full, and slightly increases your energy expenditure—and what it can’t do (spoiler: it doesn’t “burn fat”). You’ll also learn why resistance training, recovery, and consistency—what I call the“boring basics”—are still the real miracle tools for building strength and maintaining muscle, whether or not weight loss is part of your journey.You’ll learn:Why eating protein without strength training won’t maintain muscleHow protein supports satiety, recovery, and metabolismWhat is the thermic effect of food (and how small that impact really is)Why the “boring basics” are anything but boring when it comes to resultsMentioned in this episode:GLP-1 medications and muscle maintenanceCommon misconceptions about protein and fat lossEvidence-based basics for sustainable body recomposition📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

Influencer marketing has exploded in recent years, and supplements are one of the most profitable products promoted on social media. But when profit is the priority, consumers are often left with exaggerated claims, hidden risks, and misleading information.In this episode, we look at how influencers make money from supplements through commissions, brand deals, and white labeling. We discuss the ethical concerns when influencers and even licensed physicians sell supplements online, and how conflicts of interest can blur the line between education and marketing.Links for the nerds:Disinformation on dietary supplements by German influencers on Instagram (Ricke & Seifert, 2025)Geneva Declaration (World Medical Association)International Code of Medical Ethics (World Medical Association)📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

Injuries are a part of life and they’re almost unavoidable. But did you know women are more prone to certain injuries than men? In this episode, we talk about what injuries women are prone to, discuss theories on why this is the case,  talk about what you can do to prevent injury, strategies for working around an injury, and how to build resilience.Timestamps0:00 Introduction2:20 Episode overview 2:47 Injuries can happen anywhere!6:02 Common injures in woman athletes (Harvard Health provides a list, )8:46 Why are some injuries more common for women? (Here's a 2018 article that talks about differences in bone structure and landing mechanics between men and women)13:53 Preventing injuries 27:27 What to do when you get injured Video of Katherine Switzer discussing what it was like to be the first woman to run the Boston Marathon in 1967. 📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

Supplements line the shelves of every health store and flood our social media feeds with promises of fat loss, energy, and better performance. But how safe are they really? In this episode, we break down how dietary supplements are regulated in the U.S., noting important difference in consumer protections with supplements vs. drugs.Timestamps0:00 Intro2:43 What I'm reading right now! Let's Get Physical by Danielle Friedman7:30 FDA's treatment of Drugs vs. Supplement12:40 The story of Ephedra ResourcesFDA's Statement on the ban of Ephedra (2004)Memorial Sloan Kettering Integrative Medicine ingredient database - you can look up an ingredient here to see what it does, what scientific data backs it up, etc.Case study of ephedra psychosis caused by a weight loss supplement2015 New England Journal of Medicine emergency room visits due to dietary supplementsNSF 3rd party testingUS Anti Doping Agency high risk supplement list📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

The supplement industry is massive—worth over $60 billion in 2024 in the U.S. alone—and chances are you’ve come across it in your daily life, whether at the grocery store, on Instagram, in a doctor’s office, or even from a well-meaning mother-in-law. But with so many powders, pills, and potions out there, how do you know what’s worth your money and what’s just clever marketing?In this episode, I break down the world of dietary supplements in a way that’s clear, evidence-based, and practical. We’ll cover:What counts as a supplement (according to the Food and Drug Administration)Reasons for taking a supplement—from addressing deficiencies to boosting athletic performanceThe big problem with supplement regulation in the U.S. (and why supplement safety matters)Which supplements are helpful for fitness (specifically protein powder and creatine)Common gimmicks and marketing traps you can skipMy personal take: which supplements I actually useYou’ll walk away knowing how to spot quality supplements (hint: third-party testing is key, and NSF certification is the gold standard) and how to make smart choices without wasting money or risking your health.Chapters0:00 Intro2:15 What is a supplement?4:45 Not all supplements are created equal.6:00 Supplement regulation in the US8:20 Supplement marketing tactics10:30 Protein supplement15:47 Creatine supplement20:58 My supplement stackLinksRead more about supplements on the FDA websiteCreatine and Protein NOTE: None of these are affiliate links, they are simply all NSF certified and reasonably priced. I will NEVER sell you supplements because I see it as a conflict of interest. Biosteel Creatine Bare Performance Nutrition CreatineBiosteel Protein Powder (plant based)Biosteel Protein Powder (whey)📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

Have you ever seen a workout that promises to get rid of belly fat with three moves? In this episode I explain that targeted fat loss is a complete lie, because that is simply not how biology works. However, for decades we have heard about workouts to blast belly fat, "bounce back" from pregnancy, "tone up" arms, "reduce" inner thighs, and so much more. This can be confusing, so let's dive into the science so you can understand how fat loss actually works. Further reading: Seminal study that looked at arm fat in tennis players to see if people lose more fat around working muscles.2023 article with a small sample size that did find some evidence of targeted fat loss in men. Links:Get 3 exercises a week sent to your inbox: https://strongher.kit.com/41e98aeb531-1 Virtual training: https://forms.gle/sTBnmgHUiwUhtaW5A📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

It’s summer, which means the weather’s hot and the pressure to have a “summer body” is even hotter. In this episode, we unpack where that idea comes from, how it harms women, and what we can do to push back. From magazine covers to crash diets, we're shifting the focus from appearance to strength, function, and confidence.PS - Any Good Place fans out there? If you don't get the "Bullshirt" reference in the episode title, this is your sign to discover one of TVs best shows! Further reading:Read Anna Maltby's Refinery 29 article reacting to Women's Health outlawing "Bikini Body" on covers.Content analysis of Women's and Men's Health Magazine covers found that all prominent captions were objectifying phrases. Check out the How-To Fitness Podcast's episode on toxic masculinity to learn more about the pressures that boys and men have to achieve unrealistic physiques. Links:Get 3 exercises a week sent to your inbox: https://strongher.kit.com/41e98aeb531-1 Virtual training: https://forms.gle/sTBnmgHUiwUhtaW5A📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

Think you need 10,000 steps a day to be healthy? Think again. In this episode of the StrongHer Collective podcast, I’m breaking down where that magic number really came from (hint: it wasn’t science), what the research actually says about step counts and health, and why small, consistent movement matters more than hitting an arbitrary target. We’ll dive into the real benefits of walking, the importance of making fitness accessible, and why strength training still reigns supreme for overall health.Major takeaways:More steps correlate with better health outcomes, but you don't need 10,000 steps to see big benefits!1,000 steps reduces risk of death by 15%, 500 steps reduces risk of death by cardiovascular emergency by 7%. A 2019 Harvard study of nearly 17,000 older women found that those who walked just 4,400 steps per day had a 41% lower risk of death compared to the most sedentary group, with benefits increasing up to about 7,500 steps—after which the impact plateaued, suggesting more steps aren’t always significantly better.More recently a 2022 study (Liu et al.) found a similar leveling off of benefits at 7,500. In this meta analysis, researchers found that those who walk 4,000 steps lower their risk by 37%, 6388 lowers by 60%, and 10k has a 75% lower risk. If you graph this, the steepest reduced risk happens around the 7500 mark. 📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

This week we tackle YOUR questions about women's fitness, and fitness in general. We cover considerations for perimenopause and menopause (also check out the episode titled Menopause & HIIT: Science vs. Social Media claims), cycle syncing (surprise - don't spend money on "miracle" programs), lifting heavy and the effects on joints as we age, sleep and sleep debt, what it actually means to lift heavy, and how often to train vs. rest. Resources:1-1 Virtual Training Application formRate of Perceived Exertion (RPE) Cheat Sheet - Downloadable PDFEmail newsletter subscribe Chapters00:00 Introduction and Podcast Updates03:48 Perimenopause/Menopause - does training need to change? 6:50 Lifting Heavy and the effects on our joints as we age9:18 Cycle Syncing 15:41 Understanding Sleep Cycles and Sleep Debt20:22 The Importance of Recovery in Fitness26:44 How to figure out how heavy to lift? Rate of Perceived Exertion (RPE) 📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

This week, I’m joined by Suz Stein, a registered dietitian, former D1 athlete, and fitness instructor, to dive deep into the complex world of nutrition and fitness. Together, we explore all things nutrition related, from fueling your workouts with carbohydrates, optimal protein intake to build muscle, health beyond weight loss, and so much more.Suz’s refreshing perspective will support your approach to nutrition—whether your goal is health, performance, or simply feeling your best.Connect with Suz at [email protected] or on Nourish: https://signup.usenourish.com/providers/suz-steinChapters00:00 Introduction to Suz Stein: A Journey into Nutrition and Fitness05:42 Understanding the Role of Registered Dietitians vs. Nutrition Coaches11:02 The Ideal Diet: Balancing Nutrition and Enjoyment16:04 The Impact of Morality on Dietary Choices19:07 Common Mistakes in Dietary Overhauls and the Importance of Self-Compassion25:38 The Importance of Realistic Goals27:57 Body Image and Health Perception31:10 The Impact of Comments on Body Image32:59 Health Beyond Weight Loss34:10 Small Changes for Big Impacts [American Institute for Cancer Research has further reading on nutrition choices]38:33 Protein Intake and Muscle Gain46:18 Fueling for Performance: Carbohydrates and Workouts48:16 The Importance of Protein Timing51:10 Navigating Protein Supplements: Myths and Realities [research study about banned substances in supplements]57:48 Fat Loss vs. Muscle Gain: The Balancing Act01:04:31 The Reality of Bodybuilding and Health01:23:33 Where you can find Suz📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

A client recently told me her friend said women in menopause should skip HIIT and stick to lifting weights and zone 2 cardio. Ever heard that? My gut reaction was that lifting is essential, but there’s no blanket reason to avoid higher-intensity workouts. So I did some digging! 🔬 Key Topics:What is menopause? Natural decline of estrogen and progesterone (plus some testosterone), typically starting with perimenopause and bringing symptoms like hot flashes, sleep issues, and mood changes.Why the anti-HIIT hype? Many influencers claim HIIT spikes cortisol, worsens belly fat, and causes burnout. But the research doesn’t always back this up.Stress sensitivity vs. cortisol: Postmenopausal women are more sensitive to stress (higher blood pressure reactions), but this doesn’t mean they have higher cortisol spikes compared to younger women. Here's the research supporting this.Cortisol & HIIT: Cortisol does rise during workouts—it’s your body’s way of mobilizing energy! But levels return to baseline (or even below) within 90 minutes after exercise. Here's the research that supports this. There's also meta analysis that suggests that people who exercise are less stressed than those who don't. Body composition & HIIT: A 2020 study in Medicine & Science in Sports & Exercise found that menopausal women who did HIIT (or HIIT + resistance training) lost more fat and gained muscle compared to moderate cardio alone. So no, HIIT isn’t off-limits!✅ Takeaways & Tips:Prioritize sleep and nutrition—under-eating can elevate cortisol more than exercise!HIIT can be great for fat loss and fitness, but if you’re feeling wiped out, try cutting back to 2-3 HIIT sessions a week and focus on recovery.Remember: The best exercise is the one you enjoy and will stick to.🔗 Related Episode: Ep 07: Cortisol: The Hormone Influencers Love to Hate [Listen on Spotify] [Listen on Apple]📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

You’ve heard the warnings—“HIIT spikes cortisol!” “Stop doing intense workouts or you’ll never lose weight!” In this episode, I’m diving into these claims to separate social media myths from science. What is HIIT, what is cortisol, and what do experts and peer-reviewed research actually say about the two? If you’ve ever felt confused about whether high-intensity training is helping or hurting your hormones, this one’s for you.What We Cover in This EpisodeA definition of HIIT (High-Intensity Interval Training)What cortisol actually is and why we need itHow cortisol naturally fluctuates during the day—and during exerciseCommon myths and claims from influencers (yes, we name a few)Why HIIT does temporarily raise cortisol—and why that’s not a bad thingThe truth about under-eating, recovery, and chronically elevated cortisolSmart ways to listen to your body and optimize recoveryKey Takeaways 🔥 Cortisol is not your enemy—it's your body's way of mobilizing energy. 📈 Intense workouts temporarily raise cortisol, but levels return to normal (or below) within hours. 🥗 Chronic cortisol elevation is more often tied to under-eating, not just working out hard. 💡 Influencers oversimplifying this conversation are often leaving out science and context. 💪 Sleep, fuel, and variety in movement are your friends when it comes to hormone health.Further ReadingWhat is Cortisol–and should you actually be worried about it? (published in National Geographic in 2024)Cortisol Rises During Intense Workouts. Is that Really a Bad Thing? (published in National Geographic in 2025) "Acute effect of HIIT on testosterone and cortisol levels in healthy individuals: A systematic review and meta-analysis" (Published in Scandinavian Journal of Medicine & Science in Sports in 2021)📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

Think your Apple Watch is telling you how many calories you’re really burning? In this episode of StrongHer Collective, we break down how energy expenditure is actually measured — and why your smartwatch might be giving you the wrong idea.You’ll learn: ✅ What a calorie really is and where the concept came from ✅ How scientists measure calorie burn using indirect calorimetry  ✅ How fitness trackers (like the Apple Watch and others) estimate energy expenditure ✅ Why smartwatches can drastically miscalculate calories burned — especially during strength training ✅ Why relying on your watch to guide how much you eat can backfire ✅ What to focus on instead if your goal is sustainable fat loss, strength, or weight maintenanceWhether you're lifting heavy, walking more, or just trying to better understand your body, this episode gives you science-backed insights and practical strategies to stop obsessing over your smartwatch and start trusting your progress.Research: 2017 Article from the Journal of Personalized Medicine "Accuracy in Wrist-Worn, Sensor-Based of Heart Rate and Energy Expenditure in a Diverse Cohort"1894 Farmer's Bulletin Publication by W.O. Atwater "Foods: Nutritive Value and Cost"Timestamps:0:00 Intro1:35 What is a calorie?1:55 Origin of the calorie applied to nutrition4:58 How do scientists accurately measure energy expenditure (calories burned)? 5:38 Indirect calorimetry7:43 How do smartwatches actually estimate calories burned during exercise?13:05 What specifically is your Apple Watch doing to estimate calories burned?16:00 Are these systems accurate? (Spoiler: NO!)18:42 Given that smartwatches are so poor at tracking calories, what should we do?!📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

Delve into the complexities of Body Mass Index (BMI), exploring its historical origins (all the way back to the 1830s!), practical applications, and significant limitations. Our discussion highlights how BMI, while a widely used metric for assessing body fatness, fails to account for individual differences in body composition, particularly among women and diverse populations. We emphasize the importance of understanding BMI's limitations and encourages listeners to advocate for more personalized health assessments.Chapters00:00 Introduction to the Podcast and Setup Challenges01:08 Episode preview02:12 What is BMI, exactly?03:32 The Historical Context of BMI: Adolphe Quetelet8:35 The Historical Context of BMI: Ancel Keys12:10 Limitations of BMI 14:14 Where will you encounter BMI?17:58 What do we do about it?Further reading:2016 article from The Atlantic about Adolphe QueteletMore on Ancel Keys (coined the term in 1972)The History and Faults of the Body Mass Index (2023 article)📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

In this episode, we dive into how our mindset shapes our strength. Using research psychologist Carol Dweck's theory of mindsets, we discuss fixed vs. growth mindsets and how that applies to us as women building strength. Timestamps: 0:00 - Intro1:07 - How parents impact our mindsets as children2:25 - Self-theories can determine our success2:47 - Carol Dweck and growth and fixed mindsets5:31 - Trait-based praise. Mueller & Dweck (1998) article on this. 8:34 - How does growth and fixed mindset impact us as women cultivation our strength?12:51 - Growth mindset tips for women liftingIf you want to go deeper into mindsets, start with Carol Dweck's book "Mindset: The New Psychology of Success" or watch her Ted Talk. 📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

In this episode, we’re taking a deep dive into the origins of the United States' obsession with thinness—and how that century-old mindset still impacts the way many of us think about our bodies today.We’ll explore how cultural ideals shifted in the early 1900s, from a time when softness and fullness were signs of health and wealth, to an era where thinness became tied to patriotism, morality, and self-control. From wartime food messaging to early dieting books, life insurance statistics, fashion trends, and media portrayals, we trace how these factors converged to create a powerful, lasting narrative around body size.I also invite you to reflect on your own body image story—how family, peers, and media shaped the way you saw yourself growing up—and how that legacy might still show up in your relationship with fitness and food today.This isn’t about shaming weight loss or personal goals—if you're pursuing health in a sustainable way, more power to you. But it is about challenging the idea that your body needs to be smaller to be worthy.Let’s unpack the history, challenge the narrative, and reclaim strength on our own terms.Timestamps: 0:00 - Welcome to the StrongHer Collective Podcast0:36 - Episode introduction - we go back to a pivotal movement in US history where we become obsessed with thinness.4:08 - Reflection exercise about how you learned about body size and body image as a child. 2019 Study 11:00 - Before the 1900s, we didn't consider fat a bad thing. In fact, fat was associated with health, wealth, and abundance. 13:00 - Book: Modern Food, Moral Food by Helen Zoe Veit (University of North Carolina Press)13:50 - World War 1, "Food Will Win the War" 16:45 - Temperance Movement17:10 - Willpower with food20:20 - Metrics, such as the application of calories to food and the home scale22:37 - Fashion is changing and becoming more form fitting23:30 - Media is more prevalent, and movie actresses have weight limits in their contracts25:17 - Summary 28:32 - Where do we go from here?📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.  

Welcome to the very first episode of the StrongHer Collective Podcast! In this episode, I’m sharing the story behind why I created StrongHer Collective. As someone who learned to lift weights in my 30s and now helps other women do the same, I started noticing a pattern—so many of us were taught to exercise in order to be smaller, not stronger.When some of my clients worried that lifting heavy would make them "bulk up," I realized just how deeply those messages run. This lit a fire in me to start educating and empowering women about the incredible power of muscle and what strength training can really do for us as women—not just physically, but mentally and emotionally too.In this episode I take an evidence-based approach when talking about the benefits of muscle, and you expect nerdy research summaries to support the points that I make.Timestamps: 00:00 – Welcome to the StrongHer Collective Podcast. 01:05 – Mission01:39 – Inspiration for StrongHer Collective05:45 – What motivates us to exercise?10:27 – Muscle give us functional independence now and as we age. 11:34 – Muscle is a predictor of health. See Sarcopenia Is Associated with Mortality in Adults: A Systematic Review and Meta-Analysis. 14:00 – Strength is associated with cognition. See Association of Low Muscle Mass With Cognitive Function During a 3-Year Follow-up Among Adults Aged 65 to 86 Years in the Canadian Longitudinal Study on Aging.16:20 – The act of building muscle can promote self confidence. See A grounded theory of weight lifting as a healing strategy for trauma.19:22 – Resistance training helps prevent sarcopenia (muscle loss) and osteoporosis (bone loss), conditions that women are disproportionately affected by. 📱 Connect with me on Instagram! I'm @strongher.collective. 💌 Subscribe to the Substack 💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.📲 Connect with StrongHer Collective on Instagram💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.