Can I even lift, sis?

Ah... yeah.. sorry about the delay in all things pod. I took a little while to think about what this space can be, and I think I have a basic plan that we can bumble our way through. So, what's in store? Hit play to find out!

I need your help. Please hit me up on instagram @kiahandley and let me know what you might want to hear on this podcast. There's a part of me that would love to keep introducing you to incredible strength athletes, and my powerlifting days are not over, but also, this started with a specific journey and that has come to an end. Your thoughts matter as you've followed along at home - so let me know what you might like to hear. Thanks :)

Ah, sorry for my delay in sharing the competition day. Turns out your first powerlifting competition is a bit overwhelming and takes a bit of time to process. But a week on, I've had time to reflect. My final numbers: Squat: 117.5kg Bench: 65kg Deadlift: 125kgTotal: 307.5kgWhat a day!! Thank you Alpha Athletes for such a phenomenal competition. Listen to how it all went down and the ups and downs of the day.

It's time. One training session more before two days of rest and then my first ever powerlifting competition. 10 weeks ago I paid my money and committed to making this happen. Now, well, it's hard to know if we're "ready". So let's hit the gym with Jack one more time!

The road to my first ever powerlifting competition has led me down some wormholes. Finding inspiration with other lifters. Blogs about all the gear. Watching incredibly strong people do incredibly strong things. But also turning to articles, research papers and opinion pieces looking at powerlifting, women in this sport and how femininity and muscularity are existing and changing in womens sport. Dr Bridgette Desjardins is from Deakin University and has just released a research paper looking at female powerlifters in Australia and their perceptions of the sport, their strength and their perceptions of self. It was a joy to talk with Bridgette about her work.

Enough about me, let's meet more epic people in the sport of powerlifting. This week, an inspirational athlete who is getting ready to pull on the green and gold, not for the first time, to compete on the world stage in Germany in a couple of months. They've held records, competed around the world, and have such an incredible attitude to how they approach training and competition. It was my pleasure so find some time to connect with Australian powerlifter Yani Zhao. You can follow Yani on instagram @yanistahx

It's our first listener request! I've had a question about what I need to be able to 1) powerlift and 2) compete. So, A WEEK OUT FROM THE COMP, let's talk through all the new things I've bought that will help me slay the day!

Alright, it's time you met the man behind it all.The person who, with wit, charm and a bit of stubborness convinced not just me but three of his other clients to partake in a powerlifting contest. I'd be nowhere without him. It's time to meet Jack!

I want to give a warning up front - if you can be triggered by food and nutrition talk, be kind to yourself with this episode. But also - I am not here to play into unhealthy or unrealistic conversations about food alongside exercise. It's more asking someone who's very smart and talented about some of the big conversations that have come my way since starting this journey. Is protein important? Can you have too much of it? Are supplements essential? Why the heck I am hungry all the time!! ALL. THE. TIME. This conversation is about fuel, science and a bit of myth busting. As Dr Emma Beckett takes us through a healthy conversation about food and nutrition

We're under 20 days from competition day. I'll be honest, I'm feeling a little (very) nervous and unsure. But also super grateful to those of you following along and sharing really phenomenal feedback and asking your questions.

Inspiration is a funny thing. We can find it in all the usual places. The people in our lives, the stories we hear. But sometimes it can pop up in unusual places like, that billboard that overlooks a car park at your local supermarket. In the hard times on the power lifting adventure, I've gone looking for inspiration all over the place and happened upon the legend that is Kate. (@katetothebar on Instagram)I love so much about what Kate does and how honest and open she is about her gym and power lifting experiences. I knew I needed to tell her with a microphone recording, because that's totally normal!

Ok, 26 days out and there are some big feels entering the group chat! Partly because of new spaces. Partly because of an over active brain. Partly because it's probably super normal as we hurtle towards doing something for the very first time in front of a crowd. **breaths into paper bag** But feelings are important, so let's see how they're sitting.

Whatever your hobby is, sport your otherwise, it's always easier with the support of people in your life. Not everyone is a built-in, understanding supporter, but then there are others who just get it. Meet Alex, the most important person in my corner who has always been so gentle and a healthy space to talk about exercise, which isn't always easy to find. In this episode, we meet the supporter.

I always wanted to be Sporty Spice, but I never quite had the 'sporty' bit covered. I did have a pair of black and white side button pants, but that's for a different podcast. How does someone who's struggled to see themselves as sporty, strong or athletic sign up for a power lifting competition? How did we get here, who is to blame and can I even lift, sis?

So.... Can I even lift sis?