femSTRONG

Adee Cazayoux is a wife, a new mom and the CEO/Founder of Working Against Gravity, an online nutrition coaching program. She has worked with elite athletes Katrin Davidsdottir, Tia Claire Toomey and more. She is also an athlete herself, having won the Bronze medal in the 2016 Canadian National Weightlifting Championships and having competed in the National Pro Grid League. Honestly, Adee is kind of a big deal, guys. Adee and her husband, Michael Cazayoux, help people create intention in their lives and thrive in fitness, nutrition, relationships and more! They are an absolute power couple and have worked together over the past five years to build for themselves an incredible and unique relationship through - you guessed it! - intention. The energy these two bring into the world is unique, beautiful and exciting!! In this episode, Adee joins us to chat about how she and Michael worked together to maintain their intimacy after the birth of their son, Shai. Adee brings us concrete tips and strategies as well as sharing her own personal experience in this vulnerable undertaking. Join us as we chat about pursuing intimacy after baby in the face of decreased sexual desire, body changes, exhaustion and, well, the presence of a new baby! Show Notes: Getting The Love You Want - Book The Birth Hour - Website and Podcast How to Find Adee: Working Against Gravity Website Instagram @workingagainstgravity @adeecazayoux

Jarina Kong is a chiropractor here in the great state of Nevada who specializes in working with pregnant women and with babies! While Jarina helps patients of all kinds, she has special training to help women and their kiddos in this incredible (and incredibly challenging!) time of their lives. Today she chats with us about how chiropractic care is helpful (and safe!) for women during pregnancy and how it can be helpful for baby too! From Cholic to relaxin to different chiropractic techniques - we cover a lot!! Hit us with your questions or reach out to Jarina directly! Contact: Instagram: @jarina_may

Hey ladies!  We are pretty different from men.... in, like, way more ways than we realize!!!   Down to our physiology even: like how our cells act after a workout! - we are not just smaller versions of men!   Dr. Mandy Milliquet walks us through the many ways we are different, what the newest research (which she has read word-for-word by the way) is saying and how we can apply it to both our athletic endeavors and to our day to day life. This is one of our favorite, super NERDY episodes!!  It is packed with a ton of information!! But if you want even more (and there is a LOT more to know!!), then you can join Dr. Mandy's 12-Week course starting in the end of November: The Hormone-Performance Connection Program Contact: Instagram:  @drmandy_nd Email: contact@drmandynd.com

We know screen time is "bad" - but what is really going on here? Mom of two and early childhood development expert, Jerrica Sannes, was in the same boat as most parents when it came to screen time with her oldest. She knew it wasn't "good", but damn it... she had stuff she had to get done and it kept him occupied! It wasn't until she started to correlate many of his outbursts and negative behaviors with the messages he received from the programs he was watching until she fully understood and appreciated the true harm done to our children (and us!) from some television programs. Join us as we dive into the "WHY" behind how television is affecting our kiddos, what programs offer a better alternative, how to identify and avoid programs that overstimulate our kids and how to create an environment for independent play so you mamas can actually get things done!! The best thing about this topic is that we dive into what TO DO. Jerrica provides tools and tips for how to navigate the sticky topic of screen time - WITHOUT telling you: "Well, screen time is bad, don't give your kid screen time." She uses screens and TV in her home and provides guidance for how we can use these tools without allowing them to manipulate our children and without letting them wreak chaos on our lives! Check out Jerrica at: www.raisewidflowers.com On Instagram at: @raisewildflowers_ Or shoot her an email directly at: jerrica@raisewildflowers.com Show Notes: Recommended Programs Magic Light Pictures If You Give A Mouse A Cookie

Mollie Connel owns Rebel Pioneer - which is an organic cake shop here in Reno, NV - and she also lives on a homestead with her partner and her four kids. They have chickens and goats and cows. Super fun! In this episode, we chat a ton about her bakery, Rebel Pioneer, but we also talk about a lot of other things like sustainability, why organic matters, how she started skateboarding at the age of 34, her journey of young motherhood in her early 20s and more! Mollie is an open book, is inspiring by nature and is truly living life by her own design!

I hope we really got you with that "Car Attack" click bait because Dr. Mandy really did get in a "car attack" and the story is phenomenal. She gives us the deets at the end of this episode! Don't miss that part. Dr. Mandy Milliquet is a practicing Naturopathic Doctor in Canada, where she lives with her husband and her baby boy, Apollo. She joins us today to teach us all about naturopathic medicine: how it is different from the traditional medical care most of us are used to receiving and how your Naturopathic Doctor can help you get to the root cause of your symptoms to find a proactive and sustainable solution! Dr. Mandy helps dispel some myths about naturopathic care and will put your mind to ease about finding a great practitioner that you can trust! She also has some advice for how to find a great, clean mascara too.... so. That's dope. She is rad. Hit us with your questions on Instagram! Or reach out to Dr. Mandy directly. Also stay tuned for another episode with her coming up about the female athlete! Contact: Instagram: @drmandy_nd Email: contact@drmandynd.com Show Notes: 100% Pure Mascara Also - between recording this episode and posting these show notes, I have since fallen in love with the ILIA mascara! So here is the link to that too: ILIA Mascara

Ashley Ahmadzai's clients describe her as their "Spiritual Chiropractor" because of her unique ability to "pop" them into alignment quickly! She is a clairvoyant life coach who works primarily with female entrepreneurs. Join us as we chat with Ashley about what she does and how she helps women and about how energy is stored in the body, how to recognize trapped energy and how to release it!

If you want to make sure you're getting the most out of all of that hard work you're putting into your workouts - you'll want to check this one out!! Get nerdy with Katie and Stacey as we take a deep dive into recovery and what REALLY matters between your sweat sessions!

Kennedy Savant defines the term, “Girl Boss”. In the eighth grade she launched her vintage clothing store, The Regrets of 1985 on Etsy. After discovering Cher, bellbottoms, lava lamps, acid wash, Three's Company and Twiggy she fell in love with all things vintage. The journey began with searching through her grandmothers' closets and thrift shops to curate the first batch of inventory. And now 5 years later, just after graduating from McQueen High School, she has launched her store locally. She now has her vintage clothing located at the Space Cadet, a new makers co op. She plans to someday run away to New York and live Rachel Green's life. (Minus Ross, minus the baby, and minus the coffee house waitress job.) In this episode we hear all about Kennedy's journey getting started with her company and talk about history, body positivity and controlling your social media feed. This girl is 18 going on 28 - you will be blown away by her maturity, insight and drive. Let's do this thingy!!! Hit play!! Show Notes Where to find Kennedy! Instagram: @kenbaby1985 Business Instagram: @theregretsof1985 Etsy: https://www.etsy.com/shop/theregretsof1985/

Sex should be amazing... so why is it painful for so many of us?!? So often women get the short end of the stick sexually (no pun intended...). Our problems can often go unaddressed - or worse, brushed off as "no big deal" or "normal" - when HELLO! We deserve to be having AMAZING sex!!! And let's be real... that's not easy to do if that shit hurts.... so. We're here today to address this topic and hopefully bring you some helpful information about what could be causing your pain and what you can do about it! Because, good news!! We can do something about it!! Jenni is here to help us navigate this incredibly complicated topic and bring you ladies some much needed information about Pain with Sex!! Show Notes: Where to Purchase Vaginal Dilator & Pevlic Wand: www.Intimaterose.com Where to find a dope Pelvic Floor PT: www.pelvicguru.com Email Jenni: jenni@pelvicspinept.com Visit Jenni's Website: www.pelvicspinept.com Lubricants recommended by Jenni: Sliquid Ah Yes! Good Clean Love (Available at Target)

Rachel Macintyre and Jessie Phillips are the powerful women behind Wandering Wyld - a company here in Reno that focuses on building community and supporting local makers of all kinds! They have built a vibrant and supportive community through their events for women's networking and their events for makers to gather, sell and collaborate - and more! They do a lot ;) Their vision is beautiful and their execution is incredible. Come hang out with us as we learn more about how they got started, what they do and what they're doing next!

Has skin care fallen too far down on your priority list as it had on mine?? Vania brings the skin care knowledge in this episode and will not only inspire you to take great care of your skin - but she also has helpful information on how to do it with clean products that are affordable as well!! That's my kind of girl! :) Vania introduces us to her company: Prude and Boujee, a sheet mask and skin care beauty store with an emphasis on K-Beauty (which we learn all about in this episode! It's cool.) Vania also tells us about her journey as an entrepreneur opening their store and growing from just sheet masks to a large array of products. She is passionate not just about skin care and skin care products, but about helping people take great care of their skin and find the items that work the best for them! Vania is a wealth of knowledge and I know you guys are going to love what you learn in this one!!

We know that the world of supplements is a murky place filled with aggressive - and unfortunately all too often dishonest - advertising and marketing. We are here to clear up the waters and bring you a handy dandy guide to supplements! - Which ones are worth your time? - How can you choose a high quality one WORTH your hard earned cash? - When should you take them? - Why are supplements even important?? These are the questions we answer in this episode!! All of this incredible information is brought to you by the amazing Katie Berigtold who has her Masters in Holistic Nutrition. Smart, beautiful and kind - we ADORE this woman!!! Recommended brands: Nordic Naturals SFH Mary Ruth Organics Supplements to Consider: Omega-3 - Fish Oil or Algae - Multivitamin Magnesium - Follow dosing on packaging! Too much could give you serious indigestion. Probiotics - Minimum 20 Billion CFU - Not one size fits all, find one that works great for YOU!

Kate and Catherine are the hosts of their own incredible podcast called “The New Truth - A Modern Woman's Guide to Extraordinary Love”. We adore their show and their message. They are here to here to help you find the love and life you've been longing for and to help you let go of the liesabout love we've been led to believe. They're here to hit you with the NEW TRUTH - and we are here for it! Single. Taken. Complicated. Whatever your relationship status this shit is FOR YOU. Tune in. You won't regret it. Let's go bby.

Dying to travel but not sure where to start?? Are you scared to go alone?? Want a group to go with but your friends aren't down? Girl. I got you. Well. Jackie's got you. Meet Traveling Jackie! This extraordinary woman is changing women's lives through not just travel but ADVENTURE! The best part? If travel doesn't do it for you - she helps you figure out what does. Jackie's mission is empowering YOU to find what fires you up and then giving you the tools to execute. Also - she'll take you to Patagonia, plan the whole thing including hiking and paddle boarding AND she'll feed you. Ya. It's like that. Tune in to this episode to meet this incredible woman and learn how she got started living such a DOPE life and show she can help you discover your dope life too.

Britton is a 31 year old badass female entrepreneur living in Reno, NV. Her business is called Biggest Little Fashion Truck Reno and she joins us on the show today to talk not only fashion, but also entrepreneurship! She tells us the story of starting BLFT and gives us tons (and I mean like a LOT) of tips for taking your wardrobe and using it to make yourself feel phenomenal and HIP!!! She doesn't use the word "hip"... but it's true and hip is a fun word! We talk about using fashion and colors to flatter different body types, current and upcoming fashion trends and how to choose flattering colors for your skin tone (which is a topic that has always been....super confusing to me.). Britton is super sweet and we had a lovely time. She is passionate about helping women feel confident and empowered and she uses fashion to do so! Go check out her instagram and give BLFTReno a follow! Show Notes: Instagram: @blftreno Website: www.blftreno.com Britton's Recommended Jeans: MadeWell - Start with Blue - Size Down Instagram of that hairdresser who does super cool colors Stacey talked about: @shmeggsandbaconn

Motivation is a fickle bitch. Hang with us for a bit as we talk about ways to STICK TO IT! Also learn why Katie's new nickname is Butterball

Whitney Zuspann owns CrossFit Complete in Oklahoma with her husband, Zac, where femSTRONG host, Stacey, worked for 7 years before moving to Nevada to open up Wolf Valley Performance. Whitney has two sons and is pregnant with her third, due in August. Whitney has competed at the Regional level for CrossFit and also competes in weightlifting, but most importantly for our listeners today: Whitney has loads on knowledge and experience with fitness during and after pregnancy! In this episode you'll hear about the lessons she learned the hard way with her first pregnancy, how she implemented her new knowledge during her second pregnancy and how she is currently navigating her third pregnancy which happens to be high-risk! This is a must-listen for all moms who love to MOVE and who aren't quite sure how to keep doing that while they grow their babies! Whitney is one of my absolute favorite people to talk to for mindset, inspiration and motivation. I hope you all LOVE this episode and enjoy getting to know her! Episode Resources Instagram: @whitzusp Gym Website: https://www.crossfitcomplete.com/home-mwc

Erin Burke is a creative genius - I'm not kidding. She does: branding, marketing, photography, videography... she has even published a BOOK! This girl can do it all and let me tell you: she does it all SO well. In this episode, Erin gives us a crash course in branding and marketing. We chat about how to build a strong brand for your business and what the heck "branding and marketing" even means! We even chat a little bit about the birth of femSTRONG (hint: Erin was there!). Alright, folks, you know what to do! Hit play to hang out with us and learn from Erin Burke! Show Notes Instagram: @misserinburke Website: www.misserinburke.com < Not live, YET!

In this episode we hang out with Bree Naccarato. Bree owns Loved Momma Fitness in Carson City, Nevada - she is a certified Pregnant and Postpartum Athleticism Coach and a CrossFit Level 1 Instructor. That's a mouthful, but what it means is that Bree is qualified to help you navigate your fitness journey fearlessly before, during and after pregnancy! She also has a program called the Doula 360 program which helps mamas with not only the physical and fitness parts of their pregnancy, but the emotional and psychological as well. Oh yeah, she has her Bachelors in Psychology too. She's got you covered in all aspects of your pregnancy journey! Bree's passion for helping women is outlandish - I've never seen someone quite so fired up about pregnancy and birth and vaginas and breastfeeding and, guys, we're going to have to have her back because this woman has so much information for you! We hope you enjoy the show and hope you learn something valuable to you and your journey! Episode Resources Instagram: @lovedmommafitness https://lovedmommafitness.com/

Join us as we hang out with Ali Conway, Founder and Owner of Strange Bikinis - a designer bikini brand born in Reno that is body-positive, environmentally friendly and hella fashionable. Ali tells us all about how Strange got started, what makes it so amazing (it is SO COOL) and where they're going! Ali is an absolute blast to hang with and hearing her story was so empowering and exciting. She has done an insanely good job of branding and marketing Strange Bikinis and we are so proud that she calls Reno home! Come hang with us as we ask Ali all of the things! And then enjoy shopping because you'll definitely want a Strange Bikini after this..... Episode Resources https://strangebikinis.com/ Instagram: @strangebikinis https://www.pinterest.com/strangebikinis/

Let's talk about sex!! I mean... Stress. Okay not quite as fun. We'll cover sex in another episode I promise. Or maybe a few ;) Join Katie and I for a quick chat about stress! We can't avoid stress completely, but we can be informed about how it affects us physically, mentally and emotionally and we can take actionable steps to manage it. That's what we're here for today. To help you learn more about what is actually happening in your body when you're stressed and to give you some tools to navigate is successfully - because let's be real, you're never going to eliminate all of the stress from your life. And who would want to?! Some of the best parts of life come hand in hand with it. So let's learn how to make it our bitch instead of being one! Hahaha. But really. K let's go hit PLAY ALREADY geeze.

Megan Brenner is a practicing therapist at Presence Therapy in South Reno, Nevada. She specializes in Dialectical Behavioral Therapy and works primarily with folks with depression, anxiety disorders and suicidality (though she sees anyone!). In this episode we chat about mental health during the Coronavirus pandemic and we also chat about therapy - common misconceptions, when to seek a therapist and how to find a good one that you LOVE. We can't wait for you to meet Megan and hope you love her as much as we do! Episode Resources: www.psychologytoday.com www.presencetherapyreno.com Presence Therapy South: 775-346-4191 Midtown: 775-473-6532 Ext 1

Jenni Limoges is a Physical Therapist in Reno-Tahoe who specializes in Pelvic and Spine Health. She owns Advanced Pelvic and Spine Physical Therapy in Reno, NV and has been practicing as a Pelvic Health PT for nearly 10 years! In this episode we chat about common pelvic dysfunctions and how you can seek solutions! If you are one of the many women experiencing pain with sex or incontinence when you jump, cough or sneeze: this episode is for you! Find Jenni at: www.pelvicspinept.com Instagram: advancedpelvicspinept

Meet Katie Berigtold! Katie is a part-time host of femSTRONG and will be a regular guest! Katie has a lot to teach us about nutrition - and it's about a whole lot more than just what is on your plate! In this episode you'll learn a bit about Katie and in future episodes with her you'll learn a whole lot about nutrition! Katie lives in a tiny house in Reno (cool!) and she has a dog named Olivia! To reach Katie, you can find her on instagram @katie.berigtold

In this mini episode Stacey and Katie chat about digestion! What on Earth does that even mean?? Why should it matter to you?? What on earth can you even do about it?! We're here to tell you! Well. Katie is here to tell you. Stacey is here to ask Katie all about it. Enjoy!

Meet one of your hosts, Stacey Rikalo! Stacey is the owner of Wolf Valley performance, a Level 3 CrossFit Trainer and also holds multiple other certifcations in CrossFit and her degree in Health and Exercise Science. She has been coaching CrossFit since 2012 and is passionate about bringing empowering and educational conversations to women via the femSTRONG podcast! She has a golden retriever named Ada, a yellow lab named Alli, a boyfriend named Donnie and her favorite color is purple! You can find Stacey on instagram @stacey_rikalo or at the gym page @wolfvalleyperformance You can also visit the gym website www.wolfvalleyperformance.com or reach her at the femSTRONG instagram @femstrong_podcast