Tri This

We have reached the show finale of the Tri This Podcast with Dr Kirstin Lauritzen in which she covers her learnings and journey that she has lived and shared over the past 18 months on the show. Kirstin shares a few mindset tips and encouragement for anyone who has yet to try triathlon but is curious and wants to try it out. Kirstin says It has truly been an honor and she is so grateful to have had the opportunity to connect with so many of you through this podcast.Host: Dr. Kirstin LauritzenRecorded: May 9, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

The topic this week is inflammation as Kirstin describes the key drivers of inflammation and how to determine if they are holding you back from performing. There are many common causes that most people ignore or don't think is an issue until they end up with injuries and illnesses that prevent them from being able to race or be competitive. With the triathlon season starting up for many, it's a great time to do a review, and also a reminder of what to look out for so that you can reduce inflammation and carry on performing.Host: Dr. Kirstin LauritzenRecorded: April 11, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Dr. Kirstin discusses the possibility of combining high performance and health. It's very common to hear that health is sacrificed at the time for peak performance. And that might be fine for a short period of time, but athletes are either not focusing on their health in the off times, or are maintaining that peak performance for a long period of time and are then surprised when their body isn't able to maintain that for any longer. Which ends up showing up as injury after injury, to getting sick, to all sorts of different issues. In this episode we dive into the foundation for creating a healthy athlete that also is able to achieve peak performance.Host: Dr. Kirstin LauritzenRecorded: April 4, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Do you know how much sleep is right for you and also what quality sleep looks like? On this week's episode, Dr. Kirstin Lauritzen discusses the different phases of sleep; how much time, on average, we should be spending in certain phases of sleep, and a lot of different tips to try to improve your sleep. For example, do you know which phase of sleep is optimal for repairing and recovering from your training? Do you also know that hormones can affect your sleep cycle, too? We answer all of these questions and more so that you can hack your sleep and either improve it or look at data you already have so that you determine whether you're getting a good night's rest, or not.Host: Dr. Kirstin LauritzenRecorded: March 28, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Tenille Hoogland addresses the best tips for peri-menopause athletes and beyond. Peri-menopause to post-menopause is another time of life where the body begins to shift and make changes and it can cause some loss of confidence and frustration for athletes when what worked before seems to not be working now. Tenille Hoogland addresses the best tips for peri-menopause athletes and beyond. She walks us through the mindset shifts we get to make through the journey into peri-menopause as well as how training, nutrition and recovery can shift, specifically for you, for your best performance.Host: Dr. Kirstin LauritzenRecorded: March 21, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

When athletes compete in a sport that has weight classes it can be very tricky to lose weight while also maintaining and striving to improve performance. It's common for this to cause many issues, particularly with female athletes, as advice that is commonly given does not take into account hormones and female physiology. Kirstin discusses a case study where weight loss combined with the stresses of life, training and pressures from her coaches and team turned into severe issues with the athlete's performance and overall health. Hopefully this episode provides some answers for athletes who have experienced an issue like this in the past and also promotes change and awareness around performance and health for female athletes.Host: Dr. Kirstin LauritzenRecorded: March 14, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Have you ever had an injury, ache or pain, or really low energy that couldn't be explained or fixed? One mistake that athletes and sports medicine practitioners make is they don't look deeper into why that athlete is experiencing those chronic symptoms. One very critical factor that leads to either chronic pain, inflammation and injuries or optimal performance, increased resistance to fatigue and the ability to maintain speed and keep your energy up even at the end of the race has to do with something called the mitochondria. In this episode, we cover what your mitochondria are, how you can support them, and a shift in perspective on how you see sport, injuries, inflammation and nutrition.Host: Dr. Kirstin LauritzenRecorded: March 7, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Certified Dietitian and Nutritionist Drew Mulvey joins Kirstin this week to discuss a very common issue for female athletes; under eating and amenorrhea (i.e. when you don't have your period). Drew walks us through her journey and how sport and a lack of knowledge in nutrition lead to an eating disorder and losing her period. But, sport is also what helped her overcome those challenges and became a big part of her choosing to go into nutrition as a career to help other female athletes. In this episode we dive into what her journey was like getting back to performing well, enjoying her training again and getting her period back.Host: Dr. Kirstin LauritzenRecorded: February 21, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Getting Over the HumpsChallenges with training face every athlete. We are not always going to have the motivation to train. When the last thing we want to do is train that day or endure the weather, what are some easy tools we can use to make sure we get our training done? We know that it's okay to miss a day here and there, but when we miss two or more consecutive days we solidify a habit or pattern in our nervous system that makes it harder and harder to get back into training. Hopefully the tips in this episode will help you in those moments when training feels the hardest.Host: Dr. Kirstin LauritzenRecorded: February 143, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED.We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin's guest is Regionals CrossFit Athlete, Tia Wright. Tia has been a coach for over 12 years and an athlete her whole life. She competed in Volleyball up to the collegiate level and that's when she found CrossFit. We discuss Tia's journey into CrossFit and the lessons she learned along the way that she now shares with the athletes she coaches. We also talk about her dabbling in triathlon and many of the crossovers between the two sports.Host: Dr. Kirstin LauritzenRecorded: February 7, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the ONLY GLOBAL PODCAST FOR WOMEN'S SPORT with more than 60 hosts, 1600+ episodes across 50 shows and over 7 million downloads. Every episode is a WiSP SPORTS ORIGINAL PRODUCTION. ALL RIGHTS RESERVED. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Caroline Livesey is a pro triathlete, coach and endurance adventurer. Originally from Scotland an d now living in Spain, Caroline turned pro in 2015 and had numerous podium results on the Ironman circuit before more recently switching to XTRI for a new challenge. In 2019, she won Canadaman, her first attempt at long distance extreme triathlons, which generally finish with a trail marathon. In 2021, she won her second XTRI at the GreekHero, and in 2022 plans to take on the XTRI World Championship race at Norseman as well as the Himalaya XTRI, Celtman and some other gravel biking adventures along the way. Her husband Mark hosts The Brick Session podcast and YouTube channel where you can find films documenting some of their experiences with XTRI and gravel biking. Caroline explains what XTRI races are and how they are different from Ironman races. We also hear how important it is to have a nutrition strategy that not only works for you, but how your nutrition and fueling strategies change from racing an Ironman to XTRI races. Host: Dr. Kirstin LauritzenRecorded: January 31, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Pro Mountain Biker, Nikki Peterson is Kirstin's guest this week. Nikki began mountain biking just after college, although she didn't start her journey as a professional until she was 28. She takes us through how she developed her passion for the sport, what her training looks like and a typical day's routine. We also learn how important nutrition is for Nikki as a Dietician and how selective she is in choosing her food combinations. We also hear how she juggles four jobs with managing her pro athlete career. This episode is packed with advice not just for bikers but for active women across the sport's spectrum. Host: Dr. Kirstin Kirstin LauritzenRecorded: January 24, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Tri This - S2E2On this week's episode Kirstin's guest is a fellow WISP Sports podcast host, professional rugby player, Olympian an d Tik Tok Queen, Ilona Maher. Lo hosts a podcast called the Leo's Den with Naya Tapper. On this show we dive into what training looks like and her day to day routine. We discuss all things nutrition like: what a standard day looks like for her, how she determined what the best nutrition plan suits her unique needs, and how she overcame the comparison game of being an athlete on a team with athletes having different needs and eating habits.Host: Dr. Kirstin LauritzenRecorded: January 12, 2020For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On the first episode of Season 2 of Tri This, Dr Kirstin Lauritzen is joined by pro triathlete Alysha Krall. Alysha shares how she got into triathlon and her favorite aspects of the sport. We also hear about her experience with eating disorders throughout her career as an athlete in college and her journey to healing through plant based eating and triathlon. We know that eating disorders are common in athletes, particularly higher in female athletes, and Alysha's story is both full of realistic expectations, but also hope in healing and overcoming the challenges that come with navigating the world of nutrition and sport.Host: Dr. Kirstin LauritzenRecorded: January 10, 2022For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On the season finale of Season 1 Kirstin has a special guest. Makenna Myler is a mother and pro athlete in both track and long distance running. We don't just cover her career in running, though; you will also hear applicable tips and get a peek inside the journey of a pro athlete, that honestly sounds very similar to everyone's journey in sport.  Makenna became famous for competing in the 2020 United States Olympic Trials, where she placed 14th, approximately seven months after giving birth to her daughter. She had previously garnered notoriety for running one mile in 5 minutes 25 seconds approximately 1 week prior to giving birth.  We had so much fun with this conversation and we hope that you enjoy it as much as we did.  Kirstin will be back in January 2022 with season 2 of Tri This, which will have a different look and feel so be sure to subscribe on your podcast app so you don't miss an episode.Host: Dr. Kirstin LauritzenRecorded:December 13, 2021For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin reviews the Indian Wells Ironman 70.3 in La Quinta California that she competed in this past weekend. It was a race with some ups and downs as many of them are. Kirstin had some PR's, and nailed hydration and fueling. However, she still battled the heat out on the run and experienced some frustration on the run as this very hot race season comes to an end. We also cover the signs and symptoms of the start of thermoregulation issues, to heat exhaustion and heat stroke. If you know the signs and symptoms as an athlete you can catch them before they turn into a more serious issue, and you may be able to help out a fellow athlete as well. We also talk about the long term consequences of heat injuries and how long it can take to overcome them. Host: Dr. Kirstin LauritzenRecorded: December 6, 2021For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin shares some potential pitfalls when it comes to using certain recovery modalities at the wrong time. Recovery is something we talk about a lot on this podcast because, well… if you're going to do the workout, you might as well try to get the most out of it right? But there are certain scenarios where the latest and greatest and "fancy" tools and things are actually creating more of a problem for the body than helping. We also cover some tried and true recovery methods that don't cause deficits and are always going to be helpful no matter what is happening with your body.Host: Dr. Kirstin LauritzenRecorded: November 29, 2021For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin offers another perspective on how the GI tract can work for you, or against you. We first get to hear how training is going for her with two weeks to go to Half Ironman Indian Wells. Kirstin tells us about a very cold swim in preparation for the cold water on race day - sometimes it's just doing what it takes, although arguably 51 degrees is pushing those limits a bit far! Kirstin then takes us back to her summer of races and finally opens up and discusses the health issues she experienced after she suffered from heat stress during races. It caused a wreck of inflammation and she wasn't sure she'd even be able to race Indian Wells in December. But she applied the plan she set herself up and carefully eased back into training. The question is now—is she feeling prepared for race day‽ Host: Dr. KIrstin LauritzenRecorded: November 22, 2021For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% of more than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week Kirstin discusses the benefits of setting intentions for a training season, for your week, even for each individual workout. She has been experimenting with this for this training season setting up for Ironman 70.3 Indian Wells coming up on December 5th, and her biggest takeaway is that it helps with overall mindset. Nobody goes looking for "mindset improvements", but the benefits of working on your "mindset" show up in your performance. She has already started to see the benefits in her performance, especially with swimming. Kirstin explains what her intentions have been and how they've helped when motivation is severely lacking.Host: Dr. Kirstin Lauritzen.Recorded: November 15, 2021For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin begins by sharing some perspective around training and race outcomes. She then answers questions from listeners that she has received through social media which include whether taking long term supplemental magnesium is safe or not and how to manage inflammation in a way that gets you to the finish line both healthy and fit.Host: Dr. Kirstin LauritzenRecorded: November 8, 2021.For more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week it's the ‘hot' topic of inflammation which all athletes deal with eventually. Kirstin addresses the second part of the training block where inflammation builds up in the body, we get those adaptations to exercise, and then... it stops. We plateau. This is often where athletes increase their training and try even harder but they run the risk of running themselves into overtraining versus running themselves back into performance improvements. We also cover in further detail which markers are signs of increased inflammation and what you can do to improve chronic inflammation levels, if you know this is something you've been dealing with for a while. Host: Dr. Kirstin LauritzenFor more information, links and resources and hundreds more conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.71 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On this week's episode, Kirstin covers several key health factors to evaluate before starting your next (or first) training cycle. Running some very simple and easy labs is a great way to make sure you know the status of certain health markers like Iron, Vitamin D levels and inflammatory markers. This can then help guide your training and intensity of that training. By knowing more about your body and where you're starting, ahead of time, you can get yourself to race day and that finish line healthy and fit versus run down and injured. We also learn some simple tips to keep in mind, from beginner to established triathlete, as you head into your next training season.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.69 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On this episode Kirstin describes a really special event that she was a part of this past weekend. If you have ever volunteered for a race, you will have likely experienced some of the emotions that Kirstin shares in this episode. If you haven't volunteered for a race, you will hear many reasons why volunteering for races is a fantastic way to give back. It also gives you a chance to preview a venue that you're considering racing at too. And as Kirstin did you can get into the holiday spirit with a Halloween costume!Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.69 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week, Kirstin answers a listener's question about pain during workouts. This was a follow up question to the episode from last week where Dr Nicole Woodard discussed stopping workouts especially when you have pain. But when is pain due to under-fueling versus an actual problem that could lead to an injury? Kirstin breaks that question down and includes some common symptoms or situations that you can ask yourself the next time you experience pain during a workout.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. We are ranked in the top 2% more of than 2.69 million podcasts worldwide. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week Kirstin's guest is Dr. Nicole Woodard from Mobility Athletes. This year, Nicole participated in 29029, which is an endurance event that involves summiting a mountain as many times as it takes to complete 29,029 ft in elevation in 3 days. Also, we discuss the difference between mobility, flexibility and stability in relation to movement and injuries. It's common for athletes to think that stretching is the solution to many problems, but there's often a lot more to it. Nicole walks us through what is going on when you have a tight muscle or notice a pain start up when you're out on your run and gives a few tips on what to try or look for when the body inevitably starts ‘talking' to you. Lots of great advice here on day to day issues that we take for granted, mistreat or just fail to respond to in the best way for our body.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin addresses the importance of strength training, specifically for the muscles that make up your "core".  It's very common for endurance athletes to skip their strength training or not have it as part of their training at all. This can lead to lower power output and increase the risk of injury. In this episode, we cover which muscles make up the core and how core strength can help reduce risk of injury. Female athletes are more prone to certain injuries due to their skeleton and structure. Then when we add movement pattern imbalances on top of this it can lead to a few very common injuries. These are oftentimes completely avoidable.  Kirstin also discusses different ways to strength train and what to look for in a strength training program when it comes to both loading the muscle and working on neuromuscular connections as well. Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin has the first ever guest this week, former U.S. team Lacrosse player Danielle Etrasco who has accomplished quite a bit already in sport as a competitor and now as a coach. Over the past year she has decided to get into Triathlon and completed her first half Ironman in Atlantic City recently. She discusses the ups and downs of being new to Triathlon, which for many is quite a big hurdle, but she tackled it in stride. Danielle also covers some of the ways her experience in multiple sports as well as coaching, helped her with training and on race day. It was an absolute pleasure to have Danielle on the show and we hope you enjoy this episode as much as we did.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1500+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This is part 2 of the 2-part series on supplements for health and performance. Last week we covered supplements for performance like whey protein, beta alanine, magnesium, vitamin D, turmeric and Omega's. This week we're covering general health supplements like antioxidants, probiotics and iron. These are some of the most commonly used supplements by athletes and they can be really helpful; however, they can also have a dark side. Overuse and the wrong application of some supplements can actually lead to more health problems and poor sports performance. In this episode, we cover when you may consider taking a supplement for some of the most common health supplements applied to sports performance and when it might be time to put the supplements down and eat some real whole food.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin begins this week by sharing some exciting news that she has committed to race the La Quinta, Palm Springs, 70.3 Half Ironman on December 5th.  And the main topic ion this episode is supplements. Kirstin gets asked about them all the time in her practice and she helps athletes dial in their nutrition specifically for them by using specific testing to evaluate and address areas to maintain the proper balance. This is a two-part series beginning with sections on performance and inflammation including: whey protein, beta alanine, magnesium, Vitamin D, Omega's, and turmeric. Next week we'll cover general health supplements that also play a role in performance including: probiotics, antioxidants, and others.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin ran the famous Hood to Coast relay this past weekend and shares her experience with us. The iconic Pacific NorthWest race is 199 miles of roads and trails from Mt. Hood to the Oregon Coast. Athletes compete with a team of two vans over a 24-hour period. Kirstin ran three legs for a total of 18 miles. If you've ever wondered what a relay race looks like and what to expect, Kirstin gives us the low down on the whole race. Host": Dr. Kirstin Lauritzen.For more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week, Kirstin addresses an issue that she has been seeing on the rise in her practice and with athletes around her. Stress, anxiety, and anxious symptoms, have been increasing, especially over the last month. Collectively there have been more cases of mental and emotional health concerns over the past 18 months. We went from seeing anxiety in 1 in 10 people to 4 in 10. But what role can sport play? Does it seem to help? And what about the athletes that are throwing up some inspiring performances? How have they been able to do that? In this episode, Kirstin looks at how sport can play a role in lowering anxiety. We also touch on ways to acknowledge what we are going through so that we can make a choice to either stay where we are or move forward. But first, we must be aware. Kirstin reflects on how Triathlon and training has helped her stay focused. She made a goal early on to be stronger on the other side. Listen to her insight, and also catch a few helpful tips to avoid being overwhelmed and incorporating sport as a tool to help.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin discusses the role hormones play in keeping us healthy and performing at our best. Hormones play a role in energy production and storage. They can help us both build and break down muscle tissue. They can even have protective effects against injuries like concussion, while also being a potential cause of others, like Anterior Cruciate Ligament (ACL) tears. Hormones help our body do everything it needs to do. Yet, so many people deal with hormone imbalances with no idea what can actually cause them. In this episode we cover an overview of what hormones are and then we dive deep into the many, and main, causes behind hormone imbalances. Kirstin even surprises us with some of the causes you may not have thought of as contributors to your hormones! Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week, Kirstin discusses pre-race day nutrition and pre-workout nutrition. Have you ever asked or wondered how much you should eat, or what should you eat, and when before a workout or race day? We've touched on many aspects of nutrition as we've gone over race preparation in other episodes and we've touched on it in other episodes on nutrition; however, now this topic has its own dedicated episode. As it should. It's a breakdown of all the things you need to know. Kirstin answered the most common questions she gets, such as "What do I eat before race day?", "Should I load up on carbohydrates the day before?", "I get GI distress during most races, could what I'm eating be causing that?", "What should I eat before workouts?". If you've ever had a question about what to eat before a workout or before race day, we unpacked all you need to know to get you ready to feel good and perform.Host: Dr. Kirstin Lauritzen.For more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin discusses the concept of time; the thing we always seem to want more of. Time is such a funny entity. It seems when we “create space" in our schedule it often gets filled up by other things. Is it really that great or healthy to be busy? One of the most common questions I receive is: ”how do you have time to train?". My answer: everyone has time - it just depends on what you prioritize. In this episode. you' will hopefully find some fresh perspectives as well as some tips for creating time for training, family and friends, as importantly for rest. Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week Kirstin gives us a race recap of the first Salem Oregon Half Ironman. It's 70.3 miles comprising 1.2 mile swim, 56 mile bike, followed by a 13.1 mile run. She finished in 6 hours 9 minutes and completed this race just under four weeks after a very tough Ironman in Coeur D'Alene, Idaho. In this episode she talks about the course, which included an extremely fast, river current assisted swim. She also discusses some of her fears of heat exposure and how she managed it on the run, as well as a full breakdown of nutrition, hydration and her plans for recovery. And finally, are there any other races coming up?Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin discusses her training and what it has looked like as she prepares for the 70.3 in Salem this weekend. It sure came up fast with only about four weeks after her Ironman in Coeur D'Alene. The main topic this week is recovery and Kirstin dives a bit deeper into why it seems to take so long after an Ironman event or similar distance. Some articles say it can take 4-6 weeks or longer to recover. Why is that? In this episode, we also explore what cartilage "stress" is, what oxidative stress is, how your immune system is affected, your GI tract and, simply, what you can expect after an Ironman. We talk about some of the symptoms you may experience as well as ways you can leverage nutrition, rest and movement to help get your body moving again depending on your goals. There's a different approach to recovery depending on if you have a race coming up shortly after or enter into off season for a bit of reprieve before starting up training again. No matter what your goals, we discuss how you can optimize this time to rest and recover so that you're ready for whatever comes next.Host: Dr Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

How to get acclimated to the heat is the subject of this week's episode. Did you know there's a difference between heat acclimation and heat acclimatization? Heat acclimation is likely the one that most people will be able to do and we cover a few different ways you can do it if you have access to a sauna or hot tub. We also discuss why it's important, and how your tolerance to heat can be altered by where you are in your menstrual cycle. If you want to even the playing field between you and a competitor that may be in a different time of their menstrual cycle, we talk about how to do that. As race temperatures seem to be getting warmer and warmer, if you know you'll be racing in higher heat this season, and you'd like 100 degrees to feel more like 70 degrees, make sure you are ready to go by applying some of these tips in this episode.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week, Kirstin discusses nutrition for extreme weather. After her experience in Coeur D'Alene she saw many athletes experience a wide range of issues. From GI distress to cramping to dehydration and overheating there were many lessons and takeaways from that race. We discuss both nutrition for hot and cold weather. When is whole food appropriate versus liquid calories? We discuss some of the best ways to take on electrolytes and salt. And the biggest question I get is: "you drink Pepsi on course?" I don't always, but it can be a very useful tool and it's important that you know what it is and how it can help. As always, nutrition is something that is unique to each person, which is why it's critical to test and know your body. Each race will have its own set of challenges. You can absolutely leverage your understanding of nutrition and fueling to make the appropriate changes depending on race conditions. Sometimes you need to make those changes on the fly. Tune in to learn more.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

She made it! Kirstin is now officially an Ironman and in this episode we hear what it took to complete the Coeur D'Alene Ironman 202. If we could label this year as extreme with the fires, ice storms and everything else, this race came with another level of extreme. If you were following the day, athletes encountered extreme temperatures and the DNF rate was one of the highest seen at an Ironman race. To accomplish and finish the day was an incredible feat. You'll hear about the trials and triumphs of the day. We talk about nutrition, hydration, performance, and we give some tips about the race to keep in mind if you decide to race Coeur D'Alene in the future. It's a very well run race and the support from the people of the town was incredible. Take a listen as Kirstin takes us through the day. And well done to all who competed and finished the Coeur D'Alene Ironman 2021.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On this week's episode Kirstin shares with us how she is feeling one week out from her first Ironman. It's almost here and we hear about her taper week training, what that looks like as well as tips to keep in mind heading into your first race. She shares some key mindset tips to help stay focused, but also make sure to take the pressure off, especially for the first race. This could apply to your first race ever, but also your first race back if you haven't raced since 2019, or raced in a while. Kirstin also covers some tips for making sure she is prepared and doesn't forget anything as well as some last minute items and tips to remember. She recaps some of the topics we have covered this year and shares her excitement and nerves that are all merging with days to go. We hope you enjoy this episode AND make sure to come back next week because Kirstin will be recapping the whole race with us.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin is two weeks away from the Coeur D'Alene Ironman so she has started her taper week and is feeling good and ready to go. In this episode she discusses a few things that can impact runners and the run portion of triathlon. Side stitches and bonking. What are they? What causes them and why do they happen? How can we avoid them or if they start, what can we do about it? Both bonking and side stitches can be a common experience for many endurance athletes, so we hope you enjoy the episode and get something helpful to take away with you for your training. Next week we'll be discussing race day preparation and everything Kirstin is doing to prepare for the race.For more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week as the clock counts down Kirstin takes us through her weekend of big rides and runs in preparation for the Coeur D'Alene Ironman at the end of this month. With just three weeks out from the big day, it was a big coaching weekend with almost 100 miles on the bike total, a moderate swim and a 90 minute run. Kirstin talks about some coaching points she learned on the bike and discusses her fueling and nutrition strategy. You'll learn some key points with how to test your hydration and fueling strategy to see if what you're doing is working well for you. And of course, how to make sure you are leveraging hydration and nutrition to work with your physiology.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On this week's episode Kirstin gives us an update on her training  with four weeks to go to the Coeur D'Alene Ironman.  She tells us about her swim in 53 degree water and how her brain was trying to keep her safe, but also keep her from getting in the water.  And she also dives into a bit of sports psychology. If you've ever showed up to a race and noticed that your brain is just hyperactive saying things like, "I'm not prepared for this, my coach is going to drop me because there's no way I can do this or perform well, I look ridiculous in this outfit," etc. and your brain is just emotionally controlling you, this episode is for you. The first step is recognizing it is happening. And then it's having the tools to work yourself out of it - or even better, exhaust it before the race. Want to learn how? Take a listen right here.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On this episode we talk ways you can improve your swim. But first, Kirstin gives us an update into her training this past week to give you an insight into what it's like preparing for the Couer d'Alene Ironman in June. Kirstin celebrates some successes with her training, particularly in the swim. So, how do you improve your swimming skills? It's a question she gets asked a lot and her recommendation is join a local masters swim team. You may also be thinking, but I'm not good enough for that. Anyone, at any level, can join. Kirstin also offers a few other ideas for improving your swim if the local swim team is not a good fit. Host: Dr Kirstin Lauritzen.For more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

As Kirstin reaches the six-week countdown to the Couer d'Alene Ironman we get an update on how her training is going. She also covers nutrition and coaching tips to help set up younger female athletes for success. After discussing nutrition and training for our athletes beyond menopause last week, she felt it would be helpful to cover our athletes who are just starting out into sport. Kirstin covers frequently asked questions by pre-teens and teenagers when it comes to training with their cycle, what foods are best to support their performance, how to make food choices that are more whole foods based over processed, packaged foods. She also addresses how to flip the conversation and change the narrative from constant dieting to focusing on food that fuels performance to become fitter and faster.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

This week Kirstin has a special episode for our pre and post menopause female athletes. It's very common to see women slowing down their training and noticing changes with their body that make them feel like they can't keep up and continue training. In this episode, Dr K shares tips and tricks on how to train through menopause and beyond.  As always, you can leverage your nutrition and training to keep up your strength and overall body health and performance by just understanding some of the changes that happen when you go through menopause. We hope that you enjoy this episode and next week, we will talk about what our younger athletes can be doing to work with their cycle and while they are growing into their bodies and their athletic careers.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

In this episode of Tri This with Dr Kirstin Lauritzen, she updates us on her current training with an unfortunate tendonitis injury. It's common for any athlete to deal with tendonitis and she gives us an idea of how she and her coach are shifting her training a bit. In the main topic of this episode, Kirstin discusses a very important mindset shift that can have a major impact on your overall success as an athlete, and even just as a person. She explains how to shift from viewing a race or a workout as successful (or not) and to shift into focusing on the process. Through focusing on the process you'll build confidence, and with each successful race or workout that you experience, your overall confidence and success will improve. So, how do you do it? Tune into this episode to learn more!Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On this week's episode Kirstin tells us all about her recent experience getting her new bike fit and why that's so important for triathletes. If you're new to Triathlon or cycling in general, a bike fit is essential. It can help with preventing injuries and repetitive stress aches or pains and it can also help with improving performance. Many people don't get their bike fitted to them, but it's worth it. Others get their bike fit one time and never touch it again. Kirstin discusses several reasons why you want to get your bike fitted, a few symptoms you may be experiencing if you need to get a bike fit, and why you may need to go get your bike fitted more than once.  Although Kirstin openly admits she is not an expert in this, she does give great insight into the importance of understanding your mobility, strength, and identifying weaknesses while also moving that bike around to fit you specifically.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On this week's episode, Kirstin stresses the importance of strength training no matter what age. If you're a teenager wanting to improve your fitness ,and in your sport, or post-menopause and you want to age as healthy as possible, there are tons of tidbits in this episode for you. It's so common to hear questions like, "should I be strength training?", "should I get a coach or personal trainer?", "what if I don't have time for strength training?". This episode will help you get an idea of what you want to look for in a strength program and where to start by assessing how your body is moving right now, so that you know where to start. It's also very common for endurance athletes to want to skip the strength sessions and Kirstin explains why that may be hurting your performance and your body overall. Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

Kirstin begins this week's episode with an update on her training these past couple of weeks. With the weather starting to improve, it makes everything a bit more enjoyable being able to be outside. Kirstin reflects on her journey a bit over the past year and the improvements and differences she has seen giving herself a full year to get ready for her first Ironman. The main topic of this episode we learn about managing expectations going into your first race ever or first race back. It's easy to get wrapped up in wanting to achieve big goals and dreams. Sometimes we need to take a step back and give ourselves time to enjoy, have fun, and importantly, have a good experience. Especially since many of us are going back to races for the first time since the pandemic started.  Kirstin gives some great tips for managing your mindset and expectations when races begin to happen this year.Host: Dr. Kirstin LauritzenFor more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.

On this week's episode, Kirstin continues the conversation into recovery. There are so many different tools and options to try to maximize your recovery time but what's really worth it?  We hear when and how to utilize compression therapy and what are the different options when it comes to compression. We also learn about cold water therapy as well. It was common in the past to see cold water/ice baths utilized frequently, but then they seemed to disappear.  Kirstin discusses what you need to know and how cold water can be helpful for female athletes especially.Host: Dr. Kirstin Lauritzen.For more information, links and resources plus conversations from the world of women's sport including articles, blogs, videos and podcasts visit wispsports.com. WiSP Sports is the World's First and Only Podcast Network for Women's Sport with more than 60 hosts, 1300+ episodes across 50 shows and over 7 million downloads. WiSP Sports is on all major podcast players. Follow WiSP Sports on social media @WiSPsports. Contact us at info@wispsports.com.