Training Women

052 | Exploring the Exercise Gender Gap

Can lipstick and scrunchies really transform your mood? We think so, which is why we smack on some pre-show lippie to get us in the right headspace to jam - especially for conversations like today. In this episode, we tackle a big topic and shed light on a pressing issue: the exercise gender gap. Inspired by a New York Times article, we grapple with the societal pressures that nudge women to put others first, often at the expense of their health. Balancing self-care and societal expectations is a tightrope walk for many women, especially mothers. We unpack the weight of "mum guilt" and the notion of self-sacrifice. Through personal stories, we highlight the need for parents to model self-care. It's about fostering environments where asking for one's needs isn't met with judgement but with understanding, ensuring a holistic approach to family well-being. Communication is the lifeline of any relationship, and we explore the courage it takes to express personal needs and boundaries. Juggling responsibilities without losing oneself requires a delicate balance, and we share insights on maintaining fitness routines amidst life's chaos. Tune in for a candid conversation that challenges perceptions and equips you with strategies to achieve personal health goals while nurturing healthier relationships. ****** ⚡ The Training Women podcast by Nardia Norman and Olivia Park is where we jam on women's training, health and performance. With a combined experience of over 40 years in the fitness space, hundreds of humans trained and programs written, we bring a mix of applied knowledge, compassion and good ol' Kiwi (and Mum) humour. After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better as a trainer, coach or athlete. Be sure to subscribe [https://podcasts.apple.com/au/podcast/training-women/id1481173039] and leave an encouraging message on Apple podcasts so other smart coaches and fitness bunnies can be in the know. Comments and questions can be sent to nardia@nardianorman.com, and you can also DM on Insta [https://www.instagram.com/nardianorman/].

051 | When Other Health Professionals Need To Stay Out Of Our Lane

Welcome to the Training Women podcast, where today we lovingly tear down a specific midlife strength training protocol for women being recommended by a popular OBGYN. We love seeing the vast amount of education coming out from respective professionals, whose intention is to improve the health of midlife women. But what happens when they drift out of their lane and into ours and start spruiking exercise prescriptions like a 4 x 4 (4 x sets x 4 reps) protocol? We're all aware of the message 'Lift Heavy Shit' and now do '4 x 4', but simply following overly simplistic strength training advice like this can be ineffective or even unsafe without crucial context and individualisation. Instead, we emphasise the need for a balanced, progressive approach that cycles through different training phases, gradually building movement patterns, volume, and intensity before attempting heavy low-rep training. Working at high intensities demands proper preparation to allow continued progression, prevent plateaus, and mitigate injury risk. Tune in as we unpack this whole shenanigan. *Note: We drop an F Bomb right at the start so get the ear muffs ready for little ears **************** ⚡ The Training Women podcast by Nardia Norman is where we jam on women's training, health and performance. It's a mix tape of solo episodes where I go #bts on my own health and training, collaboration episodes with Olivia Park, and conversations with other experts/epic women. After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better as a coach or athlete. Be sure to subscribe [https://podcasts.apple.com/au/podcast/training-women/id1481173039] and leave an encouraging message on Apple podcasts so other smart coaches and fitness bunnies can be in the know. Comments and questions can be sent to nardia@nardianorman.com, and you can also DM on Insta [https://www.instagram.com/nardianorman/]. 👉 Ready to grow an online female-focused education business but don't know where to start? Here's how > Genius To Gold [https://www.geniustogoldmethod.com/mini] 🖥️ www.nardianorman.com [https://www.nardianorman.com/]

050 | Nutrition and Training Insights from A Competitive Masters Hockey Athlete

Does hitting your 40s mean playing competitive sport is off the table? Hell no. Join us as we put the focus on Nardia and learn about her BHAG of playing Hockey at a national level. Despite having played only intermittently over the past 4 years, Nardia shares how future pacing, inspired by Dr. Benjamin Hardy's "Be Your Future Self Now," helped her visualise this insane goal. Listen in as we explore the balance of personal goals and commitments in mid-life, focusing on Nardia's experience of taking up hockey seriously while managing family responsibilities. We discuss the importance of intentional planning and having a supportive partner, especially as energy levels change with age and perimenopause. The conversation highlights strategic decisions like what training blocks to focus on for hockey's specific demands and underscores the importance of injury prevention for masters athletes. We also jam Nardia's intricate balance of training, nutrition, and managing health conditions such as PCOS, low iron and perimenopause. There's lots in this one, so enjoy! ****** ⚡ The Training Women podcast by Nardia Norman is where we jam on women's training, health and performance. It's a mix tape of solo episodes where I go #bts on my own health and training, collaboration episodes with Olivia Park, and conversations with other experts/epic women. After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better as a coach or athlete. Be sure to subscribe [https://podcasts.apple.com/au/podcast/training-women/id1481173039] and leave an encouraging message on Apple podcasts so other smart coaches can be in the know. Comments and questions can be sent to nardia@nardianorman.com, and you can also DM on Insta [https://www.instagram.com/nardianorman/]. 👉 Ready to grow an online female-focused education business but don't know where to start? Here's how > Genius To Gold [https://www.geniustogoldmethod.com/mini] 🖥️ www.nardianorman.com [https://www.nardianorman.com/]

049 | Menstrual Health, Motherhood and Post Partum Training Done Different

Olivia and I reunite after two years! A lot has happened in that time, and in this episode we focus on what's happening in Olivia's world. We discuss the incredible changes in her life, including her recent pregnancy and the birth of her second child, Arlo. Olivia opens up about her initial shock upon discovering her pregnancy while she was at the peak of her physical condition, and the mental and emotional journey she embarked on to prepare for her new role as a mother of two. From moving from Korea to Shanghai to navigating these major life changes, Olivia shares how these experiences have reshaped her approach to motherhood and body image. We also explore the complex journey of regaining menstrual health postpartum, highlighting the balance between physical and mental well-being. Finally, we discuss the intricacies of postpartum fitness, from maintaining an exercise routine during and after pregnancy to balancing family life and societal expectations. Listen in as we break down the differences between training, exercise, and movement, and the significance of a supportive training program. ****** ⚡ The Training Women podcast by Nardia Norman is where we talk about women's training, health and performance. It's a mix tape of solo episodes where I go #bts on my own health and training, collaboration episodes with Olivia Park, and conversations with other experts/epic women. After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better. Be sure to subscribe [https://podcasts.apple.com/au/podcast/training-women/id1481173039] and leave an encouraging message on Apple podcasts so other smart coaches can be in the know. Comments and questions can be sent to info@nardianorman.com, and you can also DM on Insta [https://www.instagram.com/nardianorman/]. 👉 Ready to grow an online female-focused education business? Here's how > Genius To Gold [https://www.geniustogoldmethod.com/mini] 🖥️ www.nardianorman.com [https://www.nardianorman.com/]

048 | The Modern Approach To Women's Health and Performance

One of the good things to come out of those crazy Covid times is that people are now more conscious of their mental health, and health in general than before. This means our clients are more sophisticated and want to go beyond the typical 'focus on aesthetic' goals that monopolised our industry for decades. Women clients demand better services and want a holistic approach to their health and well-being. And with so much advice readily available for women it's up to us trainers to help them a) discern the helpful information from disinformation, and b) create programs that consider their whole being. That's why inside my Female Health + Performance certification I created an easy-to-understand model for FitPros to teach their clients, and for clients to learn how to connect the dots between their lifestyle choices and their results. It's called the Hierarchy of Healthy Results model, and in this episode, I briefly go over each step, and why it's important. Whether you are a fitness enthusiast or a veteran of the industry, this model will help you take a 360-degree approach to your health and ultimately performance. Happy Listening ******* ⚡ The Training Women podcast by Nardia Norman is where I talk about women's training, health and performance. It's a mix tape of solo episodes where I go #bts on my own health and training, collaboration episodes with Olivia Park, and conversations with other experts/epic women. After each show, you'll walk away with a new insight, perspective, tip or strategy to help you feel, be and do better. Be sure to subscribe [https://podcasts.apple.com/au/podcast/training-women/id1481173039] and leave an encouraging message on Apple podcasts so other smart coaches can be in the know. Comments and questions can be sent to info@nardianorman.com, and you can also DM on Insta [https://www.instagram.com/nardianorman/]. 👉 Ready to grow an online female-focused education business? Here's how > Genius To Gold [https://www.geniustogoldmethod.com/mini] 🖥️ www.nardianorman.com [https://www.nardianorman.com/]