Ep 7: Can training legs actually help your Handstands? Here’s What the Science Actually Says

Episode 9: Stronger Than Before (BrigadeX): Training Through Grief, Birth & Breastfeeding

We had to restart this conversation four times - because André cried, then Zerlina cried, then the light blew, and then André wanted Daddy. This is motherhood. And this is what it looks like to rebuild strength anyway. In this episode, I sit down with Rene - eight months postpartum and stronger than she was before having a baby. We talk about what it really takes to return to training after birth (spoiler: it’s not bounce back culture), how grief shaped her motivation, why bodyweight strength hits different after pregnancy, and what progress actually looks like when you’re still breastfeeding and sleep deprived. We also get into: * Why dips are harder when you’re tall (and how she still nailed them) * How smart programming trumps “just doing more” * What strength means now—as a mother, an athlete, and a woman * The invisible mental gains that came from holding a handstand... and holding a baby This isn’t a story about perfect routines. It’s about making it work - with less time, more purpose, and a system built for women. Whether you're three months or three years postpartum, you’ll take something from this one.

Ep 8: Menopause Isn’t the End of Strength - It’s a Signal Problem (How ALT Training Rebuilds Power When Your Body Starts Misfiring)

Sick of being told "women should lift heavy" and not knowing how to start? In this episode, I talk about the complexities of menopause and how it affects women’s strength training. I break down what’s actually happening in the body when hormones shift - especially how it impacts the nervous system and introduce a system I use called Asymmetrical Load Tolerance (ALT). It’s a way to help women maintain strength, coordination, and stability through perimenopause and beyond. I’ll walk you through the physiology, explain the concept of signal loss, and show you how to train in a way that actually works during this stage - not just what the internet says you should be doing. 00:00 Introduction to Menopause and Strength Training 02:33 Understanding the Impact of Menopause on the Nervous System 06:10 The Brain-Body Disconnect During Menopause 09:46 Physiological Changes During Menopause 12:21 Signal Loss and Its Effects on Training 18:09 Introducing Asymmetrical Load Tolerance (ALT) 21:41 Phases of ALT: Preparation, Potentiation, and Consolidation 26:19 ALT for Perimenopausal Athletes 35:01 Conclusion and Final Thoughts on Strength and Menopause and as promised, here is my email address: shimi@powerandposture.com.au References (menopause) * Sipilä, S. (2014). Estrogen Influences on Neuromuscular Function in Postmenopausal Women. PMID: 25359124 * Kang, S., Park, I., & Ha, M. (2024). Dynamic neuromuscular stabilization training improves stability in middle-aged women. [Published 2024] * Baumeister, J., Reinecke, K., & Weiss, M. (2016). Effect of joint stabilizers on proprioception and stability. [Published in Journal of Sports Medicine & Physical Fitness] * Tiidus, P. (2023). Estrogen and Menopause: Muscle Maintenance, Repair, Function, and Health. * MDPI (2024). Neuromuscular degeneration in postmenopausal women: A review. * PET Scan Study (2024). Brain estrogen receptor activity changes during menopause: A neuroimaging perspective. [PET imaging study on menopause-related brain changes] * MDPI (2024). Hormone Replacement Therapy protects skeletal muscle function and coordination in postmenopausal women. [Published 2024] Load Tolerance & Asymmetrical Loading References * Yan, B., Yao, S., Zhang, J., Li, C., Han, T., Hu, Q., & Lv, K. (2025). Effects of asymmetric load bench press offset training on muscle activation patterns and fatigue in strength-trained athletes. Frontiers in Physiology. DOI:10.3389/fphys.2025.1592477 * Changes in Muscle Activity during Asymmetric Bench Press among Resistance-Trained Individuals (2020). International Journal of Environmental Research and Public Health. Demonstrated greater activation on the loaded side when using 2.5%, 5%, and 7.5% asymmetry at 70% 1RM. * Saeterbakken, A. H., Solstad, T. E., Behm, D. G., et al. (2020). Muscle activity in asymmetric bench press. European Journal of Applied Physiology, showing differential activation in pectoralis and deltoid muscles during 5% and 10% load shifts. * Zeng, Z., Shan, J., & Wang, Y. (2022). Asymmetries in muscle strength, proprioception, biomechanics, and posture in unilateral knee osteoarthritis. Frontiers in Bioengineering and Biotechnology. Found that proprioceptive differences correlate with altered joint loading and muscle strength imbalances. * Heshmati, S., Tabrizi, K. G., et al. (2025). Effects of Asymmetric vs Symmetric Sport Load on Balance & Strength. Sports (MDPI). Compared dominant vs non-dominant side outcomes in female athletes exposed to asymmetrical training. * Devita, P., Hortobágyi, T. et al. (2018). Mediolateral postural stability when carrying asymmetric loads. Clinical Biomechanics. Demonstrated significant changes in lower-limb joint moments and stability control under uneven load conditions.

Ep 7: Can training legs actually help your Handstands? Here’s What the Science Actually Says

In this episode, We explore the often-overlooked connection between leg strength and handstand performance, emphasizing the importance of the nervous system in skill acquisition. We introduce concepts like the rebound window and rebound retention capacity, highlighting how these factors influence training outcomes, especially for women. Practical programming strategies are discussed, focusing on how to create a safe and effective training environment that fosters skill retention and progress. The episode concludes with a call to action for coaches and athletes to rethink their approaches to training. 00:00 Introduction to Handstands and Leg Strength 02:53 The Role of the Nervous System in Handstands 05:28 Understanding the Rebound Window 08:24 Rebound Retention Capacity and Its Importance 10:31 Programming for Women: Nervous System Considerations 12:55 Practical Programming Strategies for Handstands 14:52 The Intersection of Strength and Nervous System Prep 16:46 Addressing Female-Specific Training Needs 18:04 Load Tolerance vs. Load Perception 20:21 Building a Comprehensive Training Program 22:00 Conclusion Genpop References: * Stronger By Science — “How Exercise Affects Your Brain” How different intensities of exercise influence learning, memory, and brain plasticity. Explanation of the consolidation window. * Barbell Medicine — “Fatigue Explained” Breaks down central vs peripheral fatigue in a readable, science-based format. Explains leg fatigue as CNS modulation. * The Ready State (Kelly Starrett) — “Why You Should Train Legs Before Skill Work” outlines the nervous system principle behind sequencing training. Scientific references * Geertsen, S.S., Christiansen, L., & Roig, M. (2016). Effects of different exercise intensities on motor skill learning and consolidation. PLOS ONE, 11(8), e0159589. * Holman, M.E., & Staines, W.R. (2021). The effect of acute aerobic exercise on the consolidation of motor memories. Experimental Brain Research, 239(8), 2461–2475. * Roig, M., Skriver, K., Lundbye-Jensen, J., Kiens, B., & Nielsen, J.B. (2012). A single bout of exercise improves motor memory. Frontiers in Human Neuroscience, 6, 85. * Adami, R., Saha, B., Vitali, I., et al. (2018). Reduced loading of the hindlimbs in mice affects neural stem cells and alters brain function. Frontiers in Neuroscience, 12, 336. * Datla, N. (2016). Effects of local muscle fatigue on proprioception and motor learning. Master’s Thesis, Wayne State University. *

Ep 6: Gemma's relentless journey to bodyweight strength as a woman in her 40s

From no strength to one arm chin ups. In this episode, I interview Gemma, an OG member of Bodyweight Brigade, who shares her inspiring journey from having no strength background to achieving superwoman strength in calisthenics. Gemma discusses the importance of consistency, mindset, and pushing through challenges, especially as a woman over 40. She emphasizes that anyone can start strength training at any age and that small wins can lead to significant progress. The conversation touches on the unique challenges women face in fitness, the impact of health issues, and the empowering nature of bodyweight training. 00:00 Introduction and Background 01:31 Gemma's Journey to Strength Training 04:36 The Role of Meditation and Yoga 07:32 First Chin-Up Experience 10:24 Mindset and Determination in Training 13:32 Navigating Challenges and Setbacks 16:37 2023: A Year of Struggles and Resilience 25:25 Overcoming Health Challenges Through Training 27:56 The Mindset of Persistence 30:31 Strength and Progression in Your 40s 34:21 Discipline vs. Motivation 37:23 Current Training Regimen and Goals 41:33 Pushing Through Pain and Sensation 45:17 Empowering Women in Strength Training 48:00 The Importance of Strength Training for Women 51:02 Building Confidence Through Small Wins 53:02 Exploring Hand Balancing Skills

Ep 5: Why Hypermobility May Slow Down Strength Progress (and What to Do About It)

In this episode, We delve into the complexities of hypermobility, exploring its impact on strength training and athletic performance. We discuss the role of collagen types, neuromuscular challenges, and the unique fatigue patterns experienced by hypermobile individuals. We also look at the importance of tailored training approaches that focus on stability, proprioception, and energy management, while also redefining progress metrics for hypermobile athletes. 00:00 Understanding Hypermobility 05:37 Neuromuscular Challenges in Hypermobility 12:00 Fatigue and Energy Management for Hypermobility 16:53 Building Power and Strength in Hypermobility 20:31 Training Strategies for Hypermobility 29:45 Mindset and Progress for Hypermobility References & Further Reading 1. Child, A. H. (1986). Joint hypermobility syndrome: A clinical study of 66 patients. Annals of the Rheumatic Diseases, 45(12), 953–957.→ Explores abnormal collagen ratios (Type I vs Type III) in hypermobility. 2. Hakim, A. J., & Sahota, A. (2006). Joint hypermobility and skin elasticity: The hereditary disorders of connective tissue. Clinical Dermatology, 24(6), 521–533.→ Discusses collagen mutations and connective tissue fragility in Ehlers-Danlos Syndrome. 3. ALMohiza, M., & Reddy, R. S. (2025). Exploring the dynamics of stability and lumbar proprioception in hypermobility syndrome: A cross-sectional study. Journal of Orthopaedic Surgery and Research, 20, 285.→ Highlights proprioceptive deficits and their impact on movement control. 4. Rombaut, L., Malfait, F., De Wandele, I., Cools, A., Thijs, Y., De Paepe, A., & Calders, P. (2012). Muscle strength, muscle mass, and function in women with the hypermobility type of Ehlers-Danlos syndrome. Arthritis Care & Research, 64(10), 1584–1592.→ Details strength and neuromuscular issues in women with hEDS. 5. World Physiotherapy Congress Proceedings (2023). Central fatigue is greater than peripheral fatigue in people with symptomatic joint hypermobility.→ Explores how central nervous system fatigue plays a bigger role than peripheral fatigue in hypermobile populations. 6. The EDS Clinic. Exercises for Managing Hypermobility and EDS.→ Recommends isometrics, proprioceptive loading, and gradual strength work tailored to joint instability.