Phit for a Queen: A Female Athlete Podcast
Psychological Strength with Peak Mind

Psychological Strength with Peak Mind

May 29, 2020


Ashley and April founded Peak Mind: The Center for Psychological Strength in 2019. Their mission is to make information, tools, and techniques from the fields of Psychology and Life Design easily accessible so that everyone who wants to can THRIVE!


April Seifert, Ph.D.

I'm thrilled to be part of Peak Mind because I know first-hand how powerful the fields of Psychology and Design Thinking can be in helping people make the most of the one life they're going to live. You see, everyone has been given the same gift of one life. Few people, however, actively participate in it.



Ashley Smith, Ph.D.

I am passionate about sharing the principles and practices of CBT, applied neuroscience, and positive psychology beyond the walls of my office. While stress and heartache are unavoidable parts of life, I wholeheartedly believe that we always have some choice and some control over things that can maximize our happiness...MINDSET MATTERS!

  • Our brains are powerful but they are not sophisticated and when you know the short cuts that they take, the glitches and the biases in the way that they process information you then have choices.

  • We’d like to help you understand how your mind works so that you can build strength; flexibility, endurance, and stamina a lot like you can when you understand your body.

  • Psychological strength can give you the tools you need to navigate uncertainty in healthy ways.

During Covid19 we're offering free workshops.

We want to help. Click the link below to get started now.


So you know they're legit:

April Seifert, Ph.D., is a social cognitive psychologist, life design strategist, and serial entrepreneur. She is also an endurance athlete and a certified skydiver. She is passionate about helping women make the most out of their one life by creating a full and vibrant life experience. 

Ashley Smith, Ph.D., is a licensed clinical psychologist and entrepreneur who specializes in anxiety and related conditions. She blends cognitive-behavioral therapy, positive psychology practices, and applied neuroscience to help others live happy, fulfilling lives. 



Adrien Paczosa - Live For the Health of Your Body

Adrien Paczosa - Live For the Health of Your Body

May 22, 2020


Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas, and the surrounding counties.  She is the founder of I Live Well Nutrition as well as being the founder of Fearless Practitioners, the division of her business that offers training to dietitians and wellness professionals.

Adrien began her path towards nutrition by falling down. She has been dancing since age 2 and in college was a Kilgore College Rangerette. During practice she took a fall and broke her foot, and that sparked the ideas of needing a new direction in her life. After graduating in 2003 from the University of Illinois – Chicago with a bachelor of science degree in Human Nutrition, Adrien began her career as a staff dietitian at a hospital in downtown Chicago.  She was promoted to the hospital’s Director of Food Service and Nutrition and was responsible for all food preparation as well as patient nutritional care.

While working at her clinical job, Adrien maintained her passion for movement by working as a personal trainer and nutrition coach in downtown Chicago.  In 2006, Adrien returned to Texas to be close to family, friends, and warmer weather! She opened her private practice, I Live Well Nutritional Therapy in 2007 to Create better access to dietitians.

Check out Adrien and I Live Well Nutrition


So you know Adrien's legit:

Adrien is a Certified Eating Disorders Registered Dietitian (CEDRD). Adrien has been active in the local, state, and national dietetic association volunteering and holding board positions. She is currently the Texas Academy of Nutrition and Dietetics Media Representative, which has allowed her to educate more Texans on the power of food. Becoming a board member and now the current chair-elect of Behavioral Health Nutrition (BHN) Dietetic Practice group has been a gift and honor to Adrien, and she continues to believe and strive to hold the bar set by BHN members to the highest degree of professional expectations.

We are disconnected from ourselves.

We are disconnected from ourselves.

April 17, 2020


Jason Belz shares on PHIT for a Queen that we are disconnected from ourselves. We do anything to take us away from being present. His goal is to get people to reconnect with their bodies.

Environmentally, we aren’t connected to our bodies. There’s so much stimulus going on outside our bodies all day long, and in this technology age, we sit all day – working from computers or phones or sitting in school. We are a car city, so we aren’t even walking places or walking to the subway. People have lost this connection to their bodies; how it can move and should move. So that’s my mission – to get people to understand how to move better.

I don’t believe you’re going to be consistent with anything that’s tied to negativity. You can force your head under the water for a while, but eventually, you’re going to come up to breathe.

I’m not going to weigh people and congratulate them on their weight loss. I’m not willing to have those conversations in my gym. It’s about movement and about connecting to your body and having a better understanding of what it can do if you challenge it and pay attention to it.

I like to teach people how to breathe and how that breath can be used to create tension and stability that they can then carry into their resistance training. They can then move more load because they are able to brace and resist force more, and that carries over into their dynamic work.

Females are such an underserved population in every way. With soccer in general, the numbers show the rate of ACL tears being 4-8 times greater with females than with males. This isn’t happening during hard tackles; it’s happening during non-contact plays.

When they are younger, girls aren’t encouraged to go in and lift weights and train. By not getting under a bar, they are not learning how to decelerate load (which is what happens when their body is coming down landing and kicking), and they are not strengthening their connective tissues. These girls are fast athletes on the fields and their muscles fire really fast. We haven’t given them the tools and the strength of connective tissue to keep up with the muscle fibers firing that way.

To prevent ACL injury, we also need to show female athletes ways to protect the knee. Knee stability isn’t in the knee – it comes from the ankle and the glutes and the hip.

Check out Jason and A Greater You, developing injury resilient, high-performance athletes:


So you know Jason is legit –

Jason Belz is a trainer and gym owner at A Greater You (AGY) in Lenexa, Kansas. AGY specializes in group training, creating a sense of community as they focus on attainable and maintainable transformation. Jason believes results are seen in many forms: increased mobility, ease of daily activity, better sleep, growing confidence, strength gain, fat loss, etc.

Some rock-climbing communities are starting to emerge that are focused on body positivity.

Some rock-climbing communities are starting to emerge that are focused on body positivity.

April 3, 2020


  Marisa Michael shares on PHIT for a Queen that some rock-climbing communities are starting to emerge that are focused on body positivity. In these communities, rock climbers are speaking out that you don’t need to be thin to climb. If you have a body, you can climb.

  If you look at rock climbers on social media or in climbing publications, there’s a lot of information about how to lose weight and a lot of information encouraging weight loss to be a better climber. But the research on anthropometrics and climbing ability doesn’t support this. All the research we have says that no, you don’t need to lose weight to be a better climber.

  I love seeing the rock-climbing community come together to encourage rethinking long-held beliefs about weight. They are saying you don’t have to be thinner to climb better, and unnecessary weight loss is actually detrimental and has not been helpful for your body or for your sport.

  The more elite rock climbers get, the more eating disorder patterns they have. There is more pressure for them to perform well. They want sponsors, so they have to do well and compete well. If they think they need to be lighter to do this, they are going to do it.

  For me, there’s not always a balance between my work, my family and myself. I have things take over, but it’s purposeful. I’m mindful of how I spend my time, and a time commitment has to be something that helps my business, my family or my self-care.

  Check out Marisa and Real Nutrition LLC, offering personalized nutrition coaching: Marisa offers rock-climbing courses on her web site that include information on how to eat before, during and after climbing for all levels of climbers – from indoor climbing to competitions and outdoor climbing.


So you know Marisa is legit –

Marisa Michael is a registered dietitian, Board Certified Specialist in Sports Dietetics and certified personal trainer. She owns Real Nutrition LLC, a private practice in Portland, Oregon. She holds a master’s degree in sports nutrition and the International Olympic Committee’s Diploma in Sports Nutrition. Marisa loves triathlons and rock climbing. She firmly believes that food brings joy and a good relationship with food is important to both mental and physical health.

You’ve got to give your body a chance to talk back to you.

You’ve got to give your body a chance to talk back to you.

March 27, 2020

  Tammy Beasley shares on PHIT for a Queen that you’ve got to give your body a chance to talk back to you. You really can learn to hear it, and your body can learn to trust you. But, it’s mutual trust, and both have responsibility.


  When you have an eating disorder, there’s shame and darkness; a secret. The eating disorder has the power when you hide it – it’s a secret in a black hole. But when you expose it to the light – to relationships and to seeking health – it can’t survive. That’s the beginning of the end of the eating disorder.

  As a society, we have never been so rigid and judgmental about our food. We are not giving ourselves any freedom to be an individual and listen to our own bodies. We have to follow this plan or do this and do that. We are a beautiful life, not machines. We can’t put in data and get out data. Calories in versus calories out isn’t a real thing. It doesn’t work that way.

 We’ve pushed ourselves out of the driver’s seat completely with our relationship with body and food. Everything in our culture now is forcing us into the passenger’s seat, saying there’s only one way to eat. We are so opposite in our culture with food and body than we are in embracing diversity in any other way.

  People sometimes think they have to micromanage everything about their bodies. The body is so much bigger and better than that. It’s really incredible how much the body gives to us. It takes the rigid things we give it and works to the best of its ability. Over time, however, micromanaging your body takes a toll. We need to get back to an intuitive place; realizing my body is not your body or anyone else’s body. And my body’s life story at this very moment is unique.

  Trusting our body to communicate with us is a skill. It’s not easy, but it’s worth it. It’s putting yourself back in the driver’s seat.

  It’s important to realize we are always growing as a person and growing in our own appreciation of what our body does for us. It’s a daily decision to say “this is good” to change. Change is different. It doesn’t mean it’s bad if it’s different; it’s just different.

Check out Tammy and Alsana, offering new hope for clients searching for recovery:


So you know Tammy is legit –

 Tammy Beasley, RDN, CEDRD, CSSD, LD, is vice president of clinical nutrition services for Alsana. Tammy has devoted the majority of her 30+ years of experience as a registered dietitian to the field of eating disorders. Having recovered from an eating disorder herself, Tammy is passionate about sharing hope in recovery and is known for her innovative counseling techniques that help clients restore a nurturing relationship with both food and body.

We are Made to Move: Exercise and Eating Disorder Recovery

We are Made to Move: Exercise and Eating Disorder Recovery

March 20, 2020

We are Made to Move: Exercise and Eating Disorder Recovery


   Join us as we speak to Dr. Brian Cook, whose research focuses on the etiological role and therapeutic potential of exercise in eating disorders. We look at the benefit of addressing exercise in eating disorder treatment and treatment tools that can be used. 

  • We don’t have an upper limit to how much we exercise but should there be one? With eating disorders, this is probably a good point to address.
  • Cook believes we must address exercise in treatment just like we do food. We have a professional and ethical obligation to help discern all of the issues that surround exercise and eating disorder treatment. Our bodies are built to move.
  • Intervening on the compulsive aspect of exercise to be able to unlock the potential the benefit of exercise without disordered behavior.
  • We do know that we can use exercise appropriately in treatment to strengthen the body and also the brain and how the brain connects to the body.


You Know He’s Legit

Dr. Cook’s research focuses on the etiological role and therapeutic potential of exercise in eating disorders. His education at the Universities of Rhode Island and Florida and an NIMH funded postdoctoral fellowship provided training under experts in the eating disorders field. He has consistently presented research at international level conferences – including a keynote address at the International Association of Eating Disorders Professionals conference in 2017, published in leading journals, and written several invited book chapters. These accomplishments provide strong evidence of his passion for improving the lives of individuals and his potential for continued impact in the field of eating disorders. He has translated this research into clinical practice in his role as V.P of Movement, Research, and Outcomes at Alsana Eating Disorder Treatment & Eating Recovery Centers.

To find out more about Dr. Cook’s work and the treatment at Alsana Eating Disorder and Treatment Centers Go To:

Preventing injury in young female athletes comes down to recovery with Emily Pappas.

Preventing injury in young female athletes comes down to recovery with Emily Pappas.

March 13, 2020

Pappas shares on PHIT for a Queen that preventing injury in young female athletes comes down to recovery. Humans are able to adapt to about anything if provided enough recovery for the training modality.

We have not really portrayed female athletes in science the way we should. The research is far behind in understanding the menstrual cycle and in claiming that certain hormones cause injuries.


The majority of young female athletes have menstrual cycle irregularity, primarily related to energy availability. Studies are beginning to show a relationship between those irregularities and soft tissue injuries.

In an overuse injury, we are chronically exposing the tissue to more force than it’s able to handle or recover from. We need to increase the strength of muscles, tendons, and ligaments and also learn to move our bodies in coordination so more muscle fibers within a muscle or more muscles, in general, are working together to absorb these forces. 

Strength training must progressively overload and then allow for recovery.

Strength training is so important for any female athlete, regardless of whether she has any type of “predisposed risk” to injury or not.

There is no adaptation without recovery.

Some of the best athletes in the world are training hours and hours a week, but they are improving because they are notching that hard work with the appropriate recovery.

In a culture that says, “Don’t sleep, work hard, head down,” I like to say, “Work hard, but also work smart.”

Check out Emily and Relentless Athletics:


So you know Emily is legit –

Emily Pappas is the founder of Relentless Athletics in Hatfield, Penn. She has a Master of Science degree in educational physiology and is an adjunct at Temple University, instructing a course on the development of female athletes. Emily has experience coaching and programming at the Division I collegiate level, working as an assistant strength coach for an internship with Temple University’s women’s rugby team. Emily holds her USAW Sport Performance certification. Her company specializes in female athlete development through strength training, sports nutrition, and sports injury rehabilitation.

Andrew Dole shares on PHIT for a Queen

Andrew Dole shares on PHIT for a Queen

January 10, 2020

Andrew Dole shares on PHIT for a Queen why “He comes informed when working with his athletes. Addressing Context= individual needs of the athlete.”


  • His style is sorting science with common sense.
  • Dairy can be a great resource as a complete nutritional package for that athlete.
  • When working with his athlete’s takes the approach that you don’t have to take in dairy but what are you going to replace it with?
  • Explore if your food beliefs are driven by who you associate with (culture within sport).
  • Myth #1 -Debunks that humans can drink milk through their adult ages because they have been able to evolve to handle milk consumption.
  • Myth #2- If you are not allergic to dairy there will not be an inflammatory response as a result of dairy consumption
  • Myth #3-Challenges the myth that dairy causes phlegm.
  • Myth #4-When asked if dairy interferes with an athlete’s hormone levels Andrew challenges it with decades of champion athletes that have been vocal about their dairy consumption.
  • M-TOR is a nutrient sensor pathway that is responsible for increasing muscle synthesis.
  • Leucine & Arginine are the light switches for the M-TOR pathway.
  • Myth #5-Whey in comparison to plant-based protein foods you would generally have to consume double the amount to get the same amount of leucine.
  • We are tending to lack the context in which we hear our nutritional science.


Check out Andrew and his work-

5 – part series on whole foods vs engineered foods and how to use them together in endurance events.

Looking to learn more about dairy and ways to incorporate into your diet-


So you know Andrew is legit:

Andrew Dole is the owner of BodyFuelSPN, a sport performance and lifestyle nutrition practice in Castle Rock, CO specializing in endurance athletes and weight management. An active triathlete, certified executive chef and triathlon coach Andrew manages clients around the world combining nutrition science, behavior modification, and culinary expertise into powerful life-changing nutrition interventions or sport performance-driven plans.

A graduate of the Metropolitan State University of Denver and earned a master’s degree from Kansas State University as well as a degree in culinary arts from the Art Institute of Colorado.

Andrew is also a published sports dietitian on the topic of exercise-associated muscle cramping and works with a variety of corporate clients, cities, sports clubs, and community health initiatives.

In addition to public speaking and private practice, Andrew has taught culinary and nutrition at the college level for over 10 years.


Eating Disorder to Olympic Athlete with Cyclist Dotsie Bausch

Eating Disorder to Olympic Athlete with Cyclist Dotsie Bausch

November 22, 2019

Dotsie Bauch’s journey to the Olympics has been extraordinary: after recovering from anorexia she found cycling and became a Silver Medalist at the age of 39 years of age. She shares how movement was an important part of her recovery and how decisions she made for herself along the way helped with performance.




  • Dotsie’s journey to the Olympic has been extraordinary; after recovering from anorexia, where she almost lost her life, Dotsie found cycling at the age of 26 that helped in her recovery. Twelve years later she competed in the 2012 Olympic Games in London at the age of 39 years of age won an Olympic Silver Medal.
  • Dotsie shares her journey of compulsive exercise, disordered eating, and recovery where movement was a part of her recovery.
  • For Dotsie, going dairy-free was important to her because of the ethical stand on situations of what goes on behind closed doors in our food system. She did not want to pay into that system anymore and changed her diet to more of a plant-based diet.   She noticed that it made an impact on the way her body felt during training. She shares her tips and tools to make sure you get the amount of fuel you need!


 You Know She’s Legit:

After concluding a prolific professional cycling career that produced a medal at the 2012 London Olympic Games, eight US national championships, two Pan American gold medals and a world record, Dotsie Bausch has become a powerful influencer for plant-based eating for athletes and non-athletes alike. Named by VegNews in 2019 as one of the top 20 most influential vegans in the world, she utilizes her degree in plant-based nutrition to inform her impassioned messages as an advocate on behalf of humans, planet earth and animals.

Never one to shy away from facing staggering odds – just like she did in the Olympics while riding for Team USA, whose unlikely and triumphant story is chronicled in the Netflix documentary “Personal Gold” – her latest initiative is founding the non-profit Switch4Good. Switch4Good launched in early 2018 with a television commercial featuring six Olympians from four different countries and proves that cow’s milk is not part of a high-performance diet. The ground-breaking commercial aired on NBC during the 2018 Winter Olympic Games closing ceremonies and on ABC during the Academy Awards broadcast. View the commercial at Bausch is also one of the stars of the film The Game Changers (, which chronicles the story of the world’s most dangerous myth. Directed by Academy Award-winner Louie Psihoyos and executive produced by Oscar-winner James Cameron, The Game Changers released to worldwide audiences in October of 2019 and in just one week, became the #1 downloaded film of all time on iTunes.

Long before embodying radiant health and becoming an influential game-changer, Bausch struggled for years with severe eating disorders and a recreational drug habit, that combined, led to a suicide attempt. It was during her recovery that she discovered her gift and love for the bike.

Bausch speaks passionately around the world, spreading her message about the numerous benefits – humane, nutritional and environmental – of plant-based eating. Her popular TEDx Talk, “Olympic Level Compassion,” has garnered over 275,000 views and has been a catalyst of change for thousands of people.


To find out more about Dotsie and to get connected go to:

Dotsie’s Ted Talk: Olympic Level Compassion


Instagram: Veganolympian

Other Resources


30 Minute Vegan Dinners with Megan Sadd



Cecelia Townes shares on PHIT for a Queen “How when she got the NOs she just redirected.“

Cecelia Townes shares on PHIT for a Queen “How when she got the NOs she just redirected.“

November 15, 2019

Cecelia Townes shares on PHIT for a Queen “How when she got the NOs she just redirected.“


  • Found her joy for sports by age 5 playing tennis
  • Missed her love of the sport so much she walked on to the Howard tennis team.
  • Found she couldn’t escape sport even during her law school.
  • Challenged herself to look at what she wanted out of her career and did she really want to give up the sport.
  • She wanted to stay within athletics and found her love of teaching student athlete’s skills.
  • She started Beyond the Game which provides lifestyle workshops.
  • After her persistence to address the way women in sports are being covered, she created her own blog that has now shaped into its own company including coverage on ESPNW.
  • Sexism is real
  • When hearing “no one watches women sports.” Her reply is “Because no one puts on the tv.”
  • You have everything to be successful you just have to unlock it.
  • Your job is to find your purpose here on earth. You are more than an athlete.


So, you know she is legit:  

After graduating from UCLA School of Law Cecelia Townes began to reflect on her experience as a tennis student-athlete at Howard University and take a critical look at how women in the sports industry were being portrayed. She realized that more could be done to help prepare student-athletes for life after college sports and to improve the position of and conversation around women in sports. 

With those ideals in mind, Cecelia founded Beyond the Game LLC, a company that provides workshops that prepare student-athletes for life outside of sports, and GladiatHers®, an organization dedicated to using content, events, workshops, and mentorship to empower, inspire and connect women in sports. From career-oriented workshops and events to written and verbal commentary on women playing and working in sports, Cecelia is a leading voice on a woman's role in this male-dominated industry. Cecelia also continues to practice law, where she focuses on employment and labor law and issues of diversity and inclusion.

Cecelia has previously written for such outlets as ESPNw, Sport in Law and Women Talk Sports, and her efforts for GladiatHers® have been highlighted by top outlets such as Bloomberg