Phit for a Queen: A Female Athlete Podcast
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


The Plate Method helps bring back the fun and enjoyment

The Plate Method helps bring back the fun and enjoyment

November 8, 2019

Wendy Sterling & Casey Crosbie (dynamic duo dietitians) share on PHIT for a Queen “How the Plate Method helps bring back the fun and enjoyment to eating and takes away the exactness. “


  • Avoiding “exactness” a hyper-focus around numbers.
  • Eating doesn’t need to be number focused.
  • Add back the fun and enjoyment of eating.
  • The Plate Method fill the plate up and make sure all food groups are present.
  • Aim for half the plate carbohydrate.
  • Depending on their goals there may be different versions of the plate.
  • Snacks vary according to their nutritional goals.
  • It is important to incorporate variety each and every day!
  • Does your plate make sense?
  • It is easily understandable for all.
  • The Plate Method helps to teach normalcy around food.

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Available wherever books are sold, including Amazon.

Follow me on social media!

Instagram: @platebyplateapproach

Facebook: The Plate by Plate Approach


Wendy Sterling, MS, RD, CSSD, CEDRD-S is a Certified Eating Disorder Registered

Dietitian and Approved Supervisor through the International Eating Association of Eating Disorder Professionals, and a Board Certified Specialist in Sports Dietetics in the Bay Area in California. She specializes in sports nutrition and eating disorders. Wendy maintains a private practice in Menlo Park and Los Altos, California.



Wendy is a co-author of “How to Nourish Your Child Through an Eating Disorder:  A Simple, Plate-by-Plate Approach to Reestablishing a Healthy Relationship with Food.” She and her colleague Casey Crosbie created the innovative approach to refeeding called the “Plate-by-Plate Approach,” a no-numbers, visual approach, which has been featured in the Journal of Nutrition and Dietetics in an article entitled, “The Use of the Plate-by-Plate Approach for Adolescents Undergoing Family-Based Treatment.”  For tips, support and encouragement on building good plates for nutrition rehabilitation for the treatment of eating disorders, follow on Instagram: @platebyplateapproach.  

She is also the co-author of, “No Weigh! A Teen’s Guide to Body Image, Food, and Emotional Wisdom,” a book co-written by an adolescent doctor, therapist, and herself as the dietitian for teens about their changing bodies, hormones, emotions, and tips for improving sleep, body image, and their relationship with food.  

Wendy has been the Team Nutritionist of the Oakland Athletics since 2016.   She has consulted for the Golden State Warriors, New York Jets  (2006-2013), NY Islanders, and Hofstra University’s Women’s Lacrosse and Volleyball teams, where she worked directly with players to improve endurance, speed, and explosiveness. Wendy has worked closely with the Menlo School since 2014, where she has developed a sports nutrition curriculum for the Athletics program and has consulted for the Santa Clara Aquamaids synchronized swim team. She is a Sports Performance Nutrition Consultant for a variety of Sports Agencies, where she helps athletes achieve peak performance prior to the NBA draft and NFL Combine.  Wendy is part of the United States Olympic Committee Sports Dietitian Registry. She works closely with competitive athletes in order to enhance sports performance and gain a competitive edge.

Wendy worked at  The Healthy Teen Project, an intensive outpatient program and partial-hospitalization program for teens struggling with eating disorders, from 2014-2017. Wendy provided nutrition counseling to children and adolescents in the Eating Disorders Center at Cohen Children’s Medical Center of New York which is part of the NS-LIJ Health System from 2001-2011. There she worked as part of a multi-disciplinary team, evaluating and treating a spectrum of eating disorders and disordered eating. She has conducted research in the areas of amenorrhea, osteoporosis, and metabolism on adolescents with eating disorders and her publications can be found here.  Wendy has been on the Clinical Advisory Board of Project HEAL, a nonprofit organization created to aid in the funding for the treatment of eating disorders since it was created in 2008.

Wendy received her B.S. in dietetics/nutritional sciences from Cornell University. She earned her Master’s Degree in Nutrition Education at Teacher’s College at Columbia University where she also completed her dietetic internship. Wendy is a former competitive dancer and All-American Cheerleader.

Follow her on Instagram at @wendy_sterling! 



Casey Crosbie is a Registered Dietitian and a Board-Certified Specialist in Sports Dietetics. She currently serves as Director of Nutrition Services for the Healthy Teen Project in Los Altos, CA and is a co-author of the book "How to Nourish Your Child Through an Eating Disorder: A Simple, Plate-by-Plate Approach to Rebuilding a Healthy Relationship with Food." She has published 3 scholarly articles, including “The Use of the Plate-by-Plate Approach for Adolescents Undergoing Family-Based Treatment.” Casey previously served as Lead Dietitian for the Lucile Packard Children’s Hospital Comprehensive Care Program for Eating Disorders at Stanford.  



Trauma Informed Yoga and the Body with Emily Anderson

Trauma Informed Yoga and the Body with Emily Anderson

November 1, 2019

Emily Anderson is a Licensed Therapist, a Registered Yoga Teacher, and a Certified Trauma-Conscious Yoga Method facilitator. She defines and explains how trauma impacts our body, how trauma-informed yoga can be beneficial and other treatment modalities including Somatic Experiencing.


  • Emily defines trauma for us. Usually, when people think of trauma they think of trauma as specific events; war, sexual assault or and accident. Emily finds it beneficial to widen the definition of trauma to include how it impacts the nervous system. Anything that overwhelms our ability to cope, can be registered in our nervous system as traumatic. So anything that is too much, too soon, too fast.
  • Trauma doesn’t just impact the part of our brain that is in charge of logic and reason, that part of our brain tends to go offline when we are overwhelmed. It impacts the lower level parts of our brain that are in charge of survival. Therefore it is helpful to treat the lower parts of our brain and body in the treatment process.
  • Trauma-Informed Yoga can be beneficial because much of it based on choice, it is not about a facilitator telling you what to do with your body but finding and offering lots of options. The individual can begin to be curious about how their body is reacting and choose what type of movement the body is needing at that moment.
  • Emily shares treatment theories on how to heal trauma including EMDR and Somatic Experiencing.


You Know She’s Legit:


Emily Anderson is a licensed therapist and founder of Embodied. Counseling + Yoga in Kansas City. She is a Registered Yoga Teacher and a Certified Trauma-Conscious Yoga Method facilitator. Emily applies an integrative approach to therapy and trauma healing that is informed by neuroscience and rooted in compassion and validation. She utilizes evidence-based modalities such as EMDR, yoga, mindfulness, and Somatic Experiencing. She offers individual trauma-informed therapy for adults as well as groups and workshops. Emily’s intention as a therapist is to provide a safe space for individuals to get curious and cultivate an awareness of their own mind-body connection. A space where they can tap into their innate resiliency and their body’s own wisdom to heal. Emily is a former collegiate athlete and marathon runner. She found healing benefits personally from the modalities that she now offers professionally. When she’s not working, Emily’s favorite ways to recharge are traveling internationally, hiking new trails all over the world, sipping on a mug of hot tea, and spending time with her favorite people.



To find out more about Emily's practice and to get connected about upcoming workshops or events go to:

Instagram @embodied_counseling


Bethany Hamilton shares “How surfing was in her blood and she knew nothing would keep her from her passion” on PHIT for a Queen.

Bethany Hamilton shares “How surfing was in her blood and she knew nothing would keep her from her passion” on PHIT for a Queen.

October 25, 2019

Clip-8.58 “ Some say the wave I surfed was 40- 50 foot, bigger than a house.

Bethany Hamilton shares “How surfing was in her blood and she knew nothing would keep her from her passion” on PHIT for a Queen.



  • Surfing was just something she was destined for.
  • While in the hospital recovering a fellow surfer who lost a leg from a shark but didn’t keep him from surfing.
  • An important part of surfing is understanding the ocean.
  • Started with a short film that was focused on high-performance surfing ended up in a documentary.
  • She has a passion for riding bigger and scarier surfs and the highlight was surfing The Jaws.
  • I didn’t know what I was capable of but I was willing to try.
  • We can all overcome more than we know!
  • My faith in God was my rock in a hard place.
  • So many of us are more unstoppable than we know!


Check out the teaser to her incredible story: 

Professional surfer Bethany Hamilton is a global icon and inspirational beacon. She rose from the personal tragedy of losing her arm to a tiger shark at the age of thirteen to becoming one of the world’s leading female surfers. BETHANY HAMILTON: UNSTOPPABLE follows Bethany over a four-year journey, capturing what it means to be unstoppable. In 2005, she took a first-place result in the National Amateur Competition, just 9 months after the tragedy occurred. She went on to become a Billabong XXL Global Big Wave Award Nominee and two years later she was honored by ASP with the Peter Whittaker Award for “Integrity, Respect, Achievement, and Sportsmanship while displaying a passion for surfing.” Soon thereafter, she met and married her soul mate, Adam Dirks, and the following year, she came in first place at the Women’s Pipeline Pro. In 2015, Bethany and Adam welcomed their first child Tobias and within a year of giving birth, she surfed the most dangerous wave in the world – “Jaws.” Following that remarkable achievement, Bethany went on to finish third in the Fiji Pro beating a six-time World Champion and the 2016 World Champion. Bethany continues to prove that nothing will stop her from achieving her dreams and inspiring millions of people along the way

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