Phit for a Queen: A Female Athlete Podcast
Being GAME-DAY-READY starts with the right understanding of our body.

Being GAME-DAY-READY starts with the right understanding of our body.

September 18, 2020

Being GAME-DAY-READY starts with the right understanding of our body.


You want the right approach to nutrition to fuel your efforts. And just like everything else about sports, it starts with your thinking. My approach combines an understanding of science but also a therapeutic delicacy of exploring the relationship one may have with food, weight, performance, or body image. Embrace the right perspectives and abandon formulas, and you will see the short term results that you want — long into the future.

As your dietitian, my role is to not judge. I am here to:

  • Listen
  • Observe where you are currently
  • Reflect where you want to be
  • Walk beside you on how to get there

In a way, I am a relationship expert that helps you explore and strengthen your relationship with food, weight, body image, and sports performance — helping to find a place where these can mutually co-exist and thrive with enjoyment.


So you know she's legit:

  • MS — registered dietitian, University of Kansas
  • Board Certified Sports Specialist (CSSD)
  • Certified Eating Disorder Registered Dietitian ( CEDRD)

Join her tribe:

Rebecca's Website

Finding your Sweet Spot: How to Avoid RED-S







GOOD TO GO: What the athlete in all of us can learn from the strange science of recovery.

GOOD TO GO: What the athlete in all of us can learn from the strange science of recovery.

July 2, 2020


Christie Aschwanden is the author of GOOD TO GO: What the Athlete in All of Us Can Learn From the Strange Science of Recovery and co-host of EMERGING FORM, a podcast about the creative process. She’s the former lead science writer at FiveThirtyEight and was previously a health columnist for The Washington PostChristie is a frequent contributor to The New York Times. She’s also been a contributing editor for Runner’s World and a contributing writer for BicyclingHer work appears in dozens of publications, including DiscoverSlateConsumer Reports,  New Scientist,  More,  Men’s JournalMother Jones,, Smithsonian, and O, the Oprah Magazine.

She’s the recipient of a 2014/2015 Santa Fe Institute Journalism Fellowship In Complexity Science and was a 2013/2014 Carter Center Fellow. Christie received a grant from the Pulitzer Center for Crisis Reporting in 2007 to travel to Vietnam and report on the legacy of Agent Orange. Her television report on Agent Orange, created in collaboration with producer George Lerner, appeared on the PBS program Foreign Exchange with Fareed Zakaria in June 2007. Her New York Times article about an Agent Orange remediation project in Vietnam’s central highlands was awarded the 2008 Arlene Award for articles that make a difference.


So you know she’s legit:

Christie was a National Magazine Award finalist in 2011. Other honors she’s received include the Best Article Award (2005) and Outstanding Essay Award (2007) from the American Society of Journalists and Authors, an honorable mention for print journalism from the American Institute of Biological Sciences (2007), the National Association of Science Writers’ 2013 Science in Society Award for Commentary/Opinion, a Sigma Delta Chi Award for Public Service in Magazine Journalism from the Society for Professional Journalists in 2015, and an AAAS/Kavli Science Journalism Award and an Information is Beautiful Award in 2016. She has twice been a finalist for the NIHCM Foundation Health Care Digital Media Award (in 2016 and 2017).

Training is not one-size-fits-all with Kim Peek

Training is not one-size-fits-all with Kim Peek

June 26, 2020

Training is not one-size-fits-all.  Learn to take a self-study approach so you can thrive as an athlete.


In her early 40s, Kim became a runner, a triathlete, and then a coach. But she didn’t always like endurance activities. At one point, she threatened to fire her trainer because the sessions involved Kim running around the 1/10th mile track at the gym. She stuck with it because she enjoyed the camaraderie among the moms, and because she quickly dropped 50 pounds, all while realizing she was capable of achieving hard things.

The discipline she developed as a runner gave her the strength to face a 2015 breast cancer diagnosis with courage. She continued running through treatment and celebrated the end of chemo by running a half marathon with a group of friends a week later.

As a new mom, a frequently-injured runner, or a breast cancer survivor, Kim was never content with sitting back and letting life happen to her. Every obstacle, injury, and surgery motivated her to look for solutions and continue her education. 

Now—as a coach, podcaster, and author—Kim shares the lessons she's learned so that others can discover the solutions she so desperately needed. 

As a runner and fitness enthusiast, I enjoy pushing my body and mind to achieve things I previously believed were “impossible.” As a coach, I believe that everyone has the ability to become who they want to be.

Check out Kim and all of the resources she offers at

Check out Kim's new book:

So you know she's legit:

USA Track and Field Level I Coach, USA Triathlon Level 1 Coach, Lydiard Level II,  Healthy Running, and RRCA (Road Runners Club of America). ACE Certified Group Fitness Instructor. Kim is a Functional Aging Specialist and a Breast Cancer Exercise Specialist. And she is also certified to coach TRX, kettlebells, foam rolling, and multiple forms of resistance training. 

On all social media as @Powerofrun

Instagram: @Powerofrun

Podcast: Power Up Your Performance

Newest book: Holistic Endurance Training: The Integrated Approach to Thriving as an Athlete

Lia Nees discusses hypnosis for Athletes

Lia Nees discusses hypnosis for Athletes

June 19, 2020


Today we spoke with Lia Nees the founder of Cephalo Hypnosis and the creator of Hypnotic Athlete Accelerator an 8-week hypnotic female coaching program for athletes.

Lia says "I know what it’s like to feel like your mind is working against you, keeping you from reaching your goals."

I was struggling to reach my goals. I couldn’t get out of my rut. I couldn’t get past my own fear and anxieties. The smallest hitch would derail me. I felt stuck and overwhelmed watching everyone else around me thrive. I tried using willpower but eventually, willpower always runs out.

So I set off on a mission to learn about how the mind works. I wanted to understand why our mind seems to work against us, and how to get it to work with us.

In my search to master my mindset, I came across hypnosis. I learned the language of the subconscious and realized everything I had been doing wrong. From then on, I felt like I had a secret mental superpower! I rapidly surpassed every single one of my goals - all without using willpower... And everyone started asking how they could replicate the same results in THEIR lives too, most of whom were athletes.

So, I put together a program to teach my signature methodology that has allowed me to drastically change my life — all through hypnosis. That is how "Hypnotic Athlete Accelerator" was born!

My mission is to share my passion for hypnosis and its many benefits to improve people's lives the same way it improved mine.


So you know she's legit:

Lia Nees is an NGH Certified Hypnotist

The Athletes Gut with Patrick Wilson PhD.

The Athletes Gut with Patrick Wilson PhD.

June 12, 2020

Today we talk with Patrick Wilson, author of the Athletes Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress.  The Athlete’s Gut makes sense of the complicated gastrointestinal tract and offers solutions to the tummy troubles that keep athletes from enjoying and excelling in their sport.


Questions We Tackle:

  • Why Dr. Wilson wanted to focus his work on the athlete's gut. The majority of endurance athletes suffer from some kind of gut problem during training and competition. Symptoms like nausea, cramping, bloating, side stitches, and the need to defecate can negatively impact an athlete’s performance. 
  • The topic is discussed more and a topic of interest is it because there are more gut problems that athletes are experiencing than in years past?
  • Wilson shares with us his top 5 tips for managing gut issues.
  • What should an athlete use? We tackle what is better- formulated products vs a more whole-food approach. 

So You Know He’s Legit:

Patrick Wilson is an associate professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a Ph.D. in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska-Lincoln. Wilson has authored over 45 scientific articles that span the disciplines of exercise science, sports nutrition, and health. He is the author of the recently released book, The Athlete's Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress. Wilson is also a credentialed registered dietitian.

Go-to resource for endurance and adventure enthusiasts. GritLink

Go-to resource for endurance and adventure enthusiasts. GritLink

June 5, 2020



Our Mission - To be the go-to resource for endurance and adventure enthusiasts for finding health care and knowledge that uniquely speaks to their training lifestyle and gritty mindset.


Cortney Jacobsen has held product leadership positions at Amazon, Brightcove, and Disney. Her undergraduate majors of Classical Piano and Electrical Engineering speak to her mission to balance creativity and logic and found that a career in product management suited this quest well. She fell in love with the outdoor life when she moved to Seattle in 1998. In 2015, she started Northwest Energy Lab, a coaching service for endurance athletes. She is excited to reach more active and adventurous people through building GritLink.

Joan Studley has worked at Microsoft, aQuantive, and CDK Global, and ultimately discovered skill and passion for product management. She has an underlying personal belief that we should constantly pursue knowledge and discovery, and we create a more enriched community by sharing with others.  She has participated in endurance sports for years, primarily cycling and running, which help her decompress while exploring nature. She is excited to combine her interests in connecting people and information with outdoor endurance activities thru GritLink.


  • We believe that active people are happy people. And happy people are healthy people.
  • We believe that both outdoors and activity are keys to longevity.
  • We believe it is important to help endurance athletes and adventurers stay active as much and as often as possible.


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.

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