Phit for a Queen: A Female Athlete Podcast
Mental Health Advocate, Olympic Gold Medalist Samantha Livingstone

Mental Health Advocate, Olympic Gold Medalist Samantha Livingstone

September 20, 2019


At 18 years of age, Samantha won a gold medal but that was only the start of her journey as an athlete and mental health advocate. She shares with us how she went about shattering her perfectionist armor and how she is supporting athletes to do the same. nt leaders.


* Samantha was 18 years old when she won her Olympic Gold Medal.  She shares with us about this experience and the mentors she had along the way.  Her first passion was soccer but she got that medal in swimming!

* At 13 years of age, Samantha’s mom picked up on some behaviors that she noticed that Samantha was not happy in the sport environment that led her to leave a toxic sport club and move on to better! 

* Hitting the pinnacle of her career at 18, Samantha showed up at college to swim with a case of imposter syndrome struggling with overwhelming emotions and disordered eating.

* Through a critical event in her daughter’s life, she shares how she had to let her perfectionist armor shatter to figure out how to move forward, tolerate uncertainty, and cope with anxiety.

*   Samantha is back in the athletic arena with the goal to build an empowered village where all athletes feel safe, supported and seen! 

You Know She is Legit:

Samantha Arsenault Livingstone is an Olympic Gold Medalist, high-performance consultant, mental performance coach, speaker, educator and entrepreneur. She is the founder of Livingstone High Performance, LLC., and two, multi-module online courses, the Rise Free Academy and Ride the Wave: A Bootcamp to Strengthen Our Emotional Agility — inspiring, empowering and equipping athletes, coaches and female leaders with the skills they need to become more mindful, courageous, resilient leaders.

In addition to private and group coaching, Samantha consults with teams and organizations on athlete wellness initiatives, leadership, strategic planning, rising skills and developing high-performance cultures. She is a certified instructor of Mindful Sport Performance Enhancement (MSPE) and as of September 1, 2019, will be a certified instructor of Mental Health First Aid.

Take the five day I AM challenge and join Samantha’s private community space to link arms, connect + participate in her free challenges.

Samantha and her husband, Rob, live in the Berkshires with their four girls.


How to Connect and work with Samantha:

“They are more than JUST athletes.” Dr. Claire-Marie Roberts shares on PHIT for a Queen

“They are more than JUST athletes.” Dr. Claire-Marie Roberts shares on PHIT for a Queen

September 13, 2019

Dr. Claire-Marie Roberts shares on PHIT for a Queen why it is important for her athletes to know “They are more than JUST athletes.


  • Her experience as a swimmer helped her experience sports psychology first hand.


  • Sports psychology even though she knew was her passion ended up being a second career however her experience as a civil engineer helped her navigate a male-dominated field.


  • She has created an interdisciplinary approach focusing her efforts on the staff that works with the athletes treating them holistically and compassionately.


  • Many female athletes felt they had to postpone motherhood until they were done with their athletic career.


  • Women now are showing that you can come back to sport after having a child.


  • Society expectations, physical difficulties and no guarantees all make the return to sport difficult for female athletes.


  • For professional athletes’ pregnancy is treated in the same manner as a doping violation.


  • There needs to be more education regarding how to get athletes back to sport after giving birth. 


The Exercising Female

Twitter- @robertscm

Women in Sport & Exercise-@WISE_AN



So you know she is legit:


Claire-Marie is a Visiting Research Fellow in Sport & Exercise Psychology. She combines her academic work with her role at 

The Premier League, managing Coach, and Football Manager development. Other examples of her roles in high-performance sport involve working with national governing bodies of sport, professional sports teams, individual athletes, their parents, coaches and sports scientists. She has helped prepare a number of athletes and teams for international competitions including the Olympic, Paralympic and Commonwealth Games. Her role as a British Olympic Association Psychologist at the London 2012 Olympics was to date, her career highlight.

Her experiences of working with athletes reflect her research interests that include sport neuropsychology (specifically concussion and traumatic brain injury), career transitions in elite sport, visual behavior in sport performance and women in sport. She specializes in working with elite adolescent athletes and their parents and is one of the U.K.'s first sport psychology specialists trained to deliver Eye Movement Desensitisation Reprocessing (EMDR) Therapy.
Claire-Marie is a non-executive board director of UK Anti-Doping, founder of the Women in Sport Academic Network (WISEAN), a member of the Women in Sport Research Action Group, a TASS Registered Psychologist and STEM Ambassador. ​



Should I Go on the Pill? Physiology in the Female Athlete with Dr. Elliot-Sale

Should I Go on the Pill? Physiology in the Female Athlete with Dr. Elliot-Sale

September 6, 2019

Hormonal contraception and how it is used for the female athlete can be confusing with controversial opinions. Dr. Elliot-Sale joins us to clear things up on this topic!


  • Sale discusses the use of hormonal contraception in the female athlete, where is the place for it and when it should be used.
  • Sale did research in the UK looking at why female athletes were using hormonal birth control and results showed that many were using it to manipulate their cycle. 10:20
  • If you continue to use BCP year on year without break, that it may disrupt hormonal homeostasis.
  • If you have someone with low energy availability, the body is clever and it will stop the period which is a great early marker for something being off. If you are on hormonal contraception we lose that early warning sign.
  • There are many variations in hormones in birth control options and there could be different side effects with the female athlete depending on what type she is on. Education for the athletes is much needed!


You Know She’s Legit:


Dr. Elliott-Sale completed her undergraduate degree and Ph.D. [Exercise Physiology] at Liverpool John Moores University. Her Ph.D. examined the effects of female reproductive hormones on muscle strength and since then her work has mainly focused on female athletes. She worked as a Lecturer at Brunel University and the University of Brighton before undertaking a four-year Post-Doctoral Research Fellowship at Kings College London. Dr Elliott-Sale joined Nottingham Trent University (NTU) in September 2009. In addition to her research on female athletes [the Female Athlete Triad and Relative Energy Deficiency in Sport], her work in recent years has involved designing exercise interventions for weight management in overweight and obese pregnant and postpartum women. She is an Associate Professor [Reader] of Female Physiology and the Head of the Musculoskeletal Physiology Research Group at NTU

To find out more about Dr. Elliot-Sales work and research go to:

Dr. Elliot-Sale is a huge fan of 261 Fearless and so are we! If you haven’t heard of this organization, check it out!

Dr. Caroline Silby  shares  how  “strategies to align sports performance with capability” on PHIT for a Queen podcast

Dr. Caroline Silby shares how “strategies to align sports performance with capability” on PHIT for a Queen podcast

July 1, 2019

Dr. Caroline Silby shares how “strategies to align sports performance with capability” on PHIT for a Queen podcast:


  1. The Sports Scene should be used to model and develop confident, healthy adults.
  2. Align sports performance with capability.
  3. We have to identify the qualities that make you successful but also identify the qualities that need to have balance.
  4. Works with the American Girl company on projects empowering young girls through books


You can find Dr. Silby and her books at:


So you know she is legit:

Caroline Silby, Ph.D. holds a Doctorate and Master Degree of Sports Psychology from the University of Virginia. She is a nationally recognized expert on the development of elite athletes, author of, Games Girls Play: Understanding and Guiding Young Female Athletes (St. Martin’s Press, 2000, 2001), contributing author to, Sports Secrets and Spirit Stuff (American Girl Company, 2006) and The Female Athlete (Boston Children’s Hospital Harvard & Springer Publishing, May 2016) and just released A Smart Girls Guide: Sports and Fitness: How to Use Your Body and Mind To Play and Feel Your Best (American Girl Company, February, 2018). Dr. Silby spent twelve years as adjunct faculty at American University and continues to serve as a consultant to their sports teams. She has worked on an individual basis with two Olympic Gold Medalists, over 20 Olympians, two Paralympian Gold Medalists, four World Champions, fifteen National Champions, dozens of professional dancers and hundreds of National Team members and Division I student-athletes, teams and their coaches.           

As an elite athlete, Dr. Silby was a member of the National Figure Skating Team. She later served on the U.S. Figure Skating Association Board of Directors, Athlete Advisory Council and Sports Medicine Committee. Dr. Silby was appointed to the U.S. Olympic Committee Athlete Advisory Council, Collegiate Sports Council and Finance Committee.   Currently, she serves on the Sports Medicine Committees for the United States Figure Skating Association as well as the Professional Skater’s Association and is a member of the Medical Advisory Board for American Ballet Theatre. Formerly, she served as President of the Board of the Southwest Women’s Law Center and on the Education Committee for the Georgia O’Keeffe Museum. Dr. Silby has served as a spokesperson and consultant to the American Girl Company and is completing her second book with the company. She is a speaker for the US Department of State Sports United program. She has been a contributing writer to Sports Illustrated, Pointe Magazine, CheerProfessional and is an expert advisor to Faith Popcorn’s BRAINRESERVE, Center for Sports Parenting and Title IX Sports.

In her role as a featured speaker for SportsUnited, a US Department of State program, Dr. Silby has worked with basketball, tennis and soccer athletes and coaches from Morocco, Swaziland, Australia, Iraq, Saudi Arabia and Colombia.

Dr. Silby is also a curriculum creator for Winning Play$, a financial education program for high school students, focusing on the psychological, emotional, and behavioral aspects of money. The program won the U.S. Department of Education’s Excellence in Economic Education Award in 2010. She also serves on the Advisory Board for FabLab, a Fox television series, aimed at encouraging girls to become engaged in the fields of science, technology, engineering, and mathematics.

Dr. Silby is a sought-after expert and has appeared on numerous radio and television programs including the Oprah Winfrey Show, CNN, Tru-Television, ABC-Wide World of Sports, Oxygen Television, NPR and the Mitch Albom Show. She resides in Annapolis, Maryland where she has an active national practice.


John Hohlt from The Fellowship of Christian Athletes (FCA) shares on PHIT for a Queen how using Christ through sport to influence.

John Hohlt from The Fellowship of Christian Athletes (FCA) shares on PHIT for a Queen how using Christ through sport to influence.

June 28, 2019


John Hohlt from The Fellowship of Christian Athletes (FCA) shares on PHIT for a Queen how using Christ through sport to influence.



  • Went into coach due to the positive influence of his coach
  • We went to see the world transformed by Jesus through sport
  • Coaches can be the greatest influencer in the sports world
  • FCA wants to help complete the ministry
  • Coach’s words have power
  • We are called to be ambassadors for Christ, and this doesn’t change on the field
  • Do you want to be a legend, or do you want to build a legacy?


To learn more about FCA Camps in specific locations, visit and watch the 2019 FCA Camps video here.


View the media page for FCA here. For more information about the Fellowship of Christian Athletes, visit FCA’s web site at, its Facebook page at or its Twitter feed @fcanews.


Learning more about FCA:

Throughout more than six decades, the Fellowship of Christian Athletes (FCA, www.fca.orghas worked to bring coaches and athletes together through large events, exciting Camps and impactful Huddles. But the small, intimate groups that meet for Bible studies, devotions and prayer help athletes to truly lean on their brothers and sisters in Christ—and become closer to Him in the process.

FCA offers hundreds of resources, from sports-themed devotional Bibles to Bible reading plans that athletes can complete alone or with others. All are designed to help coaches and athletes further their walk with God.

“When coaches and athletes come together in the exciting setting of a game or match, they can go all out for Jesus on the field,” said FCA President and CEO Shane Williamson. “But when they quiet their hearts, get into God’s Word and fellowship with their teammates in Christ, that’s when real Christian growth happens.”

For example, on the YouVersion Bible reading app, FCA offers several reading plans, such as the 31-day RISE Devotional for Competitors, the 31-day Undefeated Devotional for Competitors, the 10-day True Competitor Sports Devotional, the seven-day Heart of a Coach Devotional and the 31-day Relentless Devotional for Competitors, among others. Additionally, those who want to delve further into the stories of each FCA Magazine can also follow along with five-day reading plans that supplement the interesting and uplifting magazine content.

Under FCA’s numerous resources, coaches and athletes can find free devotionals, Bible studies, videos and reading plans for individuals, small groups or entire teams. Full collections on topics such as criticism, dedication, righteousness, injuries, accountability, fear and more allow coaches, team leaders, and parents to choose the subject that best fits each situation. FCA also offers free ice-breakers, games, and skits that can be utilized to bring groups together and help athletes get to know one another—all while deepening their learning about the Bible and God’s love and grace.


A Still Quiet Place. Mindfulness Techniques for the Athlete with Dr. Amy Saltzman

A Still Quiet Place. Mindfulness Techniques for the Athlete with Dr. Amy Saltzman

June 21, 2019

Mindfulness has found its place in sports! Dr. Saltzman discusses mindfulness and how it can lead to improved sport performance overall, reduce stress and increase the enjoyment of sport!


  • Saltzman defines mindfulness as paying attention to the here and now, with kindness and curiosity so we can choose our behavior. Mindfulness lets us tune in to our bodies and fine tune our athletic performance.
  • What is going on in our body when we practice mindfulness? Mindfulness increases problem-solving and emotional regulation, learning and memory and cognitive flexibility as well as decreases activation in our amygdala (our flight or fight region of the brain). The brain has neuroplasty which means we can change the wiring of our brain, and we can change it to be more resilient and compassionate. Cool, huh?!
  • Saltzman shares her most valuable tools for mindfulness; learning how to have your feelings without your feelings having you, learning how to respond instead of reacting and self-compassion.  
  • Mindfulness can be helpful for athletes but even more important, it can be helpful for coaches and parents even more! Dr. Saltzman shares some issues that are coming up with our young athletes and how it is impacting their health and happiness.
  • Saltzman has an online course for athletes, coaches, and parents. Get signed up and use the discount!! September classes to come.


You Know She’s Legit:


Amy Saltzman M.D. is an athlete, mindfulness coach, holistic physician, and devoted student of transformation. She is the author of A Still Quiet Place for Athletes: Mindfulness Skills for Achieving Peak Performance and Finding Flow in Sport and in Life. In 2018, the book was voted Changing the Game Project’s book of the year for Athletes. Dr. Amy’s offerings allow any athlete or team to develop mental, emotional, and spiritual skills for finding flow; the exact same skills are being used by an ever increasing number of college, professional and Olympic athletes. She offers in-person and online mindfulness training, to individual athletes, coaches and teams.



To find out more about Dr. Saltzman’s work, her book and to sign up for training go to:


Dr. Saltzman has generously offered a 10% discount for her upcoming Fall training in September. You can sign up now and put 10%PHIT in the scholarship box to receive!

Valeria Weber Williamson of Your Shot of Yoga shares on PHIT for a Queen “ Why you have to give yourself permission to fail, but not permission to quit.“

Valeria Weber Williamson of Your Shot of Yoga shares on PHIT for a Queen “ Why you have to give yourself permission to fail, but not permission to quit.“

June 14, 2019


Valeria Weber Williamson of Your Shot of Yoga shares on PHIT for a Queen “ Why you have to give yourself permission to fail, but not permission to quit. “

  • Yoga has been shown in research to complement care of mental illness such as trauma, depression, chronic pain or anxiety.
  • Be involved in finding your own way
  • The Why of yoga will vary as to why you are using it
  • Yoga gives you the space to let everything go for a minute.
  • Part of why we don’t find thing sustainable is we don’t build our network
  • It needs to not suck, It needs to not be boring
  • IF we don’t take care of basic things like self-care we won’t be able to show up.

Where can you find your shot of Yoga?


  • Do a Shot of Yoga subscription box provides 10-minute “shots” of members-only digital content, private community access, and a box full of awesome yoga presents in your mailbox every month.
  • You can expect 5 - 6 yoga and self-care items + organic, GMO-free treats! –
  • Your Do a Shot of Yoga subscription includes access to a private FB community + in-depth and researched information from Valeria Weber Williamson, a yoga teacher, researcher, and writer, who answers questions personally and interacts regularly with subscribers in the FB community. WEB: -



So you know she Is Legit:

Valeria Weber Williamson is the Founder & “Shotcaller-in-Chief” of Do a Shot of Yoga subscription box. For women who want to improve their strength, flexibility, and mood while decreasing chronic pain and tension-filled relationships, Do a Shot of Yoga offers digital content, community, and a themed monthly box of yoga and self-care information, motivation, and treats. - A 500 CYT trained in the Iyengar tradition and hot lineage, Valeria teaches hot yoga and coaches people struggling with overwhelm in how to create a sustainable at-home yoga practice that is tailored to their unique needs. - Valeria is passionate about bagels (not just round bread with a hole), the perfect cup of chai, her amazing husband, and their 6 beautiful kids. She also prefers to binge watch hit shows after all the seasons have been released, so please, no spoilers.

Nathan Carlson from Running Mate KC shares on PHIT for a Queen

Nathan Carlson from Running Mate KC shares on PHIT for a Queen

May 31, 2019

Nathan Carlson from Running Mate KC shares on PHIT for a Queen


  • Desired to run each day faster than the other and found that his body wasn’t able to withstand the training.
  • This led him to his interest in physical therapy specifically for running.
  • When looking at injuries we must look at so many different variables to put them at their best place to come back to health.
  • Consistency is key with injuries- training, mindfulness, progression
  • There is never One workout that is the workout.
  • Injuries- does it go away, or does it require an adjustment?
  • Tendinopathy & bone injuries continue to be the leading injuries in female athletes
  • Heavy lifting helps to make tendons thicker & bones denser.
  • Lifting also helps to improve running economy.
  • Ideal situation runners lift twice a week, 30 minutes
  • Daily do something from the hips, knees, lift something or pull something

So you know he is legit:

Nathan Carlson received his Doctor of Physical Therapy from Rockhurst University and focuses on the management of runners and triathletes. He is a USA Track and Field Coach and combines his extensive experience working with endurance athletes to provide the most comprehensive care in the Midwest. His specific clinical interests include the management of bone stress injuries and tendon related disorders. Aside from patient care, Nathan manages multiple local runners and triathletes strength training programming. Nathan has one simple goal. Provide the highest quality injury management and training experience for endurance athletes of all levels. Lastly, Nathan helps manage Chris Johnson’s mentorship group the Runners Zone which helps coaches, clinicians, and dedicated endurance athletes refine their abilities at injury management, coaching and strength training.

Current Roles:

  • Owner of Runningmate PT and Performance
  • Physical Therapist for UMKC Cross Country and Track
  • The host of The Runner’s Zone Podcast
  • Manages The Runners Zone (mentorship group for clinicians, coaches, and dedicated endurance athletes) along with Chris Johnson and Joel Sattgast
  • Nathan also enjoys running, cycling, drinking coffee and spending time with his wife and two boys.



Josh Wolf shares on PHIT for a Queen why “he loves coaching and how the real coaching comes when looking outside the lines”

Josh Wolf shares on PHIT for a Queen why “he loves coaching and how the real coaching comes when looking outside the lines”

May 24, 2019

Josh Wolf shares on PHIT for a Queen whyhe loves coaching and how the real coaching comes when looking outside the linesepisode_58-JOSH_WOLF-phitforaqueen.png

  • You have to reframe your brain, reframe your friendships
  • My biggest weakness of addictive behavior became fulfilled when I became a triathlon athlete.
  • You are never too old to start something you are passionate about
  • Found that once you have found that feeling of understanding it couldn’t get any worse you know what is coming next.
  • Found that pushing the limits helped him translate into other aspects outside of triathlons
  • Found coaching was a great way to instill this in others
  • The biggest thing I do as a coach is finding what they need from me and then bring that out of them- real coaching comes when looking outside the lines.
  • Mindset is an opportunity and the opportunity to always shape our thoughts.
  • Finding how each of his athletes needs to be talked to. 


Josh Wolf is a father, successful endurance coach, speaker and 7 time USA Triathlon All American and 6-time Ironman World Championship Qualifier.  He specializes in reframing mindsets allowing us to achieve what we once thought was impossible. 

Where you can find more information on how to join the Wolf pack:

Josh Wolf

Head Endurance Coach 

Find Your Endurance 

Follow me on FACEBOOK




Jon Hereth of Summit Rehab shares “Why your feet are like your car- biomechanics, capacity and maintenance.” on PHIT for a Queen

Jon Hereth of Summit Rehab shares “Why your feet are like your car- biomechanics, capacity and maintenance.” on PHIT for a Queen

May 17, 2019


 Jon Hereth of Summit Rehab shares “Why your feet are like your car- biomechanics, capacity, and maintenance.” on PHIT for a Queen.

  • The brain uses the foot to figure out where the body is in space.
  • The foot is responsible for sensory input
  • Biggest foot injury: plantar fasciitis, Achilles tendonitis, bunions
  • The foot is prone to injury due to repetitive doing things right or poorly
  • Learning biomechanics to allow your joint to handle more stress.
  • Build your capacity and good position to handle the stress.
  • Learn how to help your body be able to handle the stress as well.
  • Toes should be the widest part of the foot. Our footwear can work against this to create short-foot.
  • Foot self-care starts with getting your intrinsic muscles working, spacing the toes


 Jon Hereth PTA Jon graduated from MCC-Penn Valley and became licensed as a Physical Therapist Assistant in 2009. He currently treats patients and is the assistant administrator at Summit Rehab in Lee’s Summit, MO. Professionally, Jon’s interests include sports and orthopedic physical therapy, injury prevention, chronic pain, and following a movement-based approach popularized by the works of Gray Cook, Charlie Weingroff, Dr. Vladimir Janda and Dr. Stuart McGill. As a therapist and athlete, Jon enjoys looking at the mechanics of human movement in order to help patients achieve maximum performance in their own lives. An active strength athlete and highland games competitor, Jon has become one of the “go-to” rehab specialists for strength and barbell sports across the area.