Hit Play Not Pause

The Hit Play Not Pause Podcast, brought to you by Feisty Media.

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Jumping into an Adventurous Midlife with Shawn Brokemond (Episode 179)

Jumping into an Adventurous Midlife with Shawn Brokemond (Episode 179)

We talk a lot about the importance of lifting heavy for our muscle, bone, brain, and heart health. But that’s just the beginning! Being stronger makes us feel more capable and opens the door to all kinds of new adventures that we might not otherwise try because we have more confidence in what our bodies can do. Nobody knows that better than this week’s guest, BASE jumper and all-around active badass Shawn Brokemond, who not only lives her own adventurous life, but also trains other midlife women to get strong and do the same through her company Sports Adventure. This week we talk all about midlife adventures as well as Shawn’s 23-year struggle with menopause.

Shawn Brokemond’s life has always been a whirlwind of activity from swimming and gymnastics to mountain biking and BASE jumping. At 46, after 25 years as a kindergarten teacher, Shawn decided it was time for a change and put her passion for sports and fitness center stage and transitioned into personal training, with a focus on adventure. Now 56, having navigated the challenges of a midlife career shift firsthand, she’s proof that it's never too late to chase your dreams. You can learn more about her and her work at www.sportadven.com.


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Don't Let the Old Woman In with Sal Edwards (Episode 178)

Don't Let the Old Woman In with Sal Edwards (Episode 178)

Sally “Sal” Edwards, now 76, is a pioneer in women’s sports. She qualified for the first women's marathon Olympic Trials in 1983 and is one of the original founders of USA Triathlon. She also brought heart rate and zone training to the mainstream. For 22 years, Sal served as the national spokeswoman for the Danskin Women's Triathlon Series volunteering to finish last as a professional triathlete so that no other woman would have to. This week Sal reflects back on her past and shares her insights into where training technology is taking us in the future. We also talk about menopause, what it means to have a great life, and how we “shouldn’t let the old woman in.”

Sally “Sal” Edwards, MA, MBA, an American best-selling author, professional athlete, entrepreneur, teacher and coach is one of America's leading experts in business, exercise science, and lifestyle living. She is the author of 25 books on health, fitness, and weight loss. Her passion is to get America fit. Her company, Heart Zones®  is a fitness and health technology and wearable devices company. Sally is the co-founder of Fleet Feet. She is the developer of the Heart Zones patented group technology used in over 2,500 schools in 10 countries plus health clubs and individual fitness enthusiasts around the world.

https://www.heartzones.com/schools/methodology/threshold-training/#1538596814280-1c88a01f-2303


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Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

Race Weight, Body Image & Performance with Marni Sumbal, MS, RD, CSSD (Episode 177)

Race Weight, Body Image & Performance with Marni Sumbal, MS, RD, CSSD (Episode 177)

Be smaller. Be lighter. For our entire lives those messages have been drilled into us from every angle, including very often from those in our sports. We hear we need to be at “race weight.” We’re shown “idealized” images of what female athletes “should” look like. It’s all incredibly damaging, especially as we hit menopause and midlife and our bodies start to change. It’s also based on BS. Women with cellulite and extra body fat win races. Women who are well-fueled outperform those who are not. There is no one magic number on the scale or body fat percentage that makes us a success. All the destructive messages that make us hate our bodies feed the diet culture machine. This week we sat down with coach and sports dietitian Marni Sumbal to dismantle that machine and help us find body peace, so we don’t spend the next chapters of our lives in an endless war with ourselves. 

Marni Sumbal MS, RD, CSSD, LD/N is the owner of Trimarni Coaching and Nutrition, a coaching and nutrition company based in Greenville, South Carolina, which she runs with her husband and RETUL bike fit expert, Karel Sumbal. Marni is a 3x author, board certified sports dietitian and holds a master of science in exercise physiology. She is a 19x Ironman finisher, 2x XTRI finisher, and 6x Ironman World Championship finisher. You can learn more about her and her services at trimarnicoach.com

Resources:

Marni Sumbal’s latest book: Athlete to Triathlete: The Ultimate Triathlon Training Plan for Sprint and Olympic Races 


Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Feisty Media: @feisty_media

Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

Postural Restoration & Pelvic Floor Therapy During Menopause with Hayley Kava PT, MPT, PRC (Episode 176)

Postural Restoration & Pelvic Floor Therapy During Menopause with Hayley Kava PT, MPT, PRC (Episode 176)

If there’s anything we’ve learned, it’s pelvic floor health is a whole lot more than doing Kegel exercises. In fact, sometimes Kegels are the last thing you need. This week we look at pelvic floor health through the lens of Postural Restoration with pelvic floor physical therapist and Postural Restoration Certified (PRC) practitioner Hayley Kava, who talks us through anatomical and structural issues that can contribute to leaking, aches and pains, and even propensity to injuries that become more common in the menopause transition. 

Hayley Kava PT, MPT, PRC is a pelvic floor physical therapist and Postural Restoration® Certified (PRC) provider. A former collegiate athlete and sports medicine physical therapist, Hayley was shocked at the lack of integrative education, information and support for pelvic floor specific concerns when she became a mother in 2017. In 2018, Hayley started her pelvic floor education to complement her PRI training and in 2020, she started her own business working exclusively with people with pelvic floor disorders, taking an “outside in” approach to pelvic health. Her mission in this work is to ensure that no person feels alone in dealing with pelvic floor problems. You can learn more about her and her work at hayleykavapt.com



Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Feisty Media: @feisty_media

Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

Opportunities of a Life Time with Sarah Max (Episode 175)

Opportunities of a Life Time with Sarah Max (Episode 175)

At 49, this week’s guest Sarah Max is the oldest rider in the Life Time Grand Prix, the biggest, hardest gravel and mountain bike race series on the planet. That was something Sarah didn’t always want to talk about. She didn’t want to be defined by her age and didn’t always love the attention it attracted. But she’s realized that while her age isn’t her “brand,” it is part of her story–and an important part that inspires others and helps them see their own potential. And it most certainly doesn’t get in her way, as she embraces the challenges and opportunities of the professional cycling life while also working full time as the Managing Editor at Morgan Stanley Research and being the mom of twin college-age girls. 

Sarah Max’s professional cycling highlights include a 3rd place finish at 2019 Unbound (formerly DK200), 2nd place in the notoriously competitive Belgian Waffle Ride in Southern California in 2019 and 6th in 2023, 4th at Steamboat Gravel in 2022, and 13th overall in the Life Time Grand Prix series last year. She started her editorial career covering investing and personal finance as a staff writer for Money Magazine and, later, as a senior writer for CNNMoney. With the mountains calling, Sarah moved to Bend, Oregon where she worked as a contributing editor to Barron's and contributing writer to publications including Entrepreneur, The New York Times, Time Magazine, and The Wall Street Journal before taking her current job at Morgan Stanley.

Resources

https://www.lifetimegrandprix.com/


Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Feisty Media: @feisty_media

Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

The Many Facets of Menopausal Brain Health with Dr. Sarah McKay (Episode 174)

The Many Facets of Menopausal Brain Health with Dr. Sarah McKay (Episode 174)

Women’s brains are finally getting the research attention they deserve! While we sort out the role hormones play in our current and future cognitive health, it’s important to remember that estrogen is just one player in a lifelong host of factors impacting your brain, including education, intellectual engagement, diet and nutrition, exercise and fitness, hearing loss, head injuries, sleep, stress levels, community, purpose, and much more! Hormones are part of the picture, but don’t outweigh everything else. There are many actions we can take to improve cognitive function and brain health, whether or not we also use hormone therapy. We dive into it all this week with neuroscientist Dr. Sarah McKay.

Dr. Sarah McKay is an Oxford University-educated neuroscientist and educator. She is the director of The Neuroscience Academy and author of The Women’s Brain Book: The Neuroscience of Health, Hormones and Happiness. Dr. McKay teaches coaches, therapists, teachers and other professionals how to thoughtfully apply insights and tools from neuroscience to their work. You can learn more about her and buy her book at drsarahmckay.com

Resources

Menopause impacts human brain structure, connectivity, energy metabolism, and amyloid‑beta deposition study here.

Systematic review and meta-analysis of the effects of menopause hormone therapy on risk of Alzheimer's disease and dementia study here

Sex-specific associations of serum cortisol with brain biomarkers of Alzheimer’s risk study here.

Hormone Replacement Therapy Could Ward off Alzheimer’s Among At-Risk Women research here

Trends in Intracranial and Cerebral Volumes of Framingham Heart Study Participants Born 1930 to 1970 study here


Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Feisty Media: @feisty_media

Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

Younger is Not Better with Caroline Paul (Episode 173)

Younger is Not Better with Caroline Paul (Episode 173)

Cultural messages glorify youth as the best time of our lives. But that’s not what this week’s guest, Caroline Paul found while researching her wonderful book Tough Broad: From Boogie Boarding to Wing Walking―How Outdoor Adventure Improves Our Lives as We Age. Instead, she found active, adventurous women praising their postmenopausal lives and the enjoyment they found in the now. For this project, Caroline spoke with women around the country about their aging journeys and the activities that have changed their lives including BASE jumping, wing-walking, flying, swimming, orienteering, walking, scuba diving, boogie boarding and BMX riding – and examined the different ways that activity and the outdoors can help you age better and make you happier as well as improve your spirit, mind, body, and heart. We talked about all that and more this week.

Caroline Paul is the author of the New York Times bestseller The Gutsy Girl: Escapades for Your Life of Epic Adventure and Lost Cat: A True Story of Love, Desperation, and GPS Technology, which has been translated into fifteen languages. She is also the author of the memoir Fighting Fire, the middle-grade book You Are Mighty: A Guide to Changing the World, and the novel East Wind, Rain. Her TED Talk, “To Raise Brave Girls, Encourage Adventure,” has been viewed over 2 million times. A longtime member of the Writers Grotto, she lives in San Francisco. You can learn all about her and Tough Broad at www.carolinepaul.com


Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Feisty Media: @feisty_media

Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

30 Years of Extreme Endurance with Pam Reed (Episode 172)

30 Years of Extreme Endurance with Pam Reed (Episode 172)

Women’s ultrarunning is on fire right now with powerhouses like recent Barkley Marathons finisher Jasmin Paris, 40, and Lululemon FURTHER 6-day record smasher Camille Herron, 42, showing the world what midlife women can do. This week, we sat down with ultrarunning legend Pam Reed, who broke ground for women in the sport decades ago, winning races like Badwater 135 outright in 2002 and 2003, and talking about menopause at a time when athletes rarely uttered the word.

Now 63, Pam is still blazing trails, most recently finishing the Hardrock 100, Badwater 135, and Western States Endurance Run–that’s 337.5 miles total–in a span of 22 days. We talk all about how she gets it done, the hurdles she’s faced, and what the future holds.

Pam Reed has been a prolific ultrarunner since she entered the sport in 1992. She quickly excelled and won on the track, road, and trails. She is most well-known for her back-to-back Badwater 135 overall wins in 2002 and 2003. Over her career, she has at least 30 ultra wins, including 13 wins in races of 100 miles or more. In 2021, she became the 19th known person in the world to achieve 100 100-mile finishes with at least 45 podiums in those 100-milers. She has finished 65 full Ironmans, including 10 at Kona, Hawaii. In 2005, Pam authored the book, The Extra Mile: One Woman’s Personal Journey to Ultra-Running Greatness. She was also the race director for the Tucson Marathon for 28 years.

Resources

Follow Pam at Tor des Géants


Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Feisty Media: @feisty_media

Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

Menopause Metabolism Myths & More with ​​Val Schonberg, RDN, CSSD (Episode 171)

Menopause Metabolism Myths & More with ​​Val Schonberg, RDN, CSSD (Episode 171)

Your metabolism is broken. You need to stop eating carbs. All weight gain is bad! If you’re a woman in menopause, you’ve been on the receiving end of a steady stream of overwhelmingly negative messages about your midlife body. Many of them are simply not true. That’s why we wanted to have a more nuanced conversation about the body composition changes many of us experience during this time of life. And this week’s guest, midlife health and nutrition specialist Val Schonberg was just the woman to have it with. This week, Val walks us through a lot of the myths, misunderstandings, and maybe even outright misinformation swirling around menopause metabolism, and much, much more.

Val Schonberg RDN, CSSD, is a Registered and Licensed Dietitian with a master’s degree in nutrition science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with The Menopause Society, and a Fellow of the Academy of Nutrition and Dietetics. Val owns a private practice in Atlanta, Georgia where she specializes in midlife health and menopause, recreational and professional sports nutrition, all types of eating disorders and helping individuals break free from dieting and disordered eating. She is the consulting dietitian for Emory Sports Medicine, Orthopedics, Atlanta Ballet, and the Atlanta Dream Women’s NBA team. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they are at peace in their relationship with food and their body. You can learn more about her at valschonberg.com.

Resources:

Sex Differences in the Association of Body Composition and Cardiovascular Mortality here

The effect of menopause on the relation between weight gain and mortality among women here


Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page

Follow Us on Instagram:

Feisty Menopause: @feistymenopause

Feisty Media: @feisty_media

Selene: @fitchick3

Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099

Join Level Up - Our Community for Active Women Navigating the Menopause Transition:

Join: https://www.feistymenopause.com/monthly-membership-1

Leave your questions for Selene:

https://www.speakpipe.com/hitplay

Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:

https://www.feistymenopause.com/liftheavy

Support our Partners:

Lagoon Sleep: Go to LagoonSleep.com/hitplay and take the 2 minute sleep quiz to find your match, and then use the code HITPLAY for 15% off your first purchase

Hettas: Use code FEISTY20 for 20% off at https://hettas.com/

Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/

Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

Bio of Hit Play Not Pause

The Hit Play Not Pause Podcast, brought to you by Feisty Media, is a podcast dedicated to active and performance-minded women going through menopause. 

Designed for women in their 40s, 50s, and beyond, this podcast empowers women to embrace their best years and redefine what they can achieve during and after the menopause transition.

Hosted by Selene Yeager, the podcast provides a no-nonsense approach to navigating menopause and living life to the fullest. Selene, along with expert guests, delves into topics such as optimizing physiology, maintaining fitness, and harnessing power during the menopause journey. The podcast aims to inspire women to embrace their inner strength, redefine their capabilities, and live their feistiest lives.

By offering practical advice, evidence-based insights, and real-life stories, the Hit Play Not Pause Podcast equips women with the tools they need to optimize their health, fitness, and overall well-being. 

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