The Power in Lifting
By Solana Lewis
The Power in LiftingApr 30, 2024
#145: How we Program Frequency for SBD
Hey y’all! Welcome back to TPIL! We dive into how Kristen and I choose the frequency of squat, bench and deadlift for our athletes and what factors we look at first before adjusting frequency. We also talk about Kristen’s planned return to the platform after a 2 year hiatus!
Links:
Strength SoLutions Kristen Dunsmore IG Empowerlift Training
#144: What Metrics do we track as Coaches?
Hey y'all! Welcome back to TPIL! @Solana_lifts @Kris_d talk about what metrics they track as coaches and why we think tracking tonnage consistently may be overrated.
Links:
Strength SoLutions Kristen Dunsmore IG Empowerlift Training
#143: Strength Beyond the Bar: A Journey to Sobriety
Hey y'all! Welcome back to TPIL! On this episode, Kristen Dunsmore opens up about her journey to sobriety, and her past struggles with alcohol. I open up about my sober curious journey and my why behind it.
Links:
Strength SoLutions Kristen Dunsmore IG Empowerlift Training
# 142: Managing Attempt Selections & Emotions on Meet Day
Hey y’all! Welcome back to TPIL! On this episode Kris D and I talk about her most recent lifter who competed at PLA Nationals and then we dive into how to handle emotions & attempt selection on meet day! Make sure you follow the podcast and leave us a rating! Links: Host: Solana’s Instagram
Co-Host: Kristen's Instagram
Strength SoLutions: Kristen Dunsmore IG
Empowerlift Training
#141: Dayna McNeal
Hey y'all! Welcome back to TPIL! I speak with Dayna McNeal who just competed at Powerlifting America Nationals in the 76kg weight class. We dive into her prep for Worlds, her past World Meets, whats next for her and more!
Links:
Host: Solana Lewis Instagram
Guest: Dayna McNeal Instagram
#140: Megan Hurlburt 52kg National Champion
Hey y'all! Welcome back to TPIL! Today I speak with Megan Hurlburt who just won the 52 kilo weight class for Powerlifting America Nationals! We dive into everything from her missing weight at last years nationals, to her prep and PR's going into this years nationals and more!
Links:
Podcast Host: Solana Lewis IG
Guest: Megan Hurlburt IG
#139: Training Through Injury
Hey y'all! Welcome back to TPIL! Today Solana Lewis & Kristen Dunsmore talk about how we have helped to adjust our athletes training program while dealing with injury, and how we ourselves had to make adjustments to our own training while dealing with pain.
Links:
Links:
#138: Mentally & Physically Preparing for Meet Day
Hey y'all! Welcome back to TPIL! Today Kristen and I talk about the new what you can do to physically and mentally prepare for meet day.
Links:
#137: Natalie Richards Sheffield 2024
Hey y'all! Welcome back to TPIL! I speak with a good friend of the podcast and Sheffield 2024 competitor Natalie Richards! We dive into her prep, her Sheffield competing experience, her next goals and more!
Links:
#136: Sheffield 2024 Champion Agata Sitko
Hey y'all! Welcome back to TPIL! I speak with Sheffield 2024 Champion Agata Sitko! We dive into her prep, her Sheffield competing experience, her next goals and more!
Links:
Strength SoLutions: apply for 1:1 coaching
#135: Sheffield 2024 Recap ft. Steve DeNovi
Hey y'all! Welcome back to TPIL! Today I am joined by Steve DeNovi and I do a full recap of the 2024 Sheffield competition!
Links:
Links:
#134: USAPL QT's, Arnold's, How Coaches can Collaborate
Hey y'all! Welcome back to TPIL! Today Kristen and I talk about the new USAPL Qualifying totals, updates on the USAPL Arnold's competition and our ideas on how coaches can collaborate more on social media!
Links:
#133: How to Maximize a Limited Training Schedule!
Hey y'all! Welcome back to TPIL! Today we talk about How to Maximize a Limited Training Schedule! This is a great listen if you have very limited time to train or if you coach athletes with limited time to train! Powerlifting can be for everyone and you don't have to be in the gym for hours!
Links:
Articled Mentioned:
https://pubmed.ncbi.nlm.nih.gov/31797219/
https://www.strongerbyscience.com/training-for-time-poor/
https://www.strongerbyscience.com/research-spotlight-minimum-volume/
#132: Which Recovery Methods Really Work?
Hey y'all! Welcome back to TPIL! Today we dive into popular recovery methods and do they really work? And our best advice for recovery.
Links:
Strength SoLutions: apply for 1:1 coaching waitlist
Articles referenced in today's episode:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9518606/
#131: What we Wish we knew as Beginner Powerlifters
Hey y'all! Welcome back to TPIL! Today Kristen and I talk about what we recommend for beginner powerlifters. We address:
Do you really need a coach?
Should you join a PL gym if its available?
When should you buy equipment?
and more!
Links:
#130: Recapping our Fav Performances of 2023!
Kristen Dunsmore becomes my official co-host of the podcast! And we dive into our favorite performances of 2023!
Links:
#129: Periods & Urinary Incontinence
Hey y'all! Welcome back to TPIL! Today Kristen Dunsmore and I dive into how/ if we adjust our athletes programs during that time of the month, how we deal with Urinary Incontinence and more!
Links:
#128: Sick of Tracking Macros?
Hey y'all! Welcome back to TPIL! Today I give some tips on ways to stay on top of your nutritional goals if you don't feel like tracking and my thoughts on the idea of tracking food potentially causing disordered eating habits.
Links:
Strength SoLutions: apply for 1:1 coaching waitlist:
#127: Peaking, Tapering, Cutting
Welcome back to TPIL! Today Kristen Dunsmore and I talk about how we tend to peak and taper our athletes, what a peak and taper actually is, who we think should cut for meets and some stories of our clients cutting.
Links:
Work with team Strength SoLutions
#126: Mandy Ogoe
Hey y'all! Welcome back to TPIL! Today I speak with Mandy Ogoe who took the 67.5kg American Squat record at USAPL nationals and placed top 5 at her first ever raw nationals. We dive into her finding the sport and her meet prep.
Links:
Strength SoLutions: apply for 1:1 coaching waitlist:
#125: First Steps to Coaching Powerlifters
Hey y'all! Welcome back to TPIL! Today we talk about the first steps we believe people should take before they begin powerlifting coaching!
Links:
Referenced book: Ultimate MMA Conditioning by Joel Jamieson
#124: Nataleigh Hunter
Hey y'all! Welcome back to TPIL! Today I speak with Nataleigh Hunter who just recently competed USAPL Raw Nationals! We dive into her competition, prep, switching coaches, and more!
Links:
#123: Moriah Boldon 56kg National Champion
Welcome back to TPIL! I speak with Moriah Boldon who is fresh off of her win from USAPL Raw Nationals in the 56kg weight class. We dive into her prep, performance, goals and more!
Links:
Strength SoLutions: apply for 1:1 coaching waitlist
#122: Kate Cohen 48kg National Champion
Welcome back to TPIL! I speak with Kate Cohen who is fresh off of her 48kg National victory from USAPL Raw Nationals. We dive into the momentum she had during prep, her meet day performance, future goals and more!
Links:
Strength SoLutions: apply for 1:1 coaching waitlist
#121: What is a Peak & Taper?
Hey y'all! Welcome back to TPIL! Today Kristen Dunsmore and I talk about what is a peak and a taper and give some insight to how we go about that with some of our athletes. Please leave us a high rating and a review to support the podcast!
Links:
Strength Solutions Inc (work with Solana)
Empowerlift Training (work with Kristen)
#120: Lya Bavoil: Overcoming Trials, Reclaiming Victory and Life Outside of Powerlifting
Hey y'all! Welcome back to TPIL! Today I speak with multi time IPF World Champion of the 63 & 69 kilo weight class Lya Bavoil! We dive into her experience with missing weight for 2022 World's, to breaking the world record for 63kg at the Arnold's, Sheffield, mental health, life outside of powerlifting and more!
Links:
Guest: Lya Bavoil IG
Host: Solana Lewis IG
#119: What Makes a "Good" PL coach or client/ Why we Became Coaches
Hey y'all! Welcome back to TPIL! I am back with Kristen Dunsmore and we dive into what are the characteristics of a "good" coach and client, group coaching vs programming only vs 1:1 online coaching, and the reason why we each decided to become coaches!
Links:
https://www.instagram.com/kriis_d/?hl=en
Strength SoLutions Inc (work with Solana)
Empowerlift Training (work with Kristen)
#118: Mastering Communication w/ your Powerlifting Coach
Hey y'all! Today I do a quick episode about how to master communication with your online powerlifting coach from the perspective of both the coach and the athlete.
Links:
Strength SoLutions: apply for 1:1 coaching waitlist:
#117: New Rules to Qualify for USAPL Raw Nationals/ Updates on how to become a USAPL Ref and How to get a Pro Card
Hey y'all! Welcome back to TPIL! Today Kristen Dunsmore and I go over the recent news dropped by the USAPL: How to qualify for USAPL Raw Nationals in 2025, Updates on how to become a USAPL referee, and some info on how to become a USAPL Pro.
Links:
#116: How to Deal with Injuries, Burnout & Mental Health ft. Kristen Dunsmore
Hey y'all! Welcome back to TPIL! Today I bring on Kristen Dunsmore and we both dive into our experiences dealing with injuries as an athlete, the feeling of being burned out while training through injuries and how it can affect your mental health. We give our tips on what has helped us during these times as well!
Links:
#115: Jessica Espinal - World's 2023
Hey y'all! Welcome back to TPIL! Today I speak with Jessica Espinal who just returned from IPF World's in Malta after winning 2nd place for the USA team. We dive into everything that has been going on since our last convo which was Mega Nationals 2022. And we deep dive into her World's experience, her reflection of it, how to stay organized when busy and her goal's for next year.
Links:
Jessica Espinal Instagram
Strength SoLutions: apply for 1:1 coaching waitlist:
#114: Sonita Muluh 84kg+ World Competitor
Hey y'all! Welcome back to TPIL! I speak with Sonita Muluh who was a part of an epic 3 way battle in the 84kg + class at IPF Classic Worlds. We dive into how much she has progressed since her 1st World's meet, her experience this year at world's, article 14, and more!
Links:
Sonita Muluh Instagram: https://www.instagram.com/sonita_ml/?hl=en
Solana’s Instagram: https://www.instagram.com/solana_lifts/
Strength SoLutions: apply for 1:1 coaching waitlist:
https://solana-lewis-training.mykajabi.com/admin_index_preview?preview_theme_id=2978133
#113: Natalie Richard's 57kg IPF World Champion and Best Female Lifter!
Hey y’all! Welcome back to TPIL! Today I speak with Natalie Richards, your new 57kg IPF World Champion and overall Best Female Lifter! We pick up right where we left off from the last podcast we recorded, diving into everything that has happened since the 2021 USAPL VA Pro which was Natalie’s breakout meet, and all of the meets and changes that lead her to competing and dominating at her first World’s meet!
Links:
#112: Brandes Dey
Hey y'all! Welcome back to TPIL! Today I speak with Brandes Dey who is fresh off of winning Carolina Primetime! We dive into her prep for this meet, competing and winning her Pro Card, her plans for nationals and her experiences as a Physical Therapist!
Links:
Vote for Solana for Ms. Health & Fitness
Strength SoLutions: apply for 1:1 coaching waitlist
#111: Improving Your Mental as an Athlete ft. Dr. Lisa Lewis
Hey y'all! Welcome back to TPIL! Today I speak with Psychologist Dr. Lisa Lewis. Dr. Lisa specifically works with athletes and coaches to improve their mentality to optimize sports performance and to help coaches guide their athletes towards an optimal mentality for performing well. We focused on Powerlifting and how powerlifters can set themselves us for a successful day on the platform using certain tools, and how powerlifting coaches can help prepare their athletes and coach them on meet day towards success no matter how the day is going.
Links:
Ms. Health & Fitness Free Daily Vote
#110: Does 9 for 9 Need to be a Goal?
Hey y'all! Welcome back to TPIL! Today we dive into why going 9 for 9 may be a goal that you need to have for every meet!
Links:
Ms Health & Fitness Competition!
Strength SoLutions: apply for 1:1 coaching waitlist
#109: Managing Emotions in Training
Hey y'all! Welcome back to TPIL! I go over a few tips to help you manage your emotions in training. It can be tough to do and I hope this resonated with some of y'all!
Links:
#108: Arthi Nithi
Hey y'all! Welcome back to TPIL! Today I speak with Arthi Nithi. We dive into her experience with powerlifting and going to Junior World's in 2019, dealing with injuries, her community South Asian Strength and more!
Links:
Strength SoLutions: apply for 1:1 coaching waitlist
#107: Joy Nnamani: British Nationals & Sheffield Recap
Hey y'all! Welcome back to TPIL! Today I speak with Joy Nnamani and we dive into her competitions at both British Nationals and Sheffield, her decision to move to 63kg class, what she is looking forward to at this years IPF World's meet in Malta, and more!
Links:
Strength SoLutions: apply for 1:1 coaching waitlist
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)
#106: Evie Corrigan: Sheffield Recap
Hey y'all! Welcome back to TPIL! Today I speak with Evie Corrigan the winner of Sheffield. We dive her getting her Sheffield invite, her decision to cut to 52kg, her thoughts about cutting weight in general, her experience at Sheffield and what she will do next!
Links:
Strength SoLutions: apply for 1:1 coaching waitlist
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)
#105: Jade Jacob Sheffield Recap
Hey y'all, welcome back to TPIL! I speak with Jade Jacob as she makes her second appearance on the show. We pick up where we left off from the last episode and we talk about all meets that she has competed in since then, battling injury, and finding out she was a wild card pick as she made her way to competing at Sheffield to take 3rd place overall and break the 57kg deadlift and total record!
Links:
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)
#104: Karlina Tongotea Sheffield Recap
Hey y'all! Welcome back to TPIL! Today I get to speak to Karlina Tongotea again! She is back for a second time on the show and this time we get to recap her performance at the first ever Sheffield Powerlifting Competition! Last time I spoke to Karlina, she had just had an amazing meet at New Zealand Nationals, and since then she has some amazing performances including breaking the world record total for the 76kg women's weight class. We talk about the meets leading into Sheffield, finding out that she was a wildcard pick, and her actual meet day performance!
Links:
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)
#103: Setting Realistic Expectations for Meet Day
Hey y'all! Welcome back to TPIL! Today I am talking about how to set realistic goals for meet day to help you manage expectations and overall end up having a better meet because of it!
Solana Lewis Training: apply for 1:1 coaching waitlist
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)
#102: USAPL Pro Series Winner: Celine Crum
Hey y'all! Welcome back to TPIL! Today I speak with the USAPL Pro Series Winner, Celine Crum! Celine has had 6 performances in a row where she has executed PERFECTLY on meet day and gone 9 for 9. We dive into her prep for the Arnold's Pro Finale, how she feels about her win and her past year in powerlifting, what she wants to do next, and more!
Links:
Solana Lewis Training: apply for 1:1 coaching waitlist
#101: Avilia Lieu
Hey y'all! Welcome back to TPIL! On today's episode I speak with Avilia Lieu. We dive into her break ouot performance at Mega Nationals, her prep for Arnold's, and we talk a lot about gut cuts/ water cuts! Don't forget to subscribe, share and leave a rating!
Links:
Solana Lewis Training: apply for 1:1 coaching waitlist
#100: Demetria Thaten
Hey y'all! Welcome back to TPIL! Today I speak with Demetria Thaten and we dive into her story of getting into PL, her prep going into the Arnold's Pro Series Finale, her life outside of training and more!
Links:
Solana Lewis Training: apply for 1:1 coaching waitlist
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)
#99: Chelsea Savit
Hey y'all! Welcome back to TPIL! Today I speak with Chelsea Savit. Chelsea started powerlifting a decade ago, and we dive into her past experiences as a competitive athlete in other sports, her experience competing at IPF World's twice, her comeback from injury and serious surgery, her goals as she is about to compete at PA Nationals and is looking to battle it out in the 69's, and more!
Links:
Strength Solutions: apply for 1:1 coaching waitlist
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)
#98: Alyssa Parten
Hey y'all! Welcome back to TPIL! Today I speak with Alyssa Parten! Alyssa is a powerlifting coach and head of her coaching business, Lady Beef Athletics. She is also pursuing her doctorate in Exercise Science and we dive into her coaching style, how she built her coaching business, how she is doing research on female powerlifters for her doctorate, and more!
Links:
Solana Lewis Training: apply for 1:1 coaching
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)
#97: Jen Thompson
Hey y'all! Welcome back to TPIL! Today I speak with the legendary Jen Thompson who has won 11 World Championships and holds the bench press World Record in multiple weight classes in the USAPL along with the IPF. We talked about how she got started with Powerlifting in 1999! And the journey to becoming one of the strongest woman in the world, and more good conversation! Subscribe to the Pod and don't forget to rate and review!
Links:
Solana Lewis Training: apply for 1:1 coaching
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me):
#96: Kelly Mann PerforMotion
Welcome back to TPIL! I speak with the owner of PerforMotion Kelly Mann. Kelly is a powerlifting coach based out of Australia. We dive into how she built her business, who she enjoys training, how she has helped World Champion Meg Scanlon improve her training, and more!
Links:
Solana Lewis Training: apply for 1:1 coaching
STRONGWOM3N Facebook Group (A free group to make strong friends and learn directly from me)