We had to restart this conversation four times - because André cried, then Zerlina cried, then the light blew, and then André wanted Daddy.
This is motherhood. And this is what it looks like to rebuild strength anyway.
In this episode, I sit down with Rene - eight months postpartum and stronger than she was before having a baby. We talk about what it really takes to return to training after birth (spoiler: it’s not bounce back culture), how grief shaped her motivation, why bodyweight strength hits different after pregnancy, and what progress actually looks like when you’re still breastfeeding and sleep deprived.
We also get into:
Why dips are harder when you’re tall (and how she still nailed them)
How smart programming trumps “just doing more”
What strength means now—as a mother, an athlete, and a woman
The invisible mental gains that came from holding a handstand... and holding a baby
This isn’t a story about perfect routines. It’s about making it work - with less time, more purpose, and a system built for women.
Whether you're three months or three years postpartum, you’ll take something from this one.
Sick of being told "women should lift heavy" and not knowing how to start?
In this episode, I talk about the complexities of menopause and how it affects women’s strength training. I break down what’s actually happening in the body when hormones shift - especially how it impacts the nervous system and introduce a system I use called Asymmetrical Load Tolerance (ALT).
It’s a way to help women maintain strength, coordination, and stability through perimenopause and beyond. I’ll walk you through the physiology, explain the concept of signal loss, and show you how to train in a way that actually works during this stage - not just what the internet says you should be doing.
00:00 Introduction to Menopause and Strength Training
02:33 Understanding the Impact of Menopause on the Nervous System
06:10 The Brain-Body Disconnect During Menopause
09:46 Physiological Changes During Menopause
12:21 Signal Loss and Its Effects on Training
18:09 Introducing Asymmetrical Load Tolerance (ALT)
21:41 Phases of ALT: Preparation, Potentiation, and Consolidation
26:19 ALT for Perimenopausal Athletes
35:01 Conclusion and Final Thoughts on Strength and Menopause
and as promised, here is my email address: shimi@powerandposture.com.au
References (menopause)
Load Tolerance & Asymmetrical Loading References
In this episode, We explore the often-overlooked connection between leg strength and handstand performance, emphasizing the importance of the nervous system in skill acquisition. We introduce concepts like the rebound window and rebound retention capacity, highlighting how these factors influence training outcomes, especially for women.
Practical programming strategies are discussed, focusing on how to create a safe and effective training environment that fosters skill retention and progress. The episode concludes with a call to action for coaches and athletes to rethink their approaches to training.
00:00 Introduction to Handstands and Leg Strength
02:53 The Role of the Nervous System in Handstands
05:28 Understanding the Rebound Window
08:24 Rebound Retention Capacity and Its Importance
10:31 Programming for Women: Nervous System Considerations
12:55 Practical Programming Strategies for Handstands
14:52 The Intersection of Strength and Nervous System Prep
16:46 Addressing Female-Specific Training Needs
18:04 Load Tolerance vs. Load Perception
20:21 Building a Comprehensive Training Program
22:00 Conclusion
From no strength to one arm chin ups.
In this episode, I interview Gemma, an OG member of Bodyweight Brigade, who shares her inspiring journey from having no strength background to achieving superwoman strength in calisthenics.
Gemma discusses the importance of consistency, mindset, and pushing through challenges, especially as a woman over 40. She emphasizes that anyone can start strength training at any age and that small wins can lead to significant progress.
The conversation touches on the unique challenges women face in fitness, the impact of health issues, and the empowering nature of bodyweight training.
00:00 Introduction and Background
01:31 Gemma's Journey to Strength Training
04:36 The Role of Meditation and Yoga
07:32 First Chin-Up Experience
10:24 Mindset and Determination in Training
13:32 Navigating Challenges and Setbacks
16:37 2023: A Year of Struggles and Resilience
25:25 Overcoming Health Challenges Through Training
27:56 The Mindset of Persistence
30:31 Strength and Progression in Your 40s
34:21 Discipline vs. Motivation
37:23 Current Training Regimen and Goals
41:33 Pushing Through Pain and Sensation
45:17 Empowering Women in Strength Training
48:00 The Importance of Strength Training for Women
51:02 Building Confidence Through Small Wins
53:02 Exploring Hand Balancing Skills
In this episode, We delve into the complexities of hypermobility, exploring its impact on strength training and athletic performance. We discuss the role of collagen types, neuromuscular challenges, and the unique fatigue patterns experienced by hypermobile individuals.
We also look at the importance of tailored training approaches that focus on stability, proprioception, and energy management, while also redefining progress metrics for hypermobile athletes.
00:00 Understanding Hypermobility
05:37 Neuromuscular Challenges in Hypermobility
12:00 Fatigue and Energy Management for Hypermobility
16:53 Building Power and Strength in Hypermobility
20:31 Training Strategies for Hypermobility
29:45 Mindset and Progress for Hypermobility
Episode 3 was the why. This episode is the how.
We’re diving into the 4 things that actually move the needle in strength training: intensity, grind, accommodating resistance, and rest.
If you’re training hard and still not getting stronger, it’s probably one (or all) of these.
No motivation speeches. Just the stuff most calisthenics programs overlook.
00:00 Women's Strength Training Misconceptions
02:48 Understanding Intensity vs. Effort in Training
05:46 The True Meaning of Grind in Strength Training
09:06 Accommodating Resistance: The Key to Building Strength fast
16:01 The Importance of Rest in Strength Training
In this episode, We delve into the intricacies of training for handstands, emphasizing the importance of understanding the nervous system, the role of periodization, and how hormonal cycles affect performance. We discuss the necessity of structured training for skill acquisition and the significance of strength in mastering handstands. The conversation highlights the need for clear inputs and consistent practice to facilitate progress and overcome plateaus.
Chapters
00:00 Introduction to Handstands and Training Systems
02:57 Understanding Skill Acquisition and Nervous System Role
05:48 Plateaus in Training: Neurological and Muscular
09:07 The Impact of Hormones on Balance and Training
11:57 Periodization: Structured Planning for Progress
19:47 Building Strength and Capacity for Handstands
28:34 The Importance of Clear Inputs and Consistency
33:25 Conclusion and Next Steps
Still stuck on chin-ups? It’s not you, it’s the programming. In this episode, Shimi breaks down why most women’s chin / pull up struggles have nothing to do with effort and everything to do with outdated, male modeled training. We cover the myths, the physiology, and the real fix:
Precision programming built for female strength. No fluff. Just facts, frustration, and the strategy you’ve been missing.
00:00 Introduction to Chin-Ups and Common Misconceptions
03:13 Understanding Strength vs. Programming Issues
06:01 The Gender Gap in Strength Training
08:53 The Importance of End Range Training
11:49 Factors Affecting Bodyweight Strength Training
15:11 Building a Personalized Training Plan
In this first episode of the pilot season of Your Coach is Lying, Shimi kicks things off with a much needed reality check: most training programs weren’t built for women, and it shows. She dives into why generic group classes, aesthetic goals, and inappropriate scaling advice aren’t cutting it, and why bodyweight strength training, when done right, can completely change the game. You’ll hear the BWB origin story, the gaps she saw in women’s training, and how bodyweight strength became the antidote.
It’s not about chasing bikini bodies. it’s about getting strong enough to do the cool sh*t you actually care about.
Chapters
00:00 Introduction to Calisthenics for Women
03:25 The Shift from Aesthetics to Strength
08:19 Building a New Training Model for Women
10:43 Understanding Bodyweight Strength Training
14:01 The Importance of Structure in Training
