On our very special 100th Episode, we take a deeper look into how we can feel more confident when stepping on the platform. Feeling confident heading into a meet is crucial for a powerlifter to perform well, and today we discuss strategies previous guests shared with us over the years that can boost your confidence on the big day.

Listen as we go over:

• Proper Preparation: how are you preparing physically and mentally?
• Setting Realistic Goals: 1k total?
• Visualization: what do you see yourself doing on the platform?
• Positive Self-Talk: how are you hyping yourself up?
• Process Oriented: are you fixated on outcomes or comparing yourself to others?
• Supportive Homies: who is your support system?
• Managing Anxiety and staying relaxed: do you know how to curb your shit?
• Getting Reps in: experience matters
• Celebrating Small wins: are you recognizing the progress or only looking at the outcome?
• Enjoying the Experience: are you embracing the challenge?

Featured Guest/People/Info Mentioned:

• Stacy “Bama” Burr @bamaburr
• Susan Salazar @supers2o
• Roger Kitchen Jr. @roger_kitchen_jr/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, and we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find

Developing the skill to perform consistenly well in a meet is not something that comes easy. Just like each kilo earned, performing under pressure is a skill that is developed over time with reps and sets.

Today, NCAA Mental Skills Coach and owner of Power Mental Performance Coaching Roger Kitchen Jr. discuss the ways he helps lifters understand how their mind influences performance and where it can aid lifters in improving training efficiency and focus.

Listen as we go over:

• How to calm nerves before a meet
• What you can control vs what you cant
• Why you’re probably focusing on the wrong things
• Managing anxiety and how we can breathe is an often underrated tool

Featured Guest/People/Info Mentioned:

• Roger Kitchen Jr. @roger_kitchen_jr/
• Power Mental Performance https://www.powermentalperformance.com/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, and we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find

At some point in your powerlifting training, you are more than likely going to deal with back pain. Some of the older ways of treating your back pain not only might make it longer for you to heal but also might be making it worse.

Today I sit with Physical Therapist Dr. Kaytlyn Wells to discuss why we start having back pain during training and what we can do about it.

Listen as we go over:

• Back pain signs and symptoms
• What are some reasons we have back pain
• What can help and what might make it worse
• Things to keep in mind (referred pain, “weak core”, and “tight hamstrings”
• Exercises that can help: Banded Hip Mobility, Nerve glides, Pallof Press, Suitcase Carries, Glute Bridge, Glute Ham Developer

Featured Guest/People/Info Mentioned:

• Dr. Kaytlyn Wells @beyond.recoveryphysicaltherapy
• Beyond Recovery Physical Therapy https://www.beyondrecoverypt.com/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, and we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Thinking about powerlifting but not sure what the first step is? In this episode, we cover the top things to consider before trying powerlifting.

Listen as we go over:

• What to consider when selecting a meet
• How much time should you train before competing
• What program should you be following
• How and when to find a coach
• How often and how hard should you be training
• BONUS: What accessories do you NEED to powerlift vs what you may WANT to powerlift

Featured Guest/People/Info Mentioned:

• USPA Federation @uspapower
• FREE PDF Download (Eating Like An Athlete, Meet Attempts, Meet Day Fueling, & More!): https://core256.com/free-pdf-download/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, and we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Do you stretch because you “feel tight”? Do you find yourself always stretching to feel better? Today I sit with Dr. Kaytlyn Wells to discuss what is really happening, whether should you be stretching at all, and what you can do if you are looking to improve your performance.

Listen as we go over:

• What we think happens vs what is actually happening when we stretch
• Flexibility vs Mobility
• What are the positive and negative effects of stretching
• What should we be doing

Featured Guest/People/Info Mentioned:

• Dr. Kaytlyn Wells @beyond.recoveryphysicaltherapy
• Beyond Recovery Physical Therapy https://www.beyondrecoverypt.com/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, and we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Let’s talk about Bandaids vs Solutions. Today Dr. Kaytlyn Wells of Beyond Recovery Physical Therapy and I discuss why there might be things you are doing that are holding back from hitting your next PR.

Listen as we go over:

• Understanding Mobility vs flexibility: think about the demands you impose on your body (as well as mobility exercises you can try today!)
• Not listening to your body: signs you may be doing too much.
• Less is more: understanding your capacity and minimal effective dose.
• BONUS!: Why pain is not necessarily what AND where you think it is.

Featured Guest/People/Info Mentioned:

• Dr. Kaytlyn Wells @beyond.recoveryphysicaltherapy
• Beyond Recovery Physical Therapy https://www.beyondrecoverypt.com/

• Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

LISTEN HERE on all major podcasts!

If you enjoy the show, please take a few minutes to Rate & Review us on iTunes. Your reviews help the podcast grow!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

From her first construction paper-bound book at age 8, Janna Moretti knew she loved writing. Like many of us, our lives take twists and turns that lead our career and life paths in different directions, as did Janna. Luckily, at almost the age of 30, she found herself back studying and pursuing her first love, writing.

Today, Janna shares how her passion for writing and powerlifting have combined as she embarks on a new project to tell female powerlifters’ journeys through written stories.

Listen as we go over:

1. Why writing has always spoken to her
2. Being a marine and her early years before pursuing her passion
3. Why writing can paint a different picture
4. The female powerlifting interview stories collaborating with the Sisters of Irons
5. How to get started writing for beginners

You can find the products I talk about here:

• Janna Moretti @janna_moretti
• Sisters of Iron @sisters_of_iron
• Susie Aranda @susie_aranda
• Ruben Moretti @rueben_moretti
• Alamo Tattoo @alamotattoo

YouTube video on this podcast: https://www.youtube.com/c/CoreStrengthPerformance

Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

Want to get these tips and more exclusive content right to your email? Your our weekly newsletter here: https://core256.com/newsletter-opt-in/

LISTEN HERE on all major podcasts!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.

Many of us have doubted ourselves before stepping on the platform, and it’s always nice to hear some of the strongest lifters in the world also do the same.

Today, Liz Ribaudo candidly opens up about her struggles not only with feelings of self-doubt but the stress that results in a lifting session that just doesn’t go our way. Her self awareness, honesty and the need to constantly improve allowed her to hit the coveted 504 dots and become one of the strongest 148’s there is.

Listen as we go over:

1. Her nerve-wracking experience at one of the biggest meets, The Showdown
2. Her gym, Fortis Fitness Studio
3. Transitioning from teaching to coaching
4. Skin cancer
5. Why she doesn’t cut weight anymore
6. Training with her husband, Nate

You can find the products I talk about here:

• Lix Ribaudo @lizribaudo_fortis
• Fortis Fitness Studio @fortisfitnessstudio
• Nate Ribaudo @nateribaudo_fortis
• Fortis Powerlifting @fortispowerlifting
• Gary Brewer @gbrewerpower

YouTube video on this podcast: https://www.youtube.com/c/CoreStrengthPerformance

Looking for Nutrition or Powerlifting training? Visit: www.core256.com/online

Want to get these tips and more exclusive content right to your email? Your our weekly newsletter here: https://core256.com/newsletter-opt-in/

LISTEN HERE on all major podcasts!

Want to support the show? Pick some apparel here! Snap a pic and tag us in it, we’ll feature you on our social media channels!

This episode is brought to you by Core Strength & Performance. Core’s community is built on the journey. We understand that it takes more than a few days to reach your goals of building stronger relationships, stronger bodies, and stronger minds. Visit www.Core256.com for Online or In-Person Training, or find us on Instagram at @CoreSandP @futureisfemalepowerlifting and Facebook @CoreSandP.