The Empowered Gymnast Podcast

by Matthew Power

Season 1

Why Success in Gymnastics Is Not Just About Talent, It’s About Food & Fuel with Kerry Bair

Unlocking Endurance and Nutrition Insights with Kerry, the Gymnast RD In this episode, Kerry, a registered dietitian with a gymnastics background, shares her journey from athlete to expert in supporting gymnasts through nutrition. She offers practical advice for fueling performance, debunks myths around body image, and emphasizes personalized, wellness-focused approaches for gymnasts and their families. Key Topics Covered: Kerry’s gymnast origin story and how her background influences her nutrition philosophy The importance of proper fueling versus restrictive dieting in gymnastics Common misconceptions about body types and success in college and Olympic gymnastics Fundamental principles of sports nutrition: energy, timing, and building balanced meals How to start improving nutrition habits: simple, actionable steps for athletes and parents The significance of individualized, gymnast-led nutrition plans The difference between registered dietitians and other nutrition credentials The impact of social media on nutrition misinformation Kerry’s personal passions outside of gymnastics: gardening, food preservation, and cooking Practical tips for hydration, snacks, and recovery strategies during training and competitions How culture, identity, and support systems shape athletes' transition post-gymnastics Timestamps: 00:00 - Welcome and episode overview 00:06 - Introducing Kerry and her gymnastics and nutrition background 01:28 - Kerry’s early involvement in gymnastics 02:44 - Transition from recreational to competitive gymnastics 04:04 - Navigating compulsory routines and optional routines 05:16 - Injury challenges and resilience in gymnastics 06:36 - The mindset that keeps athletes pushing through injuries 07:50 - The evolution of sports nutrition awareness 09:13 - How college gymnastics entered Kerry’s radar 10:02 - Choosing Rutgers and college recruiting insights 11:17 - Duration and experience of college gymnastics career 12:56 - Injuries and support systems in gymnastics 13:26 - Transitioning out of competitive gymnastics 14:29 - The importance of identity and career exploration after gymnastics 15:35 - Kerry’s focus on community health vs. sports-specific work 16:50 - Realities of nutrition and disordered eating in gymnastics 18:55 - Shifting the culture of nutrition in sports 20:29 - The importance of longevity and sustainable athletic careers 22:32 - Kerry’s current work and emphasis on culture change in gymnastics 23:40 - The differences between registered dietitians and other credentials 25:48 - The rigorous pathway to becoming a dietitian versus other certifications 27:10 - Finding the most qualified nutrition support for athletes 30:41 - Addressing misinformation and social media’s influence 31:49 - Practical steps for parents and coaches to support gymnasts’ nutrition 37:58 - Building balanced meals with a performance plate approach 39:50 - Real-world examples of underfueled gymnasts and common pitfalls 44:04 - The impact of meal timing and hydration strategies 45:15 - Encouraging athlete ownership and individualized planning 50:18 - Kerry’s recommended reading: Intuitive Eating 51:27 - Her personal hobbies: gardening and food preservation 52:54 - Her current garden and food growing endeavors 53:08 - Connecting with Kerry via Instagram and her website

S1 · E17

May 27, 2026

54:46

The Hidden Mental Battles Behind Elite Gymnastics: From Burnout to National Champion with Alex McMurtry

In this episode, Alex McMurtry shares her incredible journey through gymnastics, from early childhood to college star and beyond. Her story highlights the importance of environment, mindset, and redefining success, offering valuable insights for athletes, coaches, and parents alike. In this episode: Alex's early start in a boys' gymnastics program and how that shaped her strength and technique The impact of injuries, overuse, and burnout on her athletic trajectory Her experience with elite training, injuries, and the transition to college gymnastics The shift in mindset that helped her rediscover her love for the sport How environment, coaching, and mental health influenced her peak performance years The importance of the environment in recovery and motivation Balancing academics and athletics, and her academic journey at the University of Florida The influence of injury experience on her healthcare career and specialty choice Her current focus on outdoor adventures and exploring national parks Her hot take on wolf turns and evolving views on peak age in gymnastics Timestamps: 00:00 - Introduction to Alex McMurtry's gymnastics career and achievements 02:01 - Alex's early involvement in gymnastics and unique experience in boys' gym 04:00 - Transition to competitive girls' gymnastics and early goals 05:17 - Overuse injuries and their role in her career 07:10 - Training volume, injury prevention, and evolving coaching techniques 09:32 - Breaking mental biases about gymnastics training hours 10:04 - The myth of early specialization and cross-training in gymnastics 11:03 - Olympic dreams, elite training, burnout, and refocusing on college 12:09 - The challenges of elite gymnastics and burnout at national camps 14:13 - The emotional moment of stepping back from elite and choosing college 15:38 - Reflection on parental support and avoiding burnout 17:28 - College recruitment process and choosing the University of Florida 19:10 - College years, injuries, and rediscovering love for gymnastics 22:25 - The importance of environment and coaching in recovery and performance 27:28 - Memorable achievements and peak years in college gymnastics 36:30 - Changing perspectives on peak age and longevity in gymnastics 38:47 - Balancing academics and athletics, and academic major choice 42:00 - How injuries and gymnastics influenced her healthcare career 45:02 - Transition to OB-GYN PA and her passion for women's health 50:53 - Personal interests: outdoor adventures, camping, and exploring national parks 52:20 - Favorite podcasts and hobbies outside gymnastics 54:22 - The importance of outdoor pursuits for mental health and well-being 55:03 - Final thoughts and takeaways from Alex's inspiring journey

S1 · E16

May 20, 2026

55:43

How Community Turned Gymnastics from a Sport to a Life-Changing Experience with Jakob Daniel

This episode dives into Jakob Daniel’s inspiring evolution from a dedicated gymnast to a community-focused podcast creator. We explore how his experiences in gymnastics shaped his approach to storytelling, community, and mentorship, along with lessons about the sport, culture, and staying connected over the years. Main insights: Jakob’s path through gymnastics from childhood to level 10, highlighting the importance of community and relationships over pure competition The role Flip Fest summer camp played in fostering lifelong bonds, mentorship, and leadership development How shared experiences in gymnastics create a sense of comfort and belonging, influencing later community engagement The entrepreneurial journey of starting Podnastics, and how relationships within the gymnastics world fueled its growth The value of authenticity and deep storytelling in sports podcasts, inspired by Rosenbaum’s Inside of You and the desire to amplify athletes’ voices How shifts in personal interest (like watching men’s gymnastics) can deepen appreciation and engagement over time Jakob’s perspectives on event rankings (vault as an S-tier highlight), and reflections on evolving opinions The importance of mental health, mental resets, and humor for athletes and community members alike Podnastics Podcast This episode underscores how community, storytelling, and passion drive both athletic and personal growth. Jacob’s story reminds us that sport builds bonds that last a lifetime, and sharing those stories can create meaningful connections and inspire others.

S1 · E15

May 13, 2026

1:06:27

How Gymnastics research can boost your performance with Christian Marsh

Christian Marsh on Gymnastics, Growth, and Judging Standards This episode dives deep into the world of gymnastics through the lens of Christian Marsh, a highly knowledgeable gymnast, commentator, and coach. Christian shares his journey from childhood in JO gymnastics to college competition and beyond, offering expert insights into training, injury prevention, scoring, and coaching philosophy. Main topics include: Christian's early start and development in JO gymnastics emphasized the importance of environment and coaching style Transition to college gymnastics at William & Mary, adapting to a new level of competition and rigorous academics Key injury experiences, rehab strategies, and misconceptions about surgery His journey into gymnastics commentary and how detailed knowledge enhances broadcast quality Insightful critique of scoring systems, bias, and the evolution of judging standards across different levels Unique trivia about gymnastics equipment and personal favorite routines and skills The importance of communication with coaches and setting realistic goals Timestamps: (00:00) - Introduction and Christian’s background in JO gymnastics (03:10) - Early training, favorite gym, and environment that nurtured his love for the sport (11:20) - College recruitment process, academic challenges, and environment at William & Mary (19:10) - Injury experiences, rehab, and misconceptions about surgery (24:05) - Watching routines, strategic learning, and mental prep for advanced skills (29:50) - Building routines, skill upgrades, and specific techniques like triple back dismounts (36:00) - Navigating coaching feedback and pushing boundaries safely (42:30) - Commentating journey, streamlining gym knowledge into clear storytelling (50:30) - Fun trivia: microphone setups, unusual skills, and hot takes on scoring (60:20) - Evolving thoughts on artistic elements and difficulty in scoring (62:50) - Personal favorites in books and hobbies outside gymnastics (65:41) - Video game hobbies and the mental reset that helps balance life (66:30) - Humble brag about top scores and unique accomplishments (68:23) - Connecting with Christian via Instagram and Podnastics podcast Resources & Links: Podnastics Podcast – Interviews with top gymnasts and insiders Verdius – Gymnastics broadcasting platform Connect with Christian: Instagram – marsh underscore Christian This episode offers a rare mix of personal athletic experience, technical mastery, and thoughtful critique of gymnastics as a sport—perfect for passionate gymnasts, coaches, judges, and fans seeking new perspectives. Whether you're interested in training philosophy or scoring nuances, Christian’s insights will challenge and inspire your understanding of gymnastics.

S1 · E14

May 6, 2026

1:09:51

The Hidden Power of Emotional Safety in Achieving Gymnastics Skills with Ariana Leblanc

Most gymnasts don’t realize their mental health plays a pivotal role in their performance — until fear, self-doubt, or burnout hit hard. Ariana, a former elite gymnast turned licensed mental health counselor, reveals how understanding the mind can be the game-changer for athletes. She shares her personal journey through injury, fear, and burnout, and how those struggles fueled her mission to transform gymnastics from the inside out. You’ll discover how mental training isn’t just for crisis moments; it’s a proactive strategy to prevent mental blocks and boost confidence. Ariana breaks down practical tactics like the “confidence ladder,” emphasizing the importance of listening to your body and mind. Learn why celebrating small wins and shifting focus from outcome to process can prevent setbacks and foster resilience. She debunks common misconceptions about fear, injury, and mental blocks, revealing how a supportive environment and open communication with coaches and parents can safeguard mental health.We also explore the powerful ripple effect social media has on gymnasts’ psyche—highlighting how curated highlight reels often mask real struggles. Ariana emphasizes the significance of emotional safety in the gym, advocating for trust-based coach-athlete relationships that prioritize mental well-being alongside physical skills. Whether you’re a gymnast, coach, parent, or sport supporter, this episode offers essential insights on nurturing mental health to elevate performance and enjoyment. Perfect for anyone eager to redefine success in gymnastics, this conversation bridges psychological science and sport, empowering athletes and coaches alike to build confidence from the inside out. If you're serious about mental health as the foundation for performance, you’ll want to hear these proven strategies. Don’t wait for a crisis—start cultivating

S1 · E13

Apr 29, 2026

49:27

NCAA Recruiting Tips with Jill Hicks

Join Jill Hicks, a former elite gymnast and recruiting expert, as she shares invaluable insights into navigating the college gymnastics recruiting landscape. Discover the importance of early preparation, self-marketing, and building relationships with coaches. Learn how to manage injuries and turn setbacks into opportunities, while fostering traits like resilience and authenticity in young athletes. This episode is a must-listen for gymnasts, parents, and coaches aiming to understand the complexities of college recruitment and achieve long-term success.

S1 · E12

Apr 22, 2026

52:50

Inside the Innovative Mind Behind the Future of Gymnastics Equipment with Misha Kustin

Join us as we delve into Misha Kustin's inspiring journey from a college gymnast facing program cuts to becoming an innovative entrepreneur in the gymnastics world. Discover how his passion for the sport and engineering led to the creation of custom gym equipment, and learn about the pivotal role coaches play in shaping athletes. Misha shares insights on overcoming challenges, the importance of community engagement, and his vision for the future of gymnastics equipment. Instagram Website

S1 · E11

Apr 15, 2026

55:20

Motivation, Trust, and Jumping into Discomfort with Dylan Kohnle

In this episode, Dylan Kohnle shares his inspiring journey from a sports novice to a seasoned gymnastics coach. He emphasizes the importance of patience, vulnerability, and authentic connections in coaching, offering lessons that resonate far beyond the gym. Dylan discusses his unconventional path into gymnastics coaching without a traditional background, the significance of building trust with athletes, and overcoming their initial resistance. He also highlights how vulnerability and humor can foster stronger coach-athlete relationships, and shares practical strategies for creating buy-in and motivating young gymnasts. Dylan's insights into continuous learning, overcoming imposter syndrome, and embracing lifelong growth provide valuable takeaways for coaches and athletes alike.

S1 · E10

Apr 8, 2026

44:41

Why More Training Isn’t Always Better with Andrew Vetter

In this episode, Andrew Vetter shares his journey from gymnast and circus performer to a key figure in gymnastics strength and conditioning, emphasizing how tailored training approaches can prevent injuries and improve performance. Whether you're a coach, parent, or athlete, discover strategic ways to integrate strength training into gymnastics safely and effectively.

S1 · E9

Apr 1, 2026

1:02:21

Transitioning from club to college and the importance of gym culture with Toby Liang

Join us for a conversation with elite gymnast Toby Liang as he shares what his journey has actually looked like—from getting started to competing at the college level. We get into the ups and downs, what helped him push through tough moments, and why the right environment can make or break your experience in the sport. Toby also talks about the mental side of gymnastics, how he’s learned to stay resilient, and what it takes to balance high-level training with life outside the gym (including his interest in photography). If you’re in the gymnastics world, there’s a lot here you’ll relate to. Highlights: How Toby got started and what led him into competitive gymnastics What stood out to him about the culture and coaching at Roswell and Nebraska The challenge of balancing personal goals with being part of a college team How he approaches strength training and staying healthy through injuries Why mindset and community have played such a big role in his growth at Flip Fest Connect with Toby on Instagram: @toby_liang_

S1 · E8

Mar 25, 2026

42:55

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