The Empowered Gymnast Podcast

by Matthew Power

Season 1

Mental and Physical Strategies to success in gymnastics with Ezara Greene

In this episode, Ezra Greene shares her extensive journey in gymnastics and sports medicine. She discusses her background in kinesiology and sports residency, highlighting her certifications and experience as a coach and sports medicine professional. Ezra emphasizes the importance of mental toughness in gymnastics, balancing life and sports, and her role as an adjunct professor. She also delves into her personal experiences with injuries and how they shaped her career path, ultimately leading to her passion for treating gymnasts and athletes. The episode provides valuable insights into the mental and physical aspects of gymnastics and the dedication required to excel in both fields.

S1 · E7

Mar 18, 2026

49:55

Gymnastics Beginnings, International Competitions, and Content Creation with Trent Milligan

Trent Milligan's journey from a young gymnast to an international competitor showcases resilience and strategic growth. Starting at age 4, Trent overcame injuries and coaching changes, turning setbacks into opportunities for development. His story highlights the differences between Canadian and US gymnastics systems and the cultural impacts on athlete growth. Discover how Trent's focus on less-explored events and his savvy use of social media have reshaped his athletic journey, bringing visibility to gymnastics. Learn about the importance of relationships with coaches and teammates, and how content creation serves as both motivation and a branding tool. This episode is about transforming challenges into strengths, leveraging social media for growth, and maintaining a mindset of continuous improvement. It's perfect for athletes, coaches, and anyone interested in peak performance and personal branding.

S1 · E6

Mar 11, 2026

39:30

Visualization, Manifestation, and Triple Backs with Kameron Nelson

Join us as Kameron Nelson, a senior national team gymnast, shares his journey of starting gymnastics at a "late age" and defying the early start myth. Discover how mental techniques like visualization and manifestation have been pivotal in his success. Kameron discusses pushing boundaries with advanced skills and offers practical tips for mental preparation and skill development. Key Highlights Late start in gymnastics and overcoming the early start myth. Importance of biomechanics in skill development. Mental preparation strategies: visualization and manifestation. Challenges and triumphs with advanced skills like triple backs. Entrepreneurial journey with his brand "Triple." Connect with Kameron Instagram YouTube GymTriple This episode is a testament to the power of mental mastery and persistence in achieving high-level success.

S1 · E5

Mar 4, 2026

37:16

Rethinking Gymnastics rehab and training from an NCAA gymnast turned PT with Charles Baldi

Rethinking Gymnastics rehab and training from an NCAA gymnast turned PT with Charles Baldi In this episode, we dive into the nuanced world of gymnastics injuries, strength training, and rehab from the perspective of Physical Therapist and former NCAA gymnast Charles Baldi. Whether you're an athlete, coach, or healthcare provider, you'll gain insights into smarter injury management, effective strength development, and debunking common myths. In this episode: Why the traditional stretching routines at the start of practice might be doing more harm than good The importance of heavy resistance and high-load strength training in injury prevention How foot arch support and targeted exercises can reduce ankle and knee injuries The impact of modern rehab principles versus outdated protocols in gymnastics Practical tips for coaches and athletes to implement safer training strategies The controversial stance on stretch routines and when to incorporate flexibility work The role of tape, braces, and supportive gear in progressing recovery and performance Charles’s journey from gymnast to physical therapist and key lessons learned along the way Timestamps: 00:00 - Introduction to Charles Baldy and his unique gymnastics and PT background 03:13 - Charles’s gymnastics journey from homeschool to Temple University 7:38 - Injury history: recurring elbow injuries and learning from them 9:23 - How traditional PT protocols fell short for gymnasts 11:49 - The need for strength training principles in rehab beyond simple bands 13:35 - Why aggressive stretching before activity is counterproductive 15:49 - The significance of strength training to prevent injuries, which Charles wished he had known earlier 19:13 - Navigating PT education and leveraging hands-on experience 20:43 - The realities of outpatient PT and how to improve the quality of care 26:33 - The importance and limitations of direct access and proper assessment in PT 29:03 - How to treat yourself or athletes more effectively with smarter rehab strategies 32:42 - The importance of progressive resistance work, adding weight and intensity safely 36:37 - Common ankle and foot injuries in gymnastics and preventative strategies 48:21 - Innovative exercises for ankle and foot stability, including band cues and balance drills 51:12 - Power development exercises how to translate strength into performance 53:34 - The value and drawbacks of taping, braces, and short-term supports 55:46 - Challenging traditional warm-up and stretching routines in gymnastics 58:11 - A shift in mindset: treating the spine and extremities simultaneously for quicker recovery 61:23 - Resources for continued learning: Instagram, blogs, and websites Connect with Charles Baldi: https://www.instagram.com/bmg_sportspt/ https://baldimovementgroup.com/

S1 · E4

Feb 25, 2026

1:02:50

Gymnastics Lessons: Movement, Resilience, and Career Reinvention with Mia Lazarewicz

Gymnastics Lessons: Movement, Resilience, and Career Reinvention with Mia Lazarewicz Discover Mia Lazarewicz's inspiring journey from childhood gymnastics to becoming a competitor on American Ninja Warrior and a passionate personal trainer. In this episode, Mia shares candid insights on training, certifications, the nuances of gymnastics and ninja, and keys to effective communication in coaching. Key Topics The story behind Mia's diverse athletic background, including gymnastics and Ninja Warrior The meaning and story behind Mia's playful certification "Certified F***ing Badass" (CFB) Insights into the crossover skills between gymnastics, ninja, parkour, and climbing Practical advice for incorporating weight training, kettlebells in particular, for gymnasts and young athletes The importance of effective communication in coaching kids and adults Debunking myths around weightlifting and muscle bulk in youth training The beauty and challenge of mastering skills like vaults, dismounts, and the mental blocks in gymnastics Mia's experiences on American Ninja Warrior and what it teaches about mindset and living in the moment Recommendations for expanding your knowledge with books on neurology and the body-mind connection Timestamps 00:00 - The correct pronunciation of Lazarevich and Mia's diverse athletic background 02:14 - The story behind Mia's unconventional certification "CFB" and its significance 05:42 - Discussions on the real value of certifications versus actual ability 08:15 - How Mia got into gymnastics and her accidental journey into personal training 12:41 - The repeated comebacks in gymnastics and what drives persistent passion 20:23 - Insights from Mia's seasons on American Ninja Warrior and the thrill of the competition 23:56 - Comparing Ninja obstacles with gymnastics skills and cross-training tips 28:22 - Starting strength training for gymnasts—why kettlebells are a smart choice 32:45 - The critical role of movement patterns and how to teach proper hip hinging 36:21 - The transferability of kettlebell swings to gymnastics and athletic power 40:32 - Myths about muscle bulk from weightlifting and the truth about building strength 42:50 - Review of Mia's book and key takeaways on communication and client interaction 47:44 - How to handle coaching kids versus adults with patience and clarity 55:23 - Gender stereotypes in childhood sports and the importance of encouragement 58:56 - Mia's recent shift in perspective on walking as a vital form of exercise 61:52 - Recommended books on neurology, neuroplasticity, and the mind-body connection 66:50 - The fascinating neural phenomena of phantom limbs and brain maps 69:48 - How athletic observation and gymnastics aid in understanding human movement 73:30 - The need for better gymnastics commentary to educate viewers 74:24 - Ways to connect with Mia and her resources for fitness and coaching Resources & Links TrainWithMia.com Instagram: @thebossiraptor Becoming a Personal Trainer (Book)

S1 · E3

Feb 18, 2026

1:11:59

Culture and Coaching Transitions with Keith Stumpf

Unlock the secrets to building a gym culture that turns athletes into lifelong lovers of the sport. Keith Stump, a seasoned gymnastics coach with over four decades of family legacy and competitive experience, shares his unique approach to fostering discipline, passion, and camaraderie among his teams. Discover how his journey—from underdog college gymnast to state and national award-winning coach—shapes his innovative methods for training, team bonding, and cultivating resilience. In this episode, you'll learn: How embracing patience over early specialization leads to more committed, long-term athletes The importance of developing a strong culture rooted in respect, fun, and shared goals Practical tips on motivating athletes through new skills, positive reinforcement, and meaningful relationships Why handstand shaping isn't just aesthetic—it's foundational to success across all gymnastics events Strategies to manage large teams effectively without sacrificing individual progress and athlete happiness Keith emphasizes that the most critical element of sporting success isn't just technique or talent—it's the environment you create. He shares inspiring stories from his years coaching both boys and girls, highlighting how culture, discipline, and love for the sport transform raw beginners into confident competitors. Perfect for coaches, parents, and gym owners who seek to elevate their programs through proven, heartfelt leadership and innovative community-building ideas. Whether you're climbing the ranks as a coach or just passionate about youth sports development, this episode delivers actionable insights to inspire your journey and keep your athletes motivated, respected, and engaged for the long haul. Keith is a head coach at SGC in Buffalo, NY, known for his dedication to excellence and fostering a family-like atmosphere. His initiatives, from annual sleepovers to fun-filled inter-team switch meets, exemplify how joy and discipline go hand in hand in building a winning program. Tune in to find out how small culture shifts can lead to big results, and why the focus on process over outcome creates the most sustainable success. If you're looking to spark passion in your team and learn from one of the best, this episode is your blueprint.

S1 · E2

Feb 11, 2026

1:09:06

Strength, Kindness, and Philosophical Ramblings with Dave Hagerty

Explicit

Unlock the secrets to transforming not just your fitness, but your entire approach to life in this candid conversation with Dave Hagerty—physical therapist, strength coach, and mindset explorer. Discover how kindness mixed with honesty, the importance of patience in progress, and the pitfalls of quick fixes can radically shift your results—and your perspective. In this episode, Dave shares how his unique philosophy of "Strength and Kindness" was born from humorous mishearings and evolved into a powerful mantra for living intentionally. You'll learn why true strength isn't just about lifting heavy but about building resilience through slow, consistent effort. Dave dives deep into how education—whether in the gym, school, or life—is an exploration, not a race, emphasizing that success is about understanding the principles, not rushing to answers. We break down the importance of embracing uncertainty: why everything in rehabilitation, training, and even politics is nuanced, multifactorial, and rarely black-and-white. Dave offers concrete tactics for managing stress, avoiding hype around fads like foam rolling and red light therapy, and choosing actions rooted in physiology and psychology. His provocative takes challenge us to question societal systems, avoid the trap of quick fixes, and develop a mindset that values patience, curiosity, and authenticity. Perfect for coaches, athletes, or anyone sick of superficial solutions—this episode empowers you to cut through the noise, prioritize long-term growth, and treat yourself and others with genuine kindness. Whether you're chasing PRs or life goals, Dave’s insights will inspire you to trust the process, embrace the ups and downs, and realize that progress is a slow but rewarding journey. Honest, thought-provoking, and often humorous, this episode invites you to rethink what it means to be strong. As Dave reminds us: life's challenges are opportunities to grow, and sometimes, the biggest breakthroughs come when we slow down—and just get better every day.

S1 · E1

Feb 4, 2026

58:18

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