I need your help.

Please hit me up on instagram @kiahandley and let me know what you might want to hear on this podcast.

There's a part of me that would love to keep introducing you to incredible strength athletes, and my powerlifting days are not over, but also, this started with a specific journey and that has come to an end.

Your thoughts matter as you've followed along at home - so let me know what you might like to hear.

Thanks :)

Ah, sorry for my delay in sharing the competition day. Turns out your first powerlifting competition is a bit overwhelming and takes a bit of time to process.

But a week on, I've had time to reflect.

My final numbers:

Squat: 117.5kg

Bench: 65kg

Deadlift: 125kg

Total: 307.5kg

What a day!! Thank you Alpha Athletes for such a phenomenal competition.

Listen to how it all went down and the ups and downs of the day.

It's time.

One training session more before two days of rest and then my first ever powerlifting competition.

10 weeks ago I paid my money and committed to making this happen.

Now, well, it's hard to know if we're "ready".

So let's hit the gym with Jack one more time!

The road to my first ever powerlifting competition has led me down some wormholes.

Finding inspiration with other lifters.

Blogs about all the gear.

Watching incredibly strong people do incredibly strong things.

But also turning to articles, research papers and opinion pieces looking at powerlifting, women in this sport and how femininity and muscularity are existing and changing in womens sport.

Dr Bridgette Desjardins is from Deakin University and has just released a research paper looking at female powerlifters in Australia and their perceptions of the sport, their strength and their perceptions of self.

It was a joy to talk with Bridgette about her work.

Enough about me, let's meet more epic people in the sport of powerlifting.

This week, an inspirational athlete who is getting ready to pull on the green and gold, not for the first time, to compete on the world stage in Germany in a couple of months.

They've held records, competed around the world, and have such an incredible attitude to how they approach training and competition.

It was my pleasure so find some time to connect with Australian powerlifter Yani Zhao.

You can follow Yani on instagram @yanistahx

It's our first listener request!

I've had a question about what I need to be able to 1) powerlift and 2) compete.

So, A WEEK OUT FROM THE COMP, let's talk through all the new things I've bought that will help me slay the day!

Alright, it's time you met the man behind it all.

The person who, with wit, charm and a bit of stubborness convinced not just me but three of his other clients to partake in a powerlifting contest.

I'd be nowhere without him.

It's time to meet Jack!

I want to give a warning up front - if you can be triggered by food and nutrition talk, be kind to yourself with this episode.

But also - I am not here to play into unhealthy or unrealistic conversations about food alongside exercise.

It's more asking someone who's very smart and talented about some of the big conversations that have come my way since starting this journey.

Is protein important? Can you have too much of it? Are supplements essential? Why the heck I am hungry all the time!! ALL. THE. TIME.

This conversation is about fuel, science and a bit of myth busting. As Dr Emma Beckett takes us through a healthy conversation about food and nutrition