When Women Fly - 075 Companion Episode with Coach Tenille Hoogland on Training Essentials including Female Physiology, Recovery, and Cross Training

075 Companion Episode with Coach Tenille Hoogland on Training Essentials including Female Physiology, Recovery, and Cross Training

06/30/22 • 30 min

In this companion episode, Sylvia and Tenille Hoogland discuss training essentials for female athletes. They discuss how unrealistic expectations of female bodies hurt our health and performance, and what we can do to train smarter.
Topics Include:
- Misconceptions around women's health
- Peri menopause and beyond
- Avoiding injuries as an athlete
- Body image stereotypes of female athletes
- Unique training challenges women face
- Tapping into cycles to improve performance
- Proper recovery cycles
- Avoiding burnout
- And other topics...
Tenille Hoogland is Founder and Head Coach of Elements Sports Coaching, where she applies evidence-based science - including the emerging field of female physiology as applied to sport - into performance-altering individualized programs and experiences. With 20+ years of experience and education in psychology, sport nutrition, exercise physiology, sport administration, race management, active travel guiding and triathlon and bike racing at the professional and local level, Tenille works with athletes to discover personal goals in sport, understand athletes' unique physiology, fitness strengths and weaknesses, and nutrition gaps.
Before coaching full-time, Tenille led Age Group Team Canada to International Triathlon Union World Championship events, organized IRONMAN events, and was a senior planner for the 2010 Olympic and Paralympic Winter Games Federal Secretariat. She competed as an elite, professional, and sponsored triathlete from 2007-2013 earning titles in both short distance (ITU Pan-American Cup Champion) and long-distance triathlon (2 x 70.3 IRONMAN Champion).
She earned her Master of Public Administration at Queen’s University, a Master's Certificate in Project Management at Royal Roads University, and a BA in Psychology at Western University.
Resources Mentioned:
Element Sports Coaching: https://www.elementsportscoaching.com/
Athletes Thriving in Perimenopause and Beyond: https://www.facebook.com/groups/athletesthriving/about/
Stay Connected:
Signup for AIR BORN, our monthly newsletter! A letter from Sylvia will show up in your inbox, with links to her latest conversations and insights.
Email: [email protected]
Website: https://www.whenwomenfly.com/
Socials: @whenwomenfly

Previous Episode

074 Reckoning with Performance, Defeat, and Wellness with Pro-Athlete and Coach Tenille Hoogland

Tenille Hoogland has always been an athlete. Her journey started as a young girl with dreams of being a synchronized swimmer in the Olympics. After years of intense training, Tenille hit bottom and left the world of competitive swimming altogether.
Despite early setbacks, the drive to compete stayed alive for Tenille. She would later lead Age Group Team Canada to International Triathlon Union World Championship events and become a professional triathlete, earning titles in short-distance and long-distance triathlons.
Through all of these experiences and her own struggles with body image and health, Tenille recognized there is a lack of educational programs and resources for female athletes.
Today, Tenille is challenging the narrative around what a female athlete can and should be. Her mission is to empower female athletes to fulfill their athletic goals through individualized coaching, mindset, nutrition, training, and recovery.
In this episode, Sylvia and Tenille talk about Tenille’s background in sports, the importance of relationships and community, advice for women experiencing setbacks, and much more.
Topics Include:
- Tennille’s career as a synchronized swimmer
- Becoming a professional triathlete
- How Tenille measured success as an athlete
- Lessons learned as a competitive triathlete
- Tenille’s relationship with her body over time
- Tenille’s fertility journey
- The power of surrender
- Body image
- The Resilient Athlete Project
- And other topics...
Tenille Hoogland is Founder and Head Coach of Elements Sports Coaching, where she applies evidence-based science - including the emerging field of female physiology as applied to sport - into performance-altering individualized programs and experiences. With 20+ years of experience and education in psychology, sport nutrition, exercise physiology, sport administration, race management, active travel guiding and triathlon and bike racing at the professional and local level, Tenille works with athletes to discover personal goals in sport, understand athletes' unique physiology, fitness strengths and weaknesses, and nutrition gaps.
Before coaching full-time, Tenille led Age Group Team Canada to International Triathlon Union World Championship events, organized IRONMAN events, and was a senior planner for the 2010 Olympic and Paralympic Winter Games Federal Secretariat. She competed as an elite, professional, and sponsored triathlete from 2007-2013 earning titles in both short distance (ITU Pan-American Cup Champion) and long-distance triathlon (2 x 70.3 IRONMAN Champion).
She earned her Master of Public Administration at Queen’s University, a Master's Certificate in Project Management at Royal Roads University, and a BA in Psychology at Western University.
Resources Mentioned:
Element Sports Coaching: https://www.elementsportscoaching.com/
Athletes Thriving in Perimenopause and Beyond: https://www.facebook.com/groups/athletesthriving/about/
Books by Brené Brown: https://brenebrown.com/books-audio/
The Practice of Groundedness by Brad Stulberg: https://www.amazon.com/Practice-Groundedness-Transformative-Feeds-Not-Crushes-Your/dp/0593329899
Stay Connected:
Signup for AIR BORN, our monthly newsletter! A letter from Sylvia will show up in your inbox, with links to her latest conversations and insights.
Email: [email protected]
Website: https://www.whenwomenfly.com/
Socials: @whenwomenfly

Next Episode

076 Stop Stalling and Start Soaring with Pilot and Motivational Speaker Dawn Cook

Dawn Cook was introduced to the world of flight by her mother, a flight attendant. Dawn loved flying and wanted to follow in her mother’s footsteps. But, when Dawn told her mother she wanted to become a flight attendant, her response was, “No. Be a pilot.”
And that's just what Dawn did.
Dawn's path to becoming a pilot was not easy. As a double minority starting her career in the era of 9/11, Dawn had to battle the odds and fight for what she believed in every step of the way.
Dawn knew that strength is forged in the fires of adversity, and she overcame the many obstacles thrown her way to accomplish her dream of becoming a pilot. Dawn’s story is one of grit, determination, and a love of flight.
In this episode, Sylvia and Dawn discuss Dawn’s career journey, the role mentorship plays in the lives of women, starting F.A.S.T. (Female Aviators Sticking Together), overcoming adversity in the aviation industry, writing her book Aviatrix Mindset, and all she’s learned along the way.
Topics Include:
- How Dawn fell in love with flying
- The power of "yes, and"
- How her mentor helped her gain confidence in the skies
- How coaching changed Dawn's life
- The power of choice to change our lives
- What her children are teaching her about life and acceptance
- How women have pushed the aviation industry
- Two things Dawn would do differently if starting over
- Believing in yourself
- And other topics...
Dawn Cook is a certified pilot with over 20 years of flying experience. She is also a certified life coach, a motivational speaker, an entrepreneur, and the author of The Aviatrix Mindset: Stop Stalling And Start Soaring In Every Aspect Of Life.
Dawn is the co-founder and President of the non-profit FAST (Female Aviators Sticking Together). FAST has a mentorship program for women seeking a career in aviation and offered over $100,000 in aviation scholarships in 2021.
Dawn graduated from Embry-Riddle Aeronautical University with a degree in Aeronautical Science and a minor in Psychology. She resides in Georgia with her husband and two daughters.
Resources Mentioned:
The Aviatrix Mindset by Dawn Cook: https://www.amazon.com/Aviatrix-Mindset-Stalling-Soaring-Aspect/dp/B09G9LQXZ2
Website: https://www.dawnwcook.com/about-me
FAST: https://fastpilots.org/
FAST on Facebook: https://m.facebook.com/groups/fastpilots.org/
Email Dawn: [email protected]
American Dirt by Jeanine Cummins: https://www.amazon.com/American-Dirt-Novel-Jeanine-Cummins/dp/1250209765
Stay Connected:
Signup for AIR BORN, our monthly newsletter! A letter from Sylvia will show up in your inbox, with links to her latest conversations and insights.
Email: [email protected]
Website: https://www.whenwomenfly.com/
Socials: @whenwomenfly