The Thick Thighs Save Lives Podcast

Latest Episodes:

S11 EP18: Running on Empty: Allie Ostrander’s Road to Recovery Jan 21, 2025

Show notes

In this inspiring episode, we sit down with Allie Ostrander, beloved professional runner from Alaska, and one of the most decorated Div.1 NCAA runners in history, an All-American, a Hall-of-Famer, and a passionate advocate for mental and physical health. Allie shares her incredible story from growing up in Alaska to competing on the national stage, offering a raw and honest look at the pressures she faced as a young athlete in the running world. From early struggles with body image and eating disorders to her path toward recovery, Allie’s story sheds light on the challenges young female athletes face in an environment that equates performance with appearance.

Allie opens up about the Olympic trials, and pivotal moments in her journey, including her decision to seek professional help for her eating disorder. She discusses the long and nonlinear process of recovery, the lessons she’s learned about fueling her body, and how she’s redefining success on her own terms. Tune in to hear her amazing story of resilience and hope.

Allie O’s Links:

Youtube

(00:00:00) Welcome Allie Ostrander to the podcast

(00:05:35) Restricted eating as a means to improve running performance explained.

(00:11:20) What Allie means by taking a step back in order to leap forward athletically

(00:18:05) Allie reflects on how public comments about her appearance shaped her relationship with her body and her sport.

(00:26:36) What made Allie finally decide to seek professional help for her eating disorder

(00:36:40) Allie’s self reflection on what might have been had she fueled herself the entire journey and on advocating for the next generation.

(00:44:23) Allie’s thoughts on redemption and how she’s feeling now

(00:46:27) Where to find Allie Ostrander and how to follow her journey

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The 2025 CVG Movement Calendar

S11 EP17: Pickle Jars and Productivity: The Art of Time Blocking Jan 14, 2025

Show notes

Still feeling overwhelmed by your endless to-do list? In this follow up episode, Kelsea and Rachael break down the life-changing method of time blocking. Learn how to prioritize your tasks, reclaim your schedule, and finally find the calm in your chaos. Whether it’s work, family, or personal goals, this episode gives you practical tips to be more present and productive.

From identifying what really matters to shutting down distractions, we’ll teach you how to transform your day, one block at a time, and tell you how to avoid the biggest mistakes people make when time blocking. Because not everything is URGENT. Tune in for actionable strategies, relatable stories, and a fresh perspective on taking control of your time. Ready to unlock your productivity superpower? Let’s go!

(00:00:00) Introduction: Why time blocking is the ultimate productivity hack.

(00:12:53) How to start time blocking: Prerequisites and the “pickle jar” analogy

(00:16:46) The greatest thing Rachael has personally found about time blocking.

(00:23:14) How to decide on the order of priorities and Kelsea’s no. 1

(00:27:40) Creating your week, how to block and where

(00:45:30) You need to schedule in free time

(00:48:40) The biggest mistakes people make and urgent vs important

(01:09:00) Action items to start today

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The 2025 CVG Movement Calendar

S11 EP16: Maximize Your Life with Time Blocking Jan 07, 2025

Show notes

Do you feel you are in constant chaos mode? Are you always doing something but at the end of the day feel like you got nothing done? Want to know how to get rid of that looming “to do” list in the back of your mind? In this episode, we give you the scoop on time blocking, or blocking your day to do specific tasks in preset time periods. Why do you need this? People dedicate their lives to figuring out how to be present, only this doesn’t require a pilgrimage. We’re not talking about a shortcut either. It’s one more tool for your toolbox that will help you lessen your mental load.

If you are tired of feeling guilty about the things you don’t have time for, or if you are always in reactive mode and have a never ending to-do list, or if you have trouble focusing on one task and feel bogged down by menial things, please try time blocking. If you have a bunch of unfinished projects or call yourself a procrastinator, this will be a game changer for you!

(00:00:00) Welcome and thoughts on pregnancy and women’s bodies

(00:20:10) Today’s topic and why we are talking about time blocking

(00:25:10) How modern comforts and technological advancements add to anxiety, chaos and distraction

(00:28:47) The best thing that happened to Rachael when she started time blocking

(00:29:56) Don’t take the martyr route

(00:33:50) We don’t love the name, and it is a great way to get better sleep

(00:36:20) Rachael identifies who needs this including people in reactive mode

(00:39:59) ADHD and distractions in the modern world

(00:43:37) Genetic predispositions, events, trauma and distractibility

(00:48:52) The science behind procrastination, and the Zeigarnik effect

(00:56:28) We hope you are convinced. Tune into the next episode for the “how”

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The 2025 CVG Movement Calendar

S11 EP15: The Overthinking Detox You Need Again Dec 31, 2024

Show notes

Are you an overthinker? Do you live in the now or the future? (We are going to the past to replay this episode because it's worth hearing again!) What we are talking about today is analysis paralysis: the inability to act because you’ve overthought something. Overthinking can lead to…absolutely nothing, when it comes to action. It’s a form of self-sabotage. In this episode we help you identify your spiraling thoughts, because your brain is not always serving you and has been wired to believe that complex solutions are “superior” to simple ones.

Listen for techniques and strategies on how to respond when your brain says, it can’t be that simple! Because sometimes it IS that simple. Leave with action items to put in place today when your mind has gone in a thousand different directions. We’re here to pull you out of the quicksand. This episode is just what you need, to stop overcomplicating and start doing.

(00:00:00) Welcome and a look at self sabotage

(00:09:30) A close to home example of overcomplicating as a form of self sabotage

(00:17:04) What are you afraid of? What the fear of failure is capable of

(00:22:22) Complexity bias: what your brain is designed to believe

(00:24:30) Chemicals in your brain associated with overcomplicating and the stress response explained

(00:27:27) Looking for and practicing solutions is building new pathways for your brain

(00:29:16) The neural networks in your brain: the default mode network and the direct experience network

(00:34:14) Overcomplicating as a safety blanket and using it so you don’t have to act

(00:39:33) Action items, little tricks to put into place today when you start to overthink

(00:43:24) How a curiosity mindset and not judgement can lead you to action

(00:45:35) What to ask yourself, how to categorize your thoughts.

(00:47:45) The “best way” is irrelevant

(00:51:45) Personal growth, we are all a work in progress and what is a win

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The CVG 2025 Movement Calendar

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S11 EP14: (Still) Sorry Not Sorry Dec 24, 2024

Show notes

We first released this episode almost two years ago. But women are still apologizing for their existence and saying sorry way too often. We are still people pleasing and putting ourselves down when we make a mistake. So we thought you should hear this again. Apologizing is a learned behavior and being able to recognize it is the first step towards improving your self confidence. If you feel the need to make other people more comfortable, listen to some things to say instead of sorry. Because you deserve to take up space. In this episode, we help you identify when and why you are unnecessarily apologetic and help you decide if it was truly worthy of an apology. Your brain is listening. So no more harmful language about yourself. Let’s stop being sorry together.

(00:00:00) Welcome and the woolly mammoth

(00:07:40) What is all this apologizing doing to us?

(00:11:10) Statistically women apologize more

(00:12:00) What to say instead of sorry and the importance of recognition

(00:16:40) Do you put yourself down when you make a mistake at work?

(00:20:00) What throw-away comments do to your brain

(00:25:15) Apologizing to make other people feel more comfortable

(00:28:00) Self proclaimed people pleasers tend to over apologize

(00:32:05) Followup statements to your accomplishments

(00:36:20) A power pose to try

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The CVG 2025 Movement Calendar

S11 EP13: Something Great is Here: The 2025 CVG Movement Calendar Dec 17, 2024

Show notes

It’s almost a new year! Can you believe it? Here we GO!! It’s time for the 2025 CVG Movement Calendar. Are you ready? Once again, it’s FREE. In today’s podcast we tell you how to get it and what’s in it. Here are some hints: 30 minutes or under workout challenges, water goals, nutrition challenges, breathwork, goal setting practices, mobility and flexibility, meditation, gratitude, and habit building techniques. There’s also a workout and sleep tracker. And because we are always evolving, it’s not the same as last year. Tune in and find out what’s new this year, how to connect with our amazing community to keep you motivated and accountable, and how to enter to win prizes each week!

(00:00:00) Welcome to the podcast. It’s time for The Movement Calendar!

(00:02:05) What The Movement Calendar includes this year

(00:06:43) The workout challenges are so accessible

(00:07:58) Looking for accountability? A community of 80K women are ready to cheer you on

(00:09:20) Want some free leggings? We are doing give aways!

(00:15:40) Nutrition challenges for your unique lifestyle

(00:18:00) We’ve got stretching and mobility work in the calendar

(00:20:54) How to get the calendar

(00:22:00) Review of the steps, the CVG Nation app, and the giveaways

(00:24:46) What Rachael’s most looking forward to

Options to get your calendar:

TEXT “Movement” to 22896

OR…CLICK HERE

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S11 EP12 How to Read Food Ingredient Lists That Are A Mile Long Dec 10, 2024

Show notes

You’re at the grocery store. You pick up a package and flip to the back. What are you looking for? Do you know? You are worried about what’s going into your mouth and rightfully so. In today’s episode, we take a closer look at nutrition labels and ingredient lists. We tell you which one is more important and what to look out for.

This episode is our response to those who say, “I ate like that and look at me, I turned out just fine.” Because times have changed and so has food! It’s well known that the US and the EU take different stances when it comes to food safety. Want to know what they are? We want you to leave today’s episode feeling informed and empowered. There’s no reason to throw in the towel. Listen for tips on how to feel good about your food choices when you return home from the grocery store.

(00:00:00) Welcome to the podcast and crockpot season!

(00:06:00) It can feel overwhelming but the reality is, times have changed and so has the food.

(00:10:11) Interesting facts and timeline regarding nutrition labels and the FDA

(00:13:05) The differences between ingredient lists and nutrition labels and which is a better place to start

(00:19:00) The ingredient list explained: length, the first 3 ingredients, recognition and organic

(00:33:00) Nutrition labels explained

(00:41:10) What people consumed 40 years ago isn’t even remotely the same as food on the shelves now.

(00:47:37) The FDA and the EU take different stances when it comes to food safety.

(00:49:42) Don’t be afraid of food and how to find balance.

(00:51:10) Brands committed to doing better. And Wasim Syed.

(00:58:53) Quick summary list of tips

Wasim Syed

Find the Butter Chicken Recipe in our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness FB Group⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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S11 EP11 Sleigh Bells, Jingle Bells and Dumbbells in December! Dec 03, 2024

Show notes

December is in full swing and we know you have a lot going on! Do yourself and your loved ones a favor by showing up as your best, healthiest self this holiday season. YOU are a priority! So please make time for yourself. We know it can be hard to get to the gym in December. That’s why in today’s episode, we tell you how it’s possible to get in a whole body workout at home with just dumbbells this month.

TTSL’s Dumbbells in December is holiday themed, will keep you super interested and takes less than one hour per session. Come on, we know you have dumbbells! Take a look at the movements in this episode. And we’ll say it again…DON’T WAIT until the new year. Actually, it started yesterday. So get going! Happy holidays!

TTSL Dumbbells in December

(00:00:00) Welcome to the podcast

(00:02:35) Motivation comes from you, not a magic fairy

(00:04:00) Don’t be a martyr. Take care of yourself.

(00:11:30) Rachael’s favorite thing about December

(00:13:45) Why you should start now not Jan and what you can do with just dumbbells

(00:16:18) The best thing Kelsea loves about dumbbells

(00:20:30) Why squat cleaning with dumbbells is perfection in a movement

(00:24:30) First of five movements with dumbbells

(00:27:00) Second of five movements

(00:30:40) 4th movement

(00:33:46) 5th movement

(00:35:55) Muscle is your armour. Prepare it. Be a force.

(00:36:50) Each session costs less than a cup of coffee.

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S11 EP10: Feeling Roasted? We’re Dishing Up Some Thanksgiving Clapbacks Nov 26, 2024

Show notes

It can be challenging to keep that thankful glow about you when confronted about your relationship status, your lifestyle, or the myriad of other things you’d rather not discuss with someone you see once a year and who is more interested in the spectacle of it, as you gobble your turkey.

In today’s episode we address some of the toxic language and unsolicited advice that you might hear around the holiday. Go in prepared this year and set some healthy boundaries, so you don’t find yourself on the spot again. Avoid waking up in the middle of the night with the perfect comeback, 12 hours too late. Your holiday experience is under your control. YOU set the guidelines, the boundaries, and the expectations. Listen for tips on how to make this Thanksgiving go exactly the way you envision it, and even have some fun!

(00:00:00) Welcome to the podcast and the holidays

(00:02:08) What is “unsurity” and how it leads to taking more sh*t

(00:04:40) You are not the CEO of someone else’s life

(00:12:17) Funny clapbacks for comments on relationship status

(00:15:40) Funny body shaming, diet culture clapbacks

(00:16:24) Clapbacks for parenting comments

(00:19:00) Tip #1 for dealing with difficult family members: radical acceptance

(00:22:10) Tip #2: How to manage your expectations

(00:23:53) Tip #3: Set a time limit

(00:26:48) Tip #4: Plan some games

(00:29:50) Tip #5: Go easy on the booze

(00:30:56) Tip #6: How to create clear boundaries

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S11 EP9: Don’t Make the Season the Reason to be “Bad” Nov 19, 2024

Show notes

The holidays are coming! Let’s face it. It doesn’t always feel like the most wonderful time of the year. So let’s make it happen, starting now. In today’s episode we talk about some of our favorite holiday clapbacks, how to not feel like sh*t during the holidays and how to deal with and be prepared for toxic language floating around the family gatherings.

Please remember, there’s no need to leave your old life behind and start a new one on January 1st. Your habits will come knocking and you will answer, because you’ve practiced them for the past year. Listen for tips on how to be consistent and how to have it all this holiday season. Eat your figgy pudding without shame! And forget about working it off the next day, because that’s not how it works. We don’t want you to just “get through” the holidays. This season can be the best one yet!

(00:00:00) Welcome to another podcast and another holiday season

(00:09:10) 3 things to focus on to empower you this holiday season

(00:12:24) Thing 1: Be prepared with practiced responses at gatherings

(00:16:42) Thing 2: Don’t make an excuse to stop moving and start again in the new year

(00:23:55) Thing 3: Food is for fuel and enjoyment, and not associated with punishment

(00:35:07) Want help with your workouts?

(00:42:20) Stay tuned for more holiday tips and clapbacks

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