The Thick Thighs Save Lives Podcast

Latest Episodes:

S9 EP28: Lift the Weights. Drop the Illusion. Feb 06, 2024

Show notes

Is the way that you look more important than the way that you feel? When it comes to lifting: You love it. And look what your body can do! But what happens when that voice in our head we've heard most of our lives about "getting too big" rears its head? In this episode, we discuss the appearance of "bulk" when it comes to lifting and fitness, especially on a woman's body, "because how dare it be there?!"

Kelsea and Rachael think it is important to call out the idea behind "being strong but not looking strong" and emphasize the genuine motivations that drive women to become their best selves, even with all the counterintuitive messaging going on out there. They also address the illusion of control over body composition that has taken a hold of us in the hopes that recognizing it can free us to be limitless in our bodies. Listen to hear advice for those just starting out lifting or picking the weights back up!

(0:00:00) Introduction

(0:08:35) Lift or Drop

(0:14:13) The question of staying lean while lifting

(0:15:00) The issue of feeling bulky, or avoiding something you love because of how you think it will make you look

(0:18:05) Kelsea’s experience with her doctor and the idea that if you do what someone else does, you’ll look the way they look

(0:17:15) Gym culture and messaging about appearance

(0:22:36) The complexity of your body shape and composition and why trying to change your body shape into someone else’s won’t work

(0:32:20) The benefit of having control of your body, what it can do, and meeting your goals for it

(0:34:59) The different body types that have been popular over time and why bulking in terms of what that means for your own body can happen

(0:39:10) The reality of muscles getting larger

(0:40:15) Water retention in muscles and building muscle faster than fat burns

(0:42:59) Why you have to consider what a person’s been doing for years to look the way they do, not just what they’re doing right now

(0:45:27) Having patience with an activity and waiting for the payoff

(0:47:17) The pitfalls of placing aesthetics over your body feeling and functioning better

(0:48:11) Why men, as well as women, are conditioned to prioritize aesthetics

(0:54:10) Taking a new perspective on your body type and range, instead of envying others.

CVG Related Links:

The Genetic Basis of Body Shape: Lessons from Mirror Twins and High-Definition Digital Photography | Journal of Ethics

Genetics of human body size and shape: body proportions and indices

S9 EP27: Struggle Running Through Life with Guest Erin Azar Jan 30, 2024

Show notes

Today's guest is Erin Azar, or you may adoringly know her as Mrs. Space Cadet. She calls herself a "Pro Struggle Runner...running through life, one struggle at a time."

We love her, you love her, because she is just so darn relatable. Erin is a literal trailblazer who now has close to a million followers on TikTok.

Want to know what goes through Erin's mind when she's tired and doesn't want to run? Her authentic humor is refreshing. But be warned...laughing is contagious!

Kelsea, Rachael and Erin talk candidly about getting out of their own brains when their thoughts are racing and feeling overwhelmed, but also about giving themselves grace and being ready for life. Tune in to hear about Erin’s "unreal" journey to where she is today and why she feels like the luckiest person on earth.

(0:00:00) Introduction
(0:02:42) Erin Azar’s introduction
(0:04:14) The difficulty of finding relatable running content
(0:07:48) What inspired Erin’s large following and how she feels about putting herself out there
(0:11:09) The incentive of providing value
(0:16:33) How playing the tape forward can help with motivation
(0:21:56) The role running plays in mental health
(0:25:00) Whether the same mental benefit that comes from running also comes from other types of workouts
(0:28:36) The benefits of rucking and why Erin doesn’t feel ready to speak on them yet
(0:34:01) Working on posture and other health benefits
(0:38:07) How Erin’s feeling about her previous self-doubt
(0:40:39) The many obligations and expectations people face today
(0:44:48) What Erin attributes both her marathon success and social media success to
(0:51:52) The importance of properly fueling
(0:54:11) The importance of getting the right information
(0:58:39) Erin’s podcast and where to find her online

Erin Azar’s Related Links:

Erin's Podcast: NonMembers Only

CVG Related Links:

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⁠The 2024 Movement Calendar

S9 EP26: No Food Snobs Allowed Here Jan 23, 2024

Show notes

OK, there are some snobby, elitist ideas out there surrounding nutrition. Have you heard them? And when you sit at home making your grocery list with these ideas in the back of your mind, do you worry about how much money is in your wallet, what little time you have to go shopping, or how you can possibly buy tasty nutritious food for the week ahead that you will actually eat?

There is SO much conflicting, ever-changing messaging out there on how to eat healthy. In this episode Kelsea and Rachael blow the doors wide open with regards to nutrition. They challenge the notion of "true health" and the common culture mindset of "gatekeeping" healthy foods...the idea that you can only do health the "right way" if you buy all fresh, organic produce.

Spoiler Alert: The "right way" is YOUR way. You don't need to make more money. You don't have to read more recipes. You don't need a time machine or a PhD. Most importantly, you don't need to wait! It's not complicated. You have every single tool that you need to eat nutritiously right now, today. Tune in and learn how to invest in yourself because you are IT!

Disclaimer: You must open your mind. Don't be a snob. We use words like "microwave", "frozen" and "canned" food.

(0:00:00) Introduction
(0:01:22) Rachel and Kelsea want to change the dialogue for women's fitness and health.
(0:02:34) There is a perception that the only way to be healthy is through complex routines portrayed by influencers.
(0:04:35) There’s more than one way to live a healthy lifestyle.(0:06:30) Elitism makes a healthy lifestyle appear unattainable.
(0:08:58) Gatekeeping health is a cultural mindset.
(0:12:48) Rachael challenges the statement “I don’t have the money to eat healthy.”
(0:13:12) The misconception that fresh fruits and vegetables are the superior choice is debunked.
(0:14:37) Reasons are offered to switch to frozen vegetables when necessary.
(0:23:58) Freezing and canning actually remove more pesticides than fresh non-organic options.
(0:19:59) Pre-made or frozen options allow for easy preparation while traveling.
(0:25:00) Prioritize buying organic for produce consumed with the skin on.
(0:30:35) Technology like microwavable rice makes healthy eating more convenient.
(0:32:44) All food groups, including carbs, are part of a healthy lifestyle.
(0:34:11) You don't need to enjoy cooking elaborate meals to eat healthy.
(0:37:00) Make small tweaks to unhealthy recipes instead of completely changing them.
(0:43:00) Highly processed foods alter taste buds - don't expect all healthy food to be bland.
(0:48:15) Use spices, sauces, and marinades to make healthy food delicious.

Related Links:

S9 EP25: Not Just Some Hippie Shit: The SCIENCE Behind Gratitude Jan 16, 2024

Show notes

Do you hyper-focus on things that go wrong? Are you waiting for something to happen that will finally make you happy? Are you someone who sweats the small stuff or gets stuck when things go bad?

Never fear! Gratitude is here. How can being thankful help you with these very real problems? First, you should know that gratitude is a practice. And we are not talking about mantras here, we are talking about NEUROSCIENCE.

Take a deep dive into your inner self and learn how to rewire your brain to practice a pro-social mindset. What does that mean? Have a listen and level up your resiliency. Kelsea and Rachael discuss how to be the kind of person who can bounce back from hardship and still be able to appreciate the world around you. Tune in to learn 3 steps to practice gratitude TODAY.

(0:00:00) Introduction
(0:05:28) Inspiration for an episode about gratitude
(0:07:19) Debunking the myth that gratitude is an innate trait, highlighting it as a skill that can be developed
(0:18:02) Rachael notes defensive brain circuits are easier/more comfortable; we must actively build gratitude pathways
(0:19:17) Discussing the impact of a gratitude mindset on lighting up pro-social neural pathways and increasing resilience
(0:25:27) Kelsea shares research on Holocaust survivors expressing gratitude and lighting up pro-social circuits in listeners' brains through storytelling
(0:29:56) Exploring how gratitude can be transformative even during difficult times, and the importance of content and company
(0:36:15) Examining the role of digital algorithms and online content consumption on mental health and well-being
(0:38:35) Rachael emphasizes controlling your algorithm and media inputs to avoid negativity bias
(0:47:26) Delving into the connection between gratitude, mental health, and physical well-being, including reducing inflammation
(0:58:25) Stressing the significance of self-reflection and expressing gratitude to improve mental well-being

Related Links:

S9 EP24: You're Not 20 Anymore. SO WHAT?! Jan 09, 2024

Show notes

As you welcome the new year, take some time to listen to your body. Ask yourself: Are the exercises I'm doing still serving me? Are they helping or hurting my fitness goals?

To answer these questions, you must activate your growth mindset. Look at where you are in your fitness journey and make adjustments that match your body's evolving needs and abilities. You can't prevent the passage of time. Your body is changing but you can continue to be amazing! Don't dial back your goals, just revise the narrative.

Stop comparing yourself to your younger self. You have gained so much experience! It's not about what you are losing. It's about working smarter, not harder. Want to know the most important things to focus on as you age? Hear our tangible action items. Map out your new way with our suggestions for what to adjust in the gym, the kitchen, and outside the gym. Maximize the body you have right now. Your potential is endless!

(0:00:00) Introduction

(0:12:13) Balance work becomes more important as you age
(0:18:18) Weight training is essential to maintain muscle mass as you get older
(0:21:23) Pull exercises should be prioritized over push-to-counter technique
(0:28:54) Protein intake must increase to support muscle as the body ages
(0:29:52) Pay attention to calcium and vitamin D intake for bone health
(0:30:55) Drink more water since thirst signals can decrease with age
(0:32:00) Consider adding creatine to boost muscle repair
(0:34:44) Decrease training intensity and volume as recovery ability declines
(0:41:01) Invest in proper footwear and mattress as an aging athlete
(0:44:13) Decompress the spine regularly to counter gravity's compression
(0:46:49) Approach fitness changes from a growth mindset
(0:50:19) Maximize your current athletic potential by listening to your body's needs

Related Links:

S9 EP23: How To Unfuck Your Brain: We Thought You Should Hear This Again Jan 02, 2024

Show notes

Let's start 2024 with some mindset changes - so we wanted you to hear this one again.

Your brain needs training and conditioning just the way the muscles in your body do. Today’s guest is a leader in the women’s empowerment space. She talks about what feminism means to her, and what you need to know about redirecting your thoughts and teaching your brain to think the way that you want it to. Listen to today’s interview with Kara Loewentheil to learn more about thought work, confidence, and empowerment.

Topics Discussed in Today’s Episode:

Redefining feminism
Levels of confidence
How we can unfuck ourselves
Redirecting your thoughts instead of fighting unwanted thoughts
The impact that the pandemic has had on women and the women’s movement
How to come back from those impacts
Living with authentic confidence

RELATED LINKS

⁠Unfuckyourbrain.com⁠
⁠Unfuck Your Brain Podcast (iTunes)⁠
⁠The CVG Nation app, for ⁠⁠iPhone⁠
⁠The CVG Nation app, for Android⁠
Our ⁠Fitness FB Group⁠.
⁠Thick Thighs Save Lives Workout Programs⁠
Constantly Varied Gear's ⁠Workout Leggings⁠
Our ⁠Fitness Blog

S9 EP22: FREE In January- Our One Month Fitness Calendar Dec 26, 2023

Show notes

Want to align your body, mind and spirit in 2024?

You don't need a gym or equipment! You just need yourself and an open mind.

This year start from a place of self love- you deserve this FREE TTSL Movement Calendar which includes:

31 days of themed challenges
free coloring sheet to track your movement days
sleep tracker
giveaways
Sustainable habits you can maintain for the rest of the year!

It's got check-box ability! It's manageable! And printable.

You have nothing to lose. Give it a try. Find some things out about yourself.

How to sign up for the Movement Calendar:

See link below. OR, visit constantlyvariedgear.com

**Post on facebook or the CVG Nation App that you've signed up for the Movement Calendar, and we will enter you for a free outfit give-away!

Chapters

(0:00:00) Kelsea and Rachael introduce the importance of celebrating personal achievements and staying committed to a movement calendar.

(0:02:00) The duo discusses navigating fitness goals amidst unrealistic social media standards and the value of a supportive community.
(0:06:38) Conversation shifts to reassessing personal success metrics, setting the right priorities, and achieving balance in life.
(0:11:18) Personal stories of anxiety linked to success and the discussion of mindfulness and appreciating the present moment.
(0:16:00) Rejecting harmful New Year's resolution messages in favor of sustainable habits and supportive community practices.
(0:17:23) Introduction of the movement calendar, a free 31-day guide to improve health and well-being without a price tag.
(0:27:49) The significance of proper sleep and rejecting toxic fitness culture that promotes body shame.
(0:35:00) Kelsea's love for checklist-making and celebrating personal milestones like buying a house.
(0:37:00) Discussion of the free movement calendar and its role in fostering personal growth and health.
(0:40:00) Importance of using sleep trackers correctly and embracing body positivity without succumbing to societal pressures.
(0:40:50) Wrapping up the episode by emphasizing the role of female coaches and community infitness journeys and sharing gratitude for support.

Related Links:

S9 EP21: Best Alcohol Alternatives Rated by Us! Dec 19, 2023

Show notes

Does this sound familiar? You've set a goal to consume less alcohol, but the stress of holidays and LIFE drive you to look for a way to unwind at night.. Studies show that you are more likely to keep a new habit if you do something to REPLACE the old habit. So instead of quitting drinking anything to wind down, what if we just found a better alternative that offered great health benefits with it? This week Kelsea and Rachael stacked up four of the most popular alcohol alternative drinks that claim to have calming effects similar to the buzz of alcohol.

Tune in to hear their honest opinions, as they tried all four personally and are not sponsored by any of the companies featured.

But you can still get out your fancy glasses because here are some codes to try them for yourselves:

Calming Co. U Relax code: TTSL for 25% off through January

Beam VIP Link for up to 40% off: Click Here

Chapters:

(0:00:00) Rachael and Kelsea introduce the episode and discuss the rising popularity of nonalcoholic drinks as an alternative to traditional alcoholic beverages.
(0:08:33) Exploration of societal norms surrounding alcohol consumption and its negative effects on the brain.
(0:15:30-39:42) Rachael and Kelsea review and rate four popular alcohol alternatives, considering their taste, effectiveness, and value for the price.
(0:49:39) Discussion about sleep aids and reviews of products
(0:56:41) Rachael and Kelsea wrap up with their final
thoughts on the importance of exploring alcohol alternatives and understanding the negative effects of alcohol on the brain.

Related Links:

S9 EP20: Plan Your 2024 Dec 12, 2023

Show notes

Making goals is a fantastic process - but one that can be frustrating without strategies.

There is nothing worse than learning, getting fired up about making an improvement, and then slowly forgetting about it / lacking the follow up to actually put it in practice.

So - how does REFLECTIVE goal setting prevent this?

In 5 steps, we are going to discuss how to set a goal that has appropriate follow up steps to ensure it doesn’t end up in the shame trash can.

(0:00:00) Kelsea and Rachael explore reflective goal setting and the importance of tailoring goals to fit individual identity and lifestyle.

(0:08:46) The drawbacks of setting goals without a plan of action and highlighting the need to set positive, gain-focused goals.
(0:13:30) The importance of self-awareness in goal setting is discussed, with an emphasis on aligning goals with personal traits and lifestyle.
(0:22:04) The significance of visualizing the journey toward achieving goals, preparing for potential obstacles, and celebrating strengths.
(0:33:09) The conversation focuses on the importance of visualizing specific steps toward a goal and the power of creating supportive statements.
(0:41:49) Kelsea and Rachel underline the need to constantly analyze and adjust the approach to goal achievement and the value of involving others for support.
(0:49:06) The concept of self-sabotage and how it can arise from comfort in familiar, yet unhealthy patterns

Related Links:

S9 EP19: Dashing Through December - 5 Tips For The Holidays Dec 05, 2023

Show notes

We know it’s a busy season- that’s why we’re here wit the tips! Tune in to hear Kelsea and Rachael’s takes on how to maintain your fitness during the holiday season AND enjoy making memories with your loved ones.

Noteable Times:

[00:01] Managing Stress During the Holidays
[04:58] Fitness Challenges During the Holiday Season
[09:34] Fitness and Energy During Holidays
[15:15] Maintaining Fitness During Busy Times
[29:08] Fitness Strategies for December

(0:00:00) Kelsea & Rachael discuss the impact of holiday season on stress levels and introduce methods to manage & enjoy the holidays.
(0:04:59) The conversation focuses on the challenges of maintaining fitness during the busy holiday season, the pressure of gift giving and social commitments.
(0:09:34) The importance of staying active and maintaining energy during the holiday season is highlighted & emphasize on self care and give tips for staying active during the busy holiday season challenging the idea of deferring fitness goals to January.(0:15:16) Kelsea & Rachael provide tips for staying active during busy times including our fitness channel that has 100+ free workouts.
(0:29:08) Kelsea & Rachael introduce their special "dumbbells in December" program, and discuss their free fitness challenges happening in December & January.

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