The Thick Thighs Save Lives Podcast

S11 EP6: 3 Ways You Are Overcomplicating Your Fitness Oct 29, 2024

We all have more layers than a wedding cake and are capable of overcomplicating things pretty easily these days, including our fitness. It can be challenging when the fitness industry wants to sell you things and you forget why you are working out in the first place. And then life happens and shame comes to the party and you are no longer working out.

Today we look at 3 different ways you could be overcomplicating your fitness and how to move past them even when you think you are too tired, too stressed, or have too much other stuff to do. We talk about how to meet yourself where you are and find the best movement for you today, because exercise is vital to your health. Want to know how to live longer and with freedom of movement? Show up for yourself today. Listen for some ready made responses to doubt and shame to keep you moving. It’s a win every single day you get to move. It doesn’t matter where you are starting from. Start back up today.

(00:00:00) Welcome and generational commentary

(00:04:57) How does Kelsea stay motivated and get to the gym?

(00:08:40) Why we are making fitness so much harder than it actually needs to be

(00:09:46) The fitness industry’s role in overcomplicating fitness

(00:15:40) How to recognize the overcomplications and shame

(00:20:00) The first of three different ways you could be overcomplicating your fitness

(00:27:51) The second of three ways

(00:36:30) The third of three ways

(00:44:53) Different responses for how to stop overcomplicating and shaming

(00:51:58) Ask yourself: Would you live for your kids?

(00:57:00) Please start today. Don’t wait. Some ideas for you.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

SOURCES

10-Year Weight Gain in 13,802 US Adults: The Role of Age, Sex, and Race

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9106499/

Exercise therapy to prevent and treat Alzheimer’s disease:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10436316/

Long-term health benefits of physical activity – a systematic review of longitudinal studies

https://bmcpublichealth.biomedcentral.com/counter/pdf/10.1186/1471-2458-13-813.pdf

Impact of Physical Inactivity on the World’s Major Non-Communicable Diseases

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645500/

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

S11 EP5: Navigating Hormonal Highs and Lows at All Ages with Dr. Chrisandra Shufelt Oct 22, 2024

Hormones are chemical messengers that coordinate the functioning of our bodies. We send a lot of messages these days and we all know what can happen when we forget to hit send or it goes to the wrong place. And we aren’t all doctors and hormonal health can feel mysterious and unmanageable. The one thing we all seem to intuitively know is when something feels off. Scientists know of more than 50 hormones in the body but today we are looking at estrogen across a lifespan.

Our guest is Dr. Chrisandra Shufelt, a women’s health internist and a certified menopause practitioner. She is the past president of the Menopause Society and an expert in the area of women’s hormonal health. Listen to what Dr. Shufelt has to say about a reversible condition that results in irregular or absent periods, called functional hypothalamic amenorrhea, that can put your heart health at risk. Do you feel undereducated when it comes to the loss of estrogen during perimenopause and menopause? Dr. Shufelt has some advice for you, because dealing with hormonal issues can feel like being on a roller coaster ride. But you are not alone.

menopause.org

Mayo Clinic Menopause Program

Missed Menstrual Periods Research Study
Missed Menstrual Periods Registry

(00:00:00) Introducing Dr. Chrisandra Shufelt, women’s health expert

(00:03:37) Dr. Shufelt’s path to women’s hormonal health

(00:06:13) Advice for people ages 10 to 25, when it comes to low estrogen levels

(00:14:03) What is FHA and the potential harm that may come with it?

(00:17:40) 1 in 3 women with FHA have endothelial dysfunction, a heart health concern

(00:20:30) Kelsea’s personal experience with FHA, a common condition

(00:22:25) Do you have FHA? Join the online international registry. Don’t have a diagnosis? How to get one.

(00:25:18) How nutrition affects hormone health and the role weight loss drugs play

(00:33:45) Advice for women entering perimenopause who feel undereducated.

(00:42:44) Advice for women experiencing body composition changes during peri and menopause.

(00:47:24) Dr. Shufelt’s favorite homeopathic and pharmaceutical remedies to alleviate hormonal issues.

(00:51:48) Where to find and hear more from Dr. Shufelt.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S11 EP4: What’s on the Menu at an IV Drip Bar? Oct 15, 2024

Have you heard of IV Therapy? It’s the new it thing. It’s not as immediately gratifying as massage therapy but it goes deeper than any hands can reach. In case you were wondering if an IV drip bar is a place you’d like to hang out, Kelsea and Rachael tried it for you! Kelsea ordered an IV Drip and Rachael got the NAD+ IM Shot in the derriere and an IV Drip.

Why would they poke and prod themselves in the name of wellness? Listen and learn about the science behind these injections and decide if it’s for you. Tune in to hear about their experience, the cost, and the results. Is an IV Drip a wellness cocktail you are willing to try? Listen and find out.

(00:00:00) Kelsea and Rachael try IV therapy for the first time

(00:09:54) What Kelsea got and why: The New Meyers IV Drip

(00:12:35) What it cost Kelsea, how long it took, her experience and the claims

(00:18:44) What Rachael got and why: NAD+ 125mg IM shot and IV Drip w/L Carnitine and B12

(00:23:02) The cost and how Rachael slept afterwards

(00:25:00) Where they went for the therapy: Restore Hyper Wellness

(00:26:39) Did it affect Kelsea’s sleep, her cold, or her energy in the first 24 hrs?

(00:30:50) Rachael’s hydration expectations and effects on muscle recovery

(00:35:08) Rachael’s immediate reaction after getting the NAD shot and the science behind the claims

(00:39:42) Accessibility, affordability, gatekeeping health and preventative wellness

(00:45:34) Deficiencies, absorption, supplementation and how to get what you need

(00:50:00) A FREE way to increase your NAD levels naturally

(00:57:34) What the vast majority of people would benefit from

Sources:

Journal of Neuroinflammation Article

Cell Metabolism Article

NIH Study on NAD

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S11 EP3: Is There A Wrong Way To Run? Oct 08, 2024

Do you love running? Or do you cringe at the thought? This episode is for runners and non-runners alike. But before you lace up your shoes for the first run of fall, ask yourself…am I doing this right? We suggest taking a good look at your running form and breaking it down into 3 areas: pushing, pulling and falling. You thought running was a no-brainer? Think again.

Yes, there is a right way to run and yes, we can teach it to you. The way to get better at running is NOT just about logging more miles. Do you feel like a bobblehead when you run? If you want to get back into running without injury and maximize your capacity and longevity, listen to this podcast. We have the formula for what a good run looks like. So get out there! And if you want to take it even further, the TTSL Running Cycle is starting on October 21st.

https://www.constantlyvariedgear.com/pages/ttsl-daily-lander-with-member-login (00:00:00) Welcome to the podcast and to the fall running season.

(00:13:08) How to limit injury when getting back into running at any age.

(00:15:40) Our answer to the question: Is there a wrong way to run?

(00:20:19) Running technique 1: How ideal positioning affects efficiency and power output.

(00:33:05) Running technique 2: pulling (how to pull your foot off the ground)

(00:37:37) Running technique 3: falling (and catching yourself)

(00:47:48) Faults with the “run more” mentality and how to supplement your running

(00:56:30) All those helpful tips we just gave you? We have drills for those: TTSL Run Cycle on Oct 21st

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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

S11 EP2 Have You Heard of Somatic Yoga Yet? Special Guest: Donna Brooks Oct 01, 2024

What’s all the buzz about? Today, Donna Brooks joins us. She is a master somatic movement educator and therapist, a certified yoga therapist, and an all around attentive, thoughtful teacher of the healing arts. As she describes the process and ideas behind this practice, she can’t help but slip into her soothing hypnotic voice that washes over and carries us into the moment. She’ll bring you deep inside your body before you even know what’s happening. Sit back, relax, and listen to Donna explain how to be self reverential and how to access your inner puppy. Learn to reconnect with the rhythm of your body to access the inner wisdom that is already there and knows what to do. It’s good for your nervous system, and can help with pain, stress, pelvic floor issues, trauma and grief, among other things. Do you know how your body works and what it needs? Experience this episode for yourself!

(00:00:00) Welcome and introduction to today’s topic:somatic movement and yoga

(00:02:16) Donna Brooks talks about her background and what led her into this field

(00:07:39) What is the difference between somatic yoga and regular yoga?

(00:18:50) How is external movement different from internal movement?

(00:24:50) Somatic yoga is known to address and heal trauma. Does it elicit a massive emotional experience?

(00:33:05) What is and how can somatic embodiment strengthen our mind-body connection?

(00:41:17) Can somatic movement affect our ability to tolerate and process chronic pain, fears, or anxiety?

(00:49:50) Where to learn more from Donna Brooks

What to do BEFOre Trying Yoga to Relieve Back Pain

Donna's Website: Original Body Wisdom

CVG Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S11 EP1 Opposite Action: Resistance Training for Your Brain Sep 24, 2024

Today we are talking about a therapeutic technique called opposite action. It’s like one of those choose your own adventure gamebooks but the choice you make is opposite from the kind of choice you would normally make. And you face the choice when an emotion causes you to struggle. Have you heard the saying?: All feelings are valid, All behaviors are not. How do you behave when emotions are high? Does it serve you? If not, let’s change that.

Today we we have a workout for you. Let’s call it a kind of resistance training, for your brain. Here’s the idea…Basically, whatever your knee jerk reaction to an emotion is - you try to do the opposite. No, this isn’t an exercise in denying emotions. We are talking about changing behaviors. Listen and learn how to put this into practice and strengthen the area of your brain responsible for resilience and perseverance.

Research:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/

(00:00:00) Welcome and personal feelings about life changes.

(00:07:32) What is the therapeutic technique called opposite action

(00:12:25) Doing what you’ve always done and when it is time to adjust

(00:18:55) How opposite action is used in DBT: Dialectical Behavior Therapy

(00:20:00) This is NOT an emotion suppressing technique

(00:27:07) How to strengthen the anterior midcingulate cortex aMCC in your brain

(00:33:50) Why Kelsea is passionate about DBT as a form of action based therapy

(00:39:00) Putting opposite action into practice: the steps

(00:48:46) The importance of being flexible and explaining what you are doing to your people (00:53:00) Fear of failure and small steps to making a plan of action

(00:58:10) Sadness and its opposite action

(01:04:30) The theme of the episode

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

CVG Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP 30: Got 10 Minutes? Stretch with Us! Sep 17, 2024

When did static stretches get the boot? In today’s episode, we welcome them back. Because who doesn’t love a good stretch? Some studies have found that static stretching pre-workout may decrease muscle power output for one to three minutes before going back to normal. Is that a reason to give up on static stretching? We say, NO, especially because stretching in the long term has been shown to increase muscle power output!

We invite you to improve your flexibility and strength, reduce inflammation, have freedom of movement, and feel relaxed with us! We not only talk about when to stretch and the benefits of static stretches, coaches Kelsea, Rachael, Isley and Chelsy show you the stretches! Did you know you can watch this podcast on Spotify and YouTube? Tune in!

(00:00:00) Welcome and Rachael’s embarrassing story

(00:09:40) Intro to topic: stretching is imperative for your health

(00:14:35) The controversy surrounding static stretching

(00:19:45) The difference between static and dynamic stretching

(00:20:50) Clarifying the results found on static stretching studies

(00:22:24) How to Increase flexibility to prevent injury

(00:26:43) How to reduce inflammation

(00:30:05) How to improve strength

(00:31:28) How to gain freedom of movement

(00:32:20) Intentional movement for relaxation and mental wellbeing

(00:33:20) How to aid digestion

(00:34:20) How to watch and stretch with us on Spotify and YouTube right now

(00:34:50) What to do before you start stretching

(00:36:19) Stretch with us!

(00:50:53) Rachael’s myofascial release she does every day for her feet

(00:52:20) Kelsea’s foam roller: a game changer every day for back relief

RESOURCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9935669/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

https://pubmed.ncbi.nlm.nih.gov/25127084/

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

CVG Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP29: Ancient Wisdom with a Modern Twist Explained by Dr. Shivani Gupta Sep 10, 2024

It’s no secret that we are big advocates of listening to our bodies and taking control of our health. Today we are taking a look at the Ayurvedic lifestyle and how it can help you do just that. It’s a different approach to health and another tool for your toolbox that is rooted in nature. It’s been called a preventive lifestyle and a path to peace and vitality. If you are looking for balance and alignment, wanting to feel whole again, or want to build a hearty immune system, take a look at Ayurveda.

Ayurveda has been using powerful plant based medicines from nature’s pharmacy for more than five thousand years, to prevent health issues like inflammation before they become problematic. Dr. Shivani Gupta is here to share some ancient Ayurvedic wisdom with us. Tune in to hear a discussion on circadian rhythm, gut health, and detoxing from an Ayurvedic perspective. Ever wondered about your Dosha, a yogic diet or what super spices are? After the episode, take Dr. Gupta’s quiz to find your Dosha. We did and it was enlightening!

Shivanigupta.com

Fusionary Formulas: TTSL code 15% off for listeners

(00:00:00) Welcome Shivani Gupta, CEO, Fusionary Formulas, TV Show Host, Ayurvedic Practitioner, Public Speaker, Author, Teacher

(00:02:08) How Dr. Gupta became an industry leader in alternative medicines and Ayurveda as a preventive medicine, a new approach to health for western society

(00:09:02) Ayurveda and the methodology behind it

(00:13:32) What a Dosha is and how to know yours

(00:21:40) Inflammation levels and how knowing your Dosha can help

(00:28:12) Signs to look for that point to higher levels of inflammation

(00:34:31) Powerful plant based medicines and how we could be using them

(00:40:30) A highly recommended supplement from “nature’s pharmacy”

(00:44:33) The recommended way to get that supplement into our bodies

(00:50:50) Why Circadian Rhythm is so important

(00:56:17) Where to hear more from Dr. Shivani Gupta

Hey! Don’t forget to leave your guess in the comments: WHO IS THE HIDE AND SEEK CHAMPION?

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP28 Shock and Sadness: CrossFit Loses Beloved Athlete in the 2024 Games Sep 03, 2024

In the first event of the 2024 CrossFit Games, a 3.5 mile run followed by an 800m swim, athlete Lazar Dukic drowned approximately 100m from the finish line. He was 28 years old. He was an experienced swimmer and a highly accomplished crossfit athlete competing in the games alongside his younger brother.

This tragedy brought up a lot of feelings from the community for the loss of a friend and for the safety of the athletes at the Games. Today we talk about the decisions that were made by HQ and how the athletes and the PFAA responded. We take a look at the data and at athlete safety on the list of priorities in sporting events, especially swimming portions of athletic competitions. We discuss the level of secrecy involved in “the test”. We’ve been a part of this tight knit community for a very long time and our hearts are broken.

GoFundMe for Lazar’s Family

(00:07:00) What happened to Lazar Dukic at the 2024 Crossfit games.

(00:12:59) Response to people asking if CrossFitters should be in the water.

(00:17:51) Was this preventable?

(00:25:51) Previous warning signs and personal experience.

(00:29:28) The PFAA, HQ and “the test”.

(00:34:20) The decision to continue the games and athlete responses.

(00:39:10) Behind the resentment for HQ.

(00:44:16) A closer look at a third party investigation.

(00:47:06) The unknown cause of death, negligence and the need for precautions onsite.

(00:50:56) A look at the data and misinformation when it comes to swimming events in sports.

(0056:32) The advisory committee’s role at HQ and the need for checks and balances.

(01:06:43) CrossFit is an incredible community that we love.

(01:11:29) GoFundMe for Lazar Dukic.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP27 Reframing Weight Loss Surgery with Dr. Teresa LaMasters Aug 27, 2024

Teresa LaMasters, MD, FACS, FASMBS, DABOM, DABS-FPMBS, a highly qualified professional with expertise in the medical management of obesity, joins us today to answer your questions about weight loss surgery and weight loss medicine. Among her many accolades, she is the Medical Director of Bariatric Surgery at UnityPoint Clinic Weight Loss Specialists in West Des Moines, Iowa and has performed over 4000 bariatric surgeries in the past 17+ years.

How do we talk about body positivity, health at all sizes and obesity as a disease in the same sentence? In this episode we address the stigma surrounding weight loss surgery and emphasize that obesity is a life threatening medical condition that can and should be treated, and as early as possible. Did you know obesity is a brain disease? Understanding obesity is so important, not only for those struggling with it, but for everyone, because it is so prevalent. Today, Dr. LaMasters opens our eyes to this misunderstood health condition and leaves us with some tools and hope for the future.

Dr. LaMasters Links:

UnityPoint Clinic Weight Loss

Dr. LaMasters: teresa.lamasters@unitypoint.org

Obesity Action Coalition

ASMBS

Active Bariatric Nutrition

Obesity Medicine Association

(00:00:00) Introducing Teresa LaMasters

(00:02:43) Teresa LaMasters’ personal story and what led her into this field.

(00:05:54) The stigma associated with the disease. It’s not a willpower problem.

(00:09:40) Walking the line between body positivity, health at all sizes, and obesity as a disease.

(00:11:03) Obesity is complex, there’s no one-size-fits-all treatment, and the role genetics play.

(00:16:04) Judgment, frustration, shame and blame for those with the disease.

(00:17:40) Why obesity is a “brain disease” and how it feels unfair.

(00:24:29) The importance of getting treatment asap, your body’s idea of normal and trying to get to perfection.

(00:30:45) BMI calculation is a useful tool but isn’t always an accurate measure of obesity for athletes, and other measures to employ.

(00:38:10) Getting nutritional needs met after surgery and myths about calorie intake, specifically for athletes. The importance of what you eat and when, and navigating bad advice.

(00:45:15) Post bariatric patients can be athletes and what to expect realistically.

(00:47:28) Macros and any type of diet that supports muscle growth after surgery, and dieticians that specialize in bariatric athletes.

(00:52:36) Thoughts on Ozempic and similar drugs, food noise, and the support needed when taking the medication.

(01:15:30) How to get in touch with Dr. LaMasters and helpful resources

CODE for New Customers: NEWNEW15

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

CVG Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP26: Free Yourself From the Overstimulation Productivity Trap Aug 20, 2024

Do you feel overstimulated and underwhelmed at the same time? Like there’s so much coming at you, but you still feel empty somehow? Overstimulation can be like trying to nap on a trampoline in the middle of a birthday party. There are SO many ways in our somewhat comfy, modern world to become overstimulated. In today’s episode we take a look at why and how we experience overstimulation, the neuroscience, and our behaviors that feed into it. What does overstimulation have to do with a lack of motivation or creativity, feeling distracted, lonely or bored?

Let’s redefine downtime. Listen and learn to recognize when we are looking for empty calorie dopamine hits and how to self-regulate. Leave with tips on how to find real connections that align with your core values and feel more balanced in this modern world.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

(00:00:00) Introduction: feeling overstimulated at the end of summer.

(00:03:22) What using a device on a “break” or downtown does to your brain.

(00:06:19) Multitasking is an overstimulation trap.

(00:10:53) What to do when you are feeling lonely instead of looking to the internet.

(00:18:43) How to recognize behaviors in yourself that are looking for dopamine hits.

(00:22:46) Anxiety, depression, ADHD and environmental ADHD.

(00:29:00) What dopamine is, and why getting it from clicking doesn’t really fuel your confidence or enable you to do hard things.

(00:37:00) How self-regulation now can affect your future, addiction, the need for balance, and the continuous cycle of stress.

(00:45:10) Get yourself in check. Set an example. Your kids are watching.

(00:48:25) 10K context switches while scrolling IG or TikTok and what that does to your brain and behavior.

(00:53:10) A look at online relationships, validation, being self-absorbed and how to find real connection.

(00:57:53) Suggestions and habits that are good for your brain and balance in an overstimulated modern world.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP25: Body Dysmorphic Disorder and Eating Disorders Explained by Rachel Rifkin Aug 13, 2024

You asked us: Everyone says to love your body, but how? We invited Rachel Rifkin, LMHC, CEDS, and Associate Director of Support Groups for the National Alliance for Eating Disorders to the podcast to answer your questions and explain what BDD (Body Dysmorphic Disorder) is and talk openly about eating disorders. Rachel is a licensed mental health counselor, specializing in eating disorders within the LGBTQ+ community with lived eating disorder experience.

In this episode, Rachel talks about what BDD and eating disorders look like, explains how they manifest, and gives us advice on what to do if you or a loved one are struggling. Rachel tells us how to use attainable language surrounding our bodies, like body tolerance, and body disconnect when looking to get to a place of acceptance. She has advice on how to acknowledge and respect our bodies realistically and avoid traps. How do you support a loved one with BDD? Please know that you are not alone. There is help!:

The Alliance

Free HelpLine 866-662-1235

findEDhelp Database

App: findEDhelp: App Store Google Play

referrals@allianceforeatingdisorders.com

info@allianceforeatingdisorders.com

(00:00:00) Introducing Rachel Rifkin, LMHC, CEDS, Associate Director of Support Groups for The Alliance.

(00:04:20) How Rachel Rifkin’s eating disorder started her on this career path.

(00:13:40) What does an eating disorder look like?

(00:19:16) A basic definition of body dysmorphic disorder (BDD) to start the conversation.

(00:25:45) Signs that might indicate a struggle with BDD on ANY level and muscle dysmorphia.

(00:31:10) BDD is not an eating disorder but it can be connected to one.

(00:33:48) How life events that bring body changes or emotional responses can cause BDD to manifest.

(00:40:40) TTSL Community question: Everyone says to love your body, but how?

(00:46:40) Small steps to take towards neutrality when hating your body.

(00:56:10) TTSL Community question: how can we support our loved ones who have body dysmorphia without invalidating their feelings?

(01:08:04) Value not connected to appearance and how meaningful compliments can disrupt and change thought patterns.

(01:16:32) Where to find and connect with Rachel Rifkin and/or look for resources.

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP24: Does Venting Actually Make You Feel Better? Aug 06, 2024

Let’s get this right out there..venting IS complaining. Same thing. On average people complain 15-30 times per day. Imagine if we laughed 30 times a day? Ask yourself: does venting really make you feel better? Venting has been called a healthy behavior but we are going to challenge that today with some neuroscience. We agree venting is a behavior…a practiced one! You are practicing every day who you want to be. Venting carves deep neural pathways in your brain and shrinks your hypothalamus, which has a direct correlation to your lifespan.

This episode is so important because it’s about how you interact with yourself and the world and the energy that you bring and get back in your relationships. Want to share your experiences? Be heard? Feel understood? You can do all those things without damaging your brain. Don’t miss this opportunity for growth. We’ll tell you how to identify your feelings and release them with purpose for positive outcomes. Listen for tips on how to rewire your brain and practice at the person you want to be!

(00:00:00) We welcome you to the podcast and get personal.

(00:08:20) Why today’s topic made Rachael rethink her life.

(00:11:48) Venting and complaining…they are the same thing.

(00:14:45) Average amount of times a day people complain and how practicing a behavior trains your brain.

(00:20:03) The science and behavior patterns that deepen neurological pathways.

(00:25:15) What happens to your brain when you listen to someone else venting.

(00:29:28) The size of your hypothalamus has a direct correlation to your lifespan and what venting does to it.

(00:33:48) How venting promotes inaction, not steps to solve the problem.

(00:36:32) You don’t have to keep it in! There’s a healthy solution for growth!

(00:43:42) Cortisol spikes during venting without acting.

(00:45:50) When your go-to emotion is stress and how to see an opportunity.

(00:55:15) Alternatives to venting and action steps to productivity and growth.

(01:05:27) When to lean it out or let it go.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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

S10 EP23: #WaterTok: Hydration or Sensation? Jul 30, 2024

Is hydration creation your thing? Unicorn cotton candy water is a thing now and we are questioning, once again, how did we get here? Today we are looking at the latest health and hydration trend to hit the interwebs: #Watertok. It has over 220 million views and some of the leading influencers have over a million followers.

We all know water is vital for survival. Some may find it quite boring and so that’s a bummer! And at times, we may need some help getting it down the gullet. So why not make it more fun and tasty and have a good time sharing water recipes in the process, because in the end, it’s just WATER! Or is it? Today we look at the good, the bad, and the ugly surrounding this mixology trend. Does it fall more into the “healthy” or “harmful” category? Have a listen, be informed and as always, fill your cup to replenish your body and mind in the way that works best for you!

(00:00:00) Intro

(00:08:45) What is #Watertok?

(00:20:40) A means for weight loss surgery patients with water nausea to tolerate water intake

(00:27:12) The importance of hydration down to a cellular level

(00:35:09) Consuming artificial flavors, sweeteners, dyes and coloring on a daily basis

(00:41:25)Concern for gut biome health and its delicate balance

(00:48:19) Using flavored water as a weight loss tool is part of toxic diet culture

(00:49:40) Recognize new trends, be informed and choose your own path

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP22: How to Listen to Your Body with the Biohacker Babes Jul 23, 2024

Our biohacking journey has naturally led us to Renee Belz and Lauren Sambataro, lovingly known as the Biohacker Babes, another sister duo out there dedicated to empowering people all over the world. They want YOU to feel your best. We all want that right? But it can feel overwhelming with all the nuances, the options, and the products when it comes to exploratory health. Today, they join us to break down complicated topics in the health and biohacking space, into clear and actionable strategies.

In this episode we tackle why there’s no “best” option for all people looking to biohack. We touch on circadian rhythms, microdosing in place of traditional pharmaceuticals, EMF exposure from our devices, fasting strategically, and they give advice on what biomarkers we should be looking at and how to get them. And of course, we can’t leave out gut health! Want to know some amazing free biohacks? There are SO many hidden gems in this episode! Too many hacks to list. Have a listen and leave with some actionable tips to start on the road to listening to your body, because you are a unique bio-individual!

Biohacker Babes Links:

The Biohacker Babes Podcast

The Biohacker Babes Website

The Biohacker Babes Instagram

Lauren's Instagram

Renee's Instagram

Dminder App

(00:02:41) Introducing Renee Belz and Lauren Sambataro, the Biohacker Babes

(00:02:07:04) How Renne and Lauren’s upbringing and health challenges led them to biohacking

(00:05:14) The frustration of being diagnosed with a chronic syndrome

(00:06:04) How to convince ourselves there is no one size fits all wellness or “best” approach

(00:10:40) How to ease some of the anxiety that comes with exploratory health

(00:15:21) The difficulty of sitting in mindfulness in your body in the modern world

(00:20:07) Microdosing as a mental health hack and wearables feedback

(00:29:34) People unknowingly struggling with their circadian rhythms and what to do

(00:39:07) EMF exposure and some of the most common practices to give a second thought

(00:49:28) Specific biomarkers and what we should ask our doctors to be looking for

(00:55:52) A look at gut health because disease begins in the gut

(00:57:44) Where to find the Biohacker Babes

https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

CVG Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP21: Biohacking with Steam & Ice: It’s Unlike Anything Else Jul 16, 2024

Home sweet home. Sometimes it’s just more economical or convenient to stay home. But that doesn’t mean you can’t still take steps to feeling more alive than you ever have from the comfort of home. Today we are talking about hot and cold therapy, but not the gel pack you put in your microwave or freezer. Come on, this is Part 4 of the biohacking series! In today’s episode, Rachael gets steamy in her garage and dilates her blood vessels in a portable sauna and Kelsea cools down in a portable cold plunge tub in her yard.

A special thanks goes out to Community member Heather for asking us how to go about using the sauna and cold plunge together for maximum benefits. We got you! Alternating between hot and cold water to provide physical and mental benefits is a thing! And it’s called contrast therapy. Want to know more? Listen to Kelsea and Rachael’s honest reviews of the wallet friendly SaunaBox and Cold Plunge Bundle.

REMEMBER: ALWAYS TALK TO YOUR DOCTOR BEFORE STARTING ANY NEW HOT/COLD THERAPY TECHNIQUES

SaunaBox Website

SaunaBox and/or Cold Plunge Tub CODE: TTSL

(00:02:08) Back to Biohacking and all its layers!

(00:12:15) Speak to your doctor before trying hot and cold therapy because you are unique.

(00:13:15) What is contrast therapy, how do you do it, and what are the benefits?

(00:20:33) Importance of meeting your threshold for effective hot and cold therapy.

(00:28:15) Kelsea’s honest review of the cold plunge tub by SaunaBox

(00:31:14) Cold plunge tub set up, mobility, value, space, convenience, stability

(00:40:45) What you want to look for when searching for a cold plunge tub and other options

(00:45:30) Rachael’s review of the SaunaBox steam sauna

(00:49:10) SaunaBox setup, settings, temperature, materials, safety, cleanliness

(00:59:50) The SaunaBox and cold plunge tub bundle for contrast therapy and a discount code

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP20: You Asked: How Do I Stop Stress Eating? Jul 09, 2024

One of our most asked questions is: How do I stop stress eating? We have the answer! But we also have the anti-answer. Confused? Stress eating is absolutely a behavior that we can exhibit in an unbalanced way, but it's also NOT an unnatural behavior or something that makes you broken. Guess what..turning to food as a form of comfort or joy is completely NORMAL! Let’s identify our individual feelings instead of putting them all in the stress bucket. Only then can we use our tools to deal with them instead of reaching for that bag of chips every time.

Are you stressed? Or are you bored, or sad, or angry or anxious? You can plan for these emotions and respond with go-to tools. Food can certainly help but don’t let it be your only response. And there are several players in this game: gender, genetics, social conditioning, metabolism, gut health, to name a few. So stop blaming your willpower! It’s not that simple. And remember: you always deserve food. If you make it a big deal in your mind that’s FAR more damaging than what you binged. So be kind and serve yourself a healing helping of coping mechanisms.

(00:00:00) Introduction

(00:13:36) The shame, disassociation and misinformation surrounding stress eating

(00:19:22) Normalizing food as comfort and making sure it’s not the only tool for stress relief

(00:24:16) Pause to identify your feelings and the discomfort you are looking to avoid

(00:29:30) The science behind why people stress eat

(00:37:42) Identifying balanced coping mechanisms when dealing with stressful events

(00:40:20) The role gender, genetics and social conditioning plays

(00:49:20) Mindful eating, the experience of food and dopamine

(00:54:54) Rachael’s set it and forget it tools for responding to her named feelings

(01:02:18) Kelsea’s challenge to you right now to identify your coping mechanisms

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP19: How to Biohack Menopause with Zora Benhamou Jul 02, 2024

Welcome to Part 3 of our journey into biohacking. If you missed parts one and two, no worries, this isn’t about a distant galaxy far, far away, it’s all about YOU! Today we focus on a topic relevant to women under 50, and women over 50: Menopause. (And not just women approaching 50, you should know this at ANY AGE!) We have a remarkable guest on the podcast, Zora Benhamou, a gerontologist, biohacker, host of the Hack My Age Podcast, and advocate for women’s health during the menopause journey, which may begin much earlier than you think.

Zora speaks 6 languages and has traveled to more than 50 countries in her quest to answer the question: What does it mean to biohack menopause? She’s with us today to squash some myths surrounding menopause, clarify the stages, discuss hormones and hormone therapy and the most beneficial workout for women in their journey. Do you know your baseline? Want to take responsibility for your health? Don’t wait. Now is the time to do it.

Zora’s links:

Website: https://hackmyage.com/

Hack My Age Podcasthttps://hackmyage.com/podcast/

(00:00:00) Introducing Zora Benhamou, gerontologist and host of Hack My Age Podcast

(00:02:50) Why tip-toeing around the topic of aging for women is detrimental to us

(00:04:30) What is biohacking and what does it mean to biohack menopause?

(00:09:00) Introducing things to explore perhaps you and your doctor have never heard of

(00:11:15) Myths about menopause that have to die

(00:15:17) The stages of menopause and how you know if you’re in them

(00:21:34) The need for every women to get a routine bone density scan

(00:25:13) Perimenopause and optimizing your health markers at an early age

(00:32:14) Estrogen and the myth that taking hormones is dangerous

(00:39:11) Diet and lifestyle practices to protect our bones, heart and brains

(00:41:35) CVG community questions answered on workouts, HIIT, cardio and cortisol

(00:46:25) The importance of protein consumption and building muscle

(00:50:20) How listeners can find Zora

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP18: Your Burning Questions Answered Jun 25, 2024

As always, YOU are the star of this podcast. That’s why we asked for YOUR questions. And hey, thanks for SO MANY great ones! Of course, we couldn’t get to all of them in one episode. And some questions will be the focus of entire upcoming podcasts. Today we focus on a handful including a discussion on BCAAs, how to tighten loose skin on the stomach area, and we take a look behind the curtain at CVG! Want a peek?

(00:00:00) Introduction

{00:00:42) Questions from our Facebook group Fitness Programming by CVG and the CVG Nation App

{00:02:28) Revisiting the viral alone in the woods with a man or bear question

{00:11:04) Look out for a foam rolling video

{00:13:32) First question: BCAAs – Yes or No?

{00:20:31) How to separate when someone's just trying to sell you something and when it actually has health benefits

{00:22:29) Taking caution with BCAAs to avoid decreasing serotonin levels

{00:26:51) Top advice for supplementing BCAAs

{00:27:19) Looking at your baseline and more is not more

{00:28:36) Sources of BCAAs including those not animal-based

{00:36:01) An inside look at CVG

{00:38:06) How we decide on prints and the creative process

{00:42:49) Unreleased and one-of-a-kind leggings

{00:45:48) Upcoming releases and working in the future

{00:47:50) How many people work on the designs

{00:50:06) Transparency and fear of failure

{00:57:49) The best exercises to tighten loose skin on the stomach area

{00:59:31) A look at vitamins and collagen

{01:00:16) Honoring the struggle and reframing loose skin is difficult

{01:01:45) Why we highly recommend resistance training, weight training and strengthening

{01:04:43) Focus on hydration, vitamins that increase collagen production and goop

{01:08:28) Non-surgical options like ultrasound treatments, radio frequency treatments, etc

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP17: Why Don’t You Trust Yourself? We Thought We Should Ask You Again Jun 18, 2024

Have you ever joked about not trusting yourself? Most of us have when confronted with something we told ourselves we wouldn’t do. This episode was originally aired in 2022 and it’s worth revisiting because breaking promises we make with ourselves feels bad and the summer can be especially challenging when it comes to showing up for yourself. So let’s take another look at why we don’t trust ourselves in the first place, and how a lack of confidence can give away your power. Listen for tips on how to set sustainable goals, engage in positive self-talk, and be less affected by the things people around you say. It may not happen overnight and that’s ok. Setting an intention and following through doesn’t always turn out the way you planned. That’s ok too! Start TODAY on rebuilding that trust. We believe in you!

(00:03:35) Rachael’s most amazing vacation in Arizona

(00:05:13) A funny story about hiking and edibles

(00:10:05) A look at the root cause of why we don’t trust ourselves

(00:11:00) A lack of confidence in yourself and how it gives away your power

(00:13:57) Breaking agreements with yourself and deeming yourself unreliable

(00:17:17) Not showing up affects friendships and your relationship with yourself

(00:19:38) Setting unsustainable goals leads to negative self talk

(00:22:15) Building trust with yourself at a realistic pace

(00:24:13) Why you can’t be afraid to fail

(00:25:39) Knowing that you show up for things is like signing the check you wrote

(00:27:30) Being unaffected by the comments of the people around you

(00:29:09) Setting an intention with yourself and following through doesn’t have to look perfect

(00:33:01) How to pivot and not get stuck when it’s not your fault, but it is your responsibility

(00:35:13) How restricting and cutting out food groups is unrealistic

(00:36:35) Mistrusting yourself when it comes to nutrition and the abusive cycle it leads to

(00:39:55) Do things today that build trust with yourself and note them

RELATED LINKS

⁠The CVG Nation app, for ⁠⁠iPhone⁠
⁠The CVG Nation app, for Android⁠
Our⁠Fitness FB Group⁠.
⁠Thick Thighs Save Lives Workout Programs⁠
Constantly Varied Gear's⁠Workout Leggings

S10 EP16: How to Enjoy Summer AND Keep Your Fitness Routine Jun 11, 2024

Summer can be a real blast! And depending on where you live, it can be short. And in your attempt to soak in every minute of sunshine, your fitness routine may end up playing second fiddle. But hold on, you’ve worked so hard up to this point. Don’t let summer be the beginning of the end of 2024’s fitness and nutrition goals, because RIGHT NOW is when it happens! Let’s fast forward to the fall for a minute. Do you see yourself regretting the loss of your fitness as you slide into the chaos of the holidays? Before you know it, it’s New Years and you are making resolutions again. It doesn’t have to go down like that!

In this episode, Kelsea and Rachael share tips on how to be realistic, flexible, and prepared this summer so that you keep the deals you make with yourself and get your workout in despite having travel plans, and maybe kids home or less equipment. The hardest part of keeping a routine in summer is not the workout, it’s being honest with yourself. But so what if your routine looks a little different over the next several weeks? Give yourself some grace but don’t let your habits fail. It’s summah time! Let’s GO!

(00:00:00) Introduction

(00:01:21) A discussion of peanut butter

(00:08:45) Shopping at Trader Joe’s

(00:13:40) How summertime disrupts routines

(00:17:30) The onset of summer is when habits begin to fail

(00:18:25) Times of the year where your fitness will look different

(00:20:50) Moving something down on the priority list doesn’t mean moving it off

(00:22:23) Making and keeping deals with yourself to build confidence

(00:24:45) Tip 1: Look at your summer schedule and set realistic commitments

(00:25:02) Be flexible and consider changing the usual time of day for fitness in summer

(00:28:19) Facing friction points and self negotiations in early morning workouts

(00:31:03) Being flexible with the amount of time you spend working out

(00:31:46) Equipment and a repertoire of planned, shorter workouts

(00:33:37) The TTSL dumbbell track with daily programming

(00:34:21) Including kids in your workout can be quality time spent

(00:40:57) Concerns about how your workout clothes need to change in the summer

(00:41:37) Wearing less clothes and feeling comfortable in the heat and in your own skin

(00:47:05) Giving yourself some grace during this time

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP15: NCAA and WNBA Superstar Jackie Stiles On Fitness and Paying It Forward Jun 04, 2024

Today’s guest, Jackie Stiles, is one of the most renowned basketball players in the history of the women's game. Did we mention that Jackie is 5’8” and from a small Kansas town, population 600? Against all odds Jackie rose to stardom because of her heart, her determination, and unwavering work ethic. Her story is truly inspiring.

In today's episode, we talk about her journey to the Hall of Fame, her 1000 shots a day practice growing up, her thoughts on the direction of women's professional sports and her lifelong passion for fitness! Tune in to hear how fitness carried Jackie through her most difficult times and made her who she is today. We are truly grateful to be among the millions of people she has inspired and impacted. We hope you enjoy this conversation as much as we did!

Jackie's Website

(00:00:00) Introduction

(00:00:30) Introducing Jackie Stiles to the podcast

(00:01:00) Jackie’s incredible accomplishments

(00:03:10) Jackie’s documentary: The Jackie Stiles Story: Anything Is Possible!

(00:04:10) What it was like to have 18 home scouting visits in 19 days

(00:06:14) Jackie’s beginnings and the influence of her dad.

(00:07:10) The biggest key to Jackie’s success

(00:09:33) What drives Jackie and how that’s trickled into other aspects of her life

(00:12:50) How you can accomplish something special when it's about others

(00:13:44) Jackie’s rare cancer diagnosis and small acts of kindness

(00:14:25) The power of people coming together for a cause and superhuman energy.

(00:17:47) How Jackie has been guided by gut decisions

(00:22:58) Whether Jackie had trouble adjusting to fame

(00:26:15) How Jackie overcame the loss of her identity and her outlook now

(00:27:55) Opening her gym was scary and hard and learning by doing

(00:28:39) What cancer has taught Jackie

(00:32:38) Jackie’s growth mindset and what fitness means to her

(00:35:34) Fitness as a lifestyle and doing hard things with others

(00:38:57) Prioritizing a workout can change lives for the better

(00:43:09) The strides made by the WNBA and the shortcomings that still exist

(00:46:13) What can be done to level the playing field for female athletes

(00:48:03) Jackie’s advice for young girls with big dreams who are coming up in a sport

(00:51:35) Jackie celebrates Caitlin Clark

(00:52:56) Where to reach Jackie

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP14: Bodybuilding: The Good, the Bad, and the Functional May 28, 2024

In today's episode we talk about traditional bodybuilding, the go-to training for aesthetic based changes in body composition. Yes, we have qualms with the methodology, with the dieting, and with the huge focus on body fat that can lead to disordered body image & eating habits.. BUT!

We aren’t here to bash bodybuilding. There's some GREAT stuff about it!: The tempo…slowing it down is invaluable for all things! The focus on form with slow and deliberate movements..and isolation has benefits and creates a mind-muscle connection. And the PUMP! The pump is real! When you take the good from bodybuilding and leave out the bad (like 6 inch heels) you are left with functional bodybuilding. And that’s what we are talking about! You can get the aesthetic without the injury. We’ve done the lifting and dropping for you and want to tell you about our new functional TTSL bodybuilding cycle. It’s for everyone, yes YOU.

CODE: GLOWUP for 20% off Glow Up Collagen

Join the Cycle!

Our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fitness FB Group⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

(00:00:00) Introduction

(00:03:06) TTSL fitness programming opportunities

(00:06:50) First ever TTSL bodybuilding cycle and why

(00:08:00) The benefits and some of the drawbacks of bodybuilding

(00:09:00) The typical bro split that gym-goers often start with

(00:12:02) Three reasons why people tend to choose a bodybuilding track

(00:13:45) How Rachel and Kelsea started their gym routines

(00:15:40) Bodybuilding and diet culture

(00:20:08) Bodybuilding and aesthetic judgment

(00:21:16) Muscles on performance day of bodybuilding

(00:23:55) Real confidence is built from the inside out, not from a bikini body

(00:26:38) The length of bodybuilding sessions

(00:31:03) Pushing and pulling, isolating and injuries

(00:33:49) The reasons why both fast and slow twitch are important

(00:35:18) Bodybuilding has great principles and methods

(00:37:10) Why explosive movements and tempo go together

(00:41:57) The pump is real and why bodybuilding has a pump

(00:43:57) Why bodybuilders have been accused of “all show no go”

(00:46:17) Excellent muscle endurance

(00:47:22) Taking the good and leaving the bad

(00:49:00) TTSL training starting on June 3rd

(00:51:19) Contributing comments or questions to the Facebook group

The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for Android⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thick Thighs Save Lives Workout Programs⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Constantly Varied Gear's ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workout Leggings⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

S10 EP13: Biohacking Part 2: Red Light Therapy May 21, 2024

Welcome back to Biohacking! In today's episode, Kelsea and Rachael take a look into the "therapeutic window" of the Electromagnetic Spectrum and the benefits of light therapy. We know that different wavelengths of light have different therapeutic effects on the body, and as the wavelength increases, the deeper the light penetrates. Today, Kelsea and Rachael ride the waves of visible and invisible light on the spectrum to explore the effects light waves have on our skin tissue, circulatory system, peripheral nervous system, hair follicles, muscles, joints, bones and even the brain.

In this episode, Kelsea and Rachael review 3 "very hot" light therapy biohacking products in the market today: a Red Light Face Mask by Bon Charge, a HeatPod Sauna Blanket by Hydragun, and a 7 Color LED Light Therapy Wand by Fastaid. Tune in to hear about their experience with these products. Please note: Rachael and Kelsea are not scientists or professionals in the areas of light therapy. ALWAYS TALK TO YOUR DOCTOR BEFORE IMPLEMENTING ANY OF THE BIOHACKING TOPICS WE DISCUSS IN THIS SERIES.

Red Light Face Mask by Bon Charge

Code: TTSL for 15% off site-wide

HeatPod Sauna Blanket by https://hey.hydragun.com/TTSL

No Code Needed!: Use above link for 5% off

Fastaid 7 Color LED Light Therapy Wand Amazon

(00:00:00) Introduction

(00:06:00) Biohacking quest episode part one, intro to Biohacking

(00:06:58) Red light therapy is the focus of today’s episode

(00:09:24) Kelsea’s thoughts on anti-aging

(00:15:35) Different types of light and frequencies, and what’s special about red light

(00:21:41) Red light and its effects on mitochondria

(00:26:13) Bon Charge Red Light Face Mask review

(00:31:35) Bon Charge code TTSL

(00:46:28) HeatPod Sauna Blanket by Hydragun review

(01:04:50) Biohacking on a budget: FastAid 7 Color LED Light Therapy Wand review

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP12: Chemicals in YOUR Food that May Be Banned Soon May 14, 2024

Hot off the press: Gatorade could be banned in multiple states if its recipe isn't changed! Hold the phone! But isn’t gatorade what you give your kid after a game because you know they’ll drink it? It’s way more fun than water and it has electrolytes! Right? Ok maybe you kinda knew that something was up with it and anything that color is kinda SUS. And sometimes it’s easier to look the other way and just live, without worrying about every darn thing. In this episode, we talk about Gatorade and a number of other products on the shelf at your grocery store that have additives and preservatives that are dangerous to consume and linked to cancer, hyperactivity, and DNA mutations. Other countries have banned these substances. Why haven’t we? No need to panic. Awareness is the key here. In this episode Kelsea and Rachael list the offenders and how to spot them.

ADDITIVES, PRESERVATIVES TO LOOK OUT FOR:

Yellow 5, Yellow 6, Titanium Dioxide, Blue 1, Red 40, Red 3, Propylparaben, Brominated vegetable oil (BVO), Potassium Bromate

WHERE TO LOOK:

Snacks: Doritos, Ruffles, Cheetos, trail mix

Dips: Tostitos queso, Doritos Dip

Drinks: Gatorade, Pedialyte, Colored Drinks, Citrus Drinks

Cereal: Lucky Charms, Trix, Fruit Loops

Baked Goods: Oreos, cupcakes, muffins, Duncan Hines 'Perfectly Moist' cake mix and icing, Pillsbury 'Funfetti' cake mix, bread, cookies, tortillas

Candy: Skittles, Sour Patch Kids, M&Ms, Peeps

Links:

Yuka app

OEHHA Report Linking Hyperactivity

FDAs Explanation of GRAS

NYs Legislation

Consumer Report Overview

Toxicology of Food Dyes

(00:00:00) Introduction

(00:02:03) Foods with potentially dangerous ingredients, including Gatorade

(00:03:16) Gatorade marketing

(00:08:15) Gatorade and nostalgia

(00:10:18) Riding the line between awareness of ingredients and too much anxiety about them

(00:12:30) The Skittles “ban”

(00:14:00) These bans are about chemicals and food additives, not the foods that contain them

(00:15:35) Red dye number 3

(00:18:07) Four food additives that have been removed in other countries

(00:23:19) The effects of Red 40

(00:27:37) Categorizing a food as bad if it contains a known carcinogen.

(00:30:09) Why individual states are banning harmful food ingredients instead of the FDA

(00:36:28) The FDA’s honor system for food additives

(00:40:07) Food dyes can be found in foods that aren’t a natural color

(00:41:13) Not all food dyes are harmful, but some are

(00:41:45) Yuka, the app that lets you scan products and receive a score

(00:43:50) How scores are calculated and what they mean

(00:49:23) Using the app to get recommendations for products with a better score

CVG Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP11: Depression Warrior Katie Zornes is Here! May 07, 2024

Meet Katie Zornes! She calls herself a depression warrior and we call her an inspiration! Katie struggled with loss, grief, and depression early on. Have you heard the saying that time heals everything? We've heard it too, and it's BS. As many of us know, it's quite possible to do the things we need to get done and to look just fine doing them, while on the inside, old wounds still feel debilitating, and we go about our day not knowing if we'll fall apart.

Katie was at odds with her body for a long time and her weight became her identity. She cursed her body and thought weight loss would be the golden ticket to a happy life. Want to hear how Katie managed to lift herself out of a very dark place using one ounce of courage at a time? Katie shares her story in the hopes of helping others who struggle as she did, and admittedly still does. Katie's story doesn't involve any quick fix or magic diet. But we'll give you a hint: she talks about intentional movement and the importance of meeting ourselves where we are at. In 2022, Katie made a list of hard things that turned into a movement and has inspired so many people to do the same. Want to know how she got started? Because we all know, starting is the hardest part.

Katie’s links:

IG

TikTok

YouTube

(00:00:00) Introduction

(00:02:26) How the loss of Katie’s mother at a young age affected her

(00:05:28) How healing doesn’t just automatically happen after a set amount of time

(00:07:02) Why the “me against my body” mindset is damaging

(00:11:25) The difficulty of healing when your body is your enemy

(00:13:40) The challenge of finding a starting point

(00:18:16) The importance of celebrating yourself

(00:22:02) The development of Katie’s 22 hard things in 2022

(00:26:49) The community that grew around Katie’s list of hard things

(00:28:13) Katie’s advice for people developing their own lists of goals

(00:32:30) What happens to a goal that isn’t reached

(00:35:19) The thing that's been the most difficult for Katie to accomplish

(00:36:45) Katie’s upcoming trips

(00:39:36) Where listeners can connect with Katie

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP10: Biohacking Part 1: What IS Biohacking? Apr 30, 2024

Remember all those movies where the kid manages to hack into the mainframe of some forbidden organization? Maybe we didn't exactly understand how typing in all those ones and zeroes did the job but it was exciting right? Well, imagine YOU are the kid and the mainframe is your body! Taking control of your own health and wellness through biohacking is a real thing, and not just a movie plot. People want to take a more active role in their health these days. They want to know what they can do to function at peak performance and maybe even live longer. And experts in biology, genetics, neuroscience, fitness and nutrition, to name a few fields, are answering with ways to enhance our minds and bodies, and in many cases, change our trajectories.

There are a lot of big claims out there and so many ways to biohack ourselves. To tackle this robust hot topic, today we are talking about what biohacking IS and the potential impacts it could have on your health, fitness and longevity. We want you to know how you can use it in your own life without feeling overwhelmed with the amount of information out there. We want you to make your own informed decisions on what is snake oil and what is a game changer for YOU. Leave today's episode speaking the language and perhaps you will decide to be the captain of your own ship.

Biohacking Links:

Dave Asprey

(00:00:00) Introduction

(00:05:16) Drinking vitamin C

(00:06:50) Biohacking and the claims around it

(00:12:30) Nutrition information and stress surrounding food

(00:14:35) Defining biohacking

(00:18:28) Taking an active role in your health

(00:19:44) Biohacking and breath work

(00:23:33) Different areas you can implement biohacking in

(00:24:40) Keys to living a longer, healthier life

(00:25:36) The connection between meditation and cancer rates

(00:32:00) The accessibility of biohacking lifestyle

(00:34:26) Molecular biohacking

(00:38:30) Biologics biohacking

(00:40:13) Accessible parts of biologics

(00:42:11) Technology biohacking

(00:43:35) The idea that you are an active participant in your healing

(00:44:57) The individuality of the technology piece

(00:48:45) Breaking down the categories of biohacking into smaller subsets

(00:53:14) The relevance of genetics

(00:56:13) Dave Asprey and biohacking history

(00:58:05) The downside of biohacking – the possibility of snake oil claims

(01:01:52) Choosing a focus area to avoid overwhelm

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP9: Our Top 5 Favorite Core Exercises Apr 23, 2024

Let’s start with the good news: NO MORE CRUNCHES! And the bad news: hey, no bad news here! We do talk about some of the ridiculous ways we’ve all tried to get washboard abs in this episode but let’s keep them in the past. Instead of hyperfocusing on those six glorious rectus abdominis bumps, we are going to hone in on your entire CORE, because we want you to feel strong and stable in your movements, avoid waste of f*cking time exercises, and feel less pain.

Do you really know what makes up your core? Get to know it in today’s episode. Save the crunches for the dinner table, and get the best bang for your buck at the gym. Listen and leave with our top five exercises AND these links to see Kelsea demo the movements. Happy Core Day!:

Dumbbell Plank Pull Through

Kettlebell High Pull

(00:00:00) Introduction

(00:01:30) How to get a 6-pack

(00:03:04) Core strength vs. visible abs

(00:04:44) The core is the primary player in your body

(00:06:30) The amount of time wasted on crunches

(00:10:10) The days of “abs every day”

(00:12:28) Abs need repair time just like other muscles

(00:16:05) There is no such a thing as spot-training a muscle

(00:17:25) Sitting up straight and adjusting your posture

(00:21:16) Pelvis alignment and flared ribs

(00:25:29) Equally distributing your weight

(00:29:43) The importance of weighted carries to your core

(00:31:55) Over-engaged traps tend to take over

(00:34:40) TTSL Movement Library

(00:40:40) Jumping as a core exercise

(00:42:32) Planks as a core exercise

(00:47:21) Glute bridges get an honorable mention

(00:48:12) The importance of rotation and anti-rotation in your routine

(00:49:05) How these exercises build stabilizing muscles

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP8: Would You Tell Your 5 Year Old To Diet? Apr 16, 2024

Moms, do you criticize your body in front of your kids, then tell them to love themselves? If you say one thing but do another, they aren’t fooled. And the little ones are always watching you. We are not here to shame you. We are here to remind you of how important you are!... now, and for the next generation of women. Do you want your daughter to have a better relationship with her body, with food, and with exercise than you had growing up? It starts now, with you.

Today we are talking about a study on 5 year old girls and their moms. The purpose of the study was to look at predictors and sources of influence on these girls and their ideas about dieting. Want to know what percentage of 5 year old girls think that dieting means you can’t eat, AT ALL? Want to know how many moms were on a diet at the time of the study? Please listen to today’s episode. Your daughters are counting on you.

(00:00:00) Introduction

(00:06:25) Passing healthy behaviors and thoughts onto the next generation

(00:07:54) What body image studies are saying about the next generation

(00:10:13) Millennial women are changing the language

(00:12:00) The language that girls as young as 5 are using about body image and diet culture

(00:15:30) Parental behaviors correlated with health and dieting that later affect young girls

(00:19:00) The difficult work of generational trauma

(00:21:24) How girls are disproportionately affected by language around body image

(00:26:10) 5-year-old girls reporting that they were “currently dieting”

(00:26:21) Researchers wanted to examine the predictors and sources of ideas about dieting before the young girls attempted to diet

(00:31:40) How 5-year-old girls responded when asked about what dieting meant

(00:36:25) How marketing for things like detox teas has affected girls’ understanding of dieting

(00:39:40) The impact of the mothers on girls’ understanding of diets

(00:40:54) Over 90% of the mothers in the study reported recent dieting

(00:43:10) How adjusting behaviors coincides with adjusting language

(00:45:50) Examples of ways mothers can talk to daughters about feeding your body what it needs instead of restricting it.

(00:51:40) How different messaging can be a game changer for boys too

(00:56:30) Switching the messaging to focus on something gained rather than something lost

Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2530935/

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP7: You Are Worthy! Rock the Boat with Guest Amy Green Smith Apr 09, 2024

Our guest today, Amy Green Smith wants you to know: You are not a fraud. You are not uniquely broken. Your voice matters. But to believe all this, you must first know that you are worthy. Amy is a life coach, a hypnotherapist, and personal empowerment expert, but mostly, an amazing human. She’s also the host of the Bold-Faced Truth Podcast and the author of Speak Up For Yourself Without Being a Dick.

In today’s episode, Rachael and Amy talk about people-pleasing and why we do it. You may be surprised to learn that some forms of people-pleasing are necessary and it’s not just something that introverts do. And what does being assertive and setting boundaries have to do with your inner critic? They are all intertwined and they are all things that YOU, yes YOU can get a hold of. It just takes some awareness and some courage. Amy wants you to enjoy your badass self because you deserve it. And we want you to enjoy this episode!

Amy’s Links:

Speak Up For Yourself Without Being A Dick

Host of The Bold-Faced Truth podcast

Free Hypno Track on Fear and Anxiety

(00:00:00) Introduction

(00:03:50) The importance of sisterhood

(00:04:48) Amy’s background and how she made her way to the self-empowerment space

(00:11:01) What people pleasing means and why it applies to so many women

(00:19:00) Whether or not there’s a “right” way for women to communicate

(00:25:40) Establishing strong boundaries instead of fuzzy ones

(00:33:29) Your inner critic’s set point and how to reset it

(00:34:25) Looking for entry points to progressive language in your thoughts and feelings

(00:42:24) Why so many women have imposter complex

(00:50:13) Reframing fear so it’s not something to be afraid of

(00:51:22) What the world would look like if every woman felt like she mattered, deserved things, and could take up space

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

S10 EP6: We Said F*ck the Scale and Eileen Hittle Listened. Hear Her Story. Apr 02, 2024

Our special guest, Eileen Hittle joined our Fitness Programming by CVG Facebook group in 2018. She thinks she found CVG by chance but Kelsea calls it fate. At the time, Eileen had a two month old baby and she was struggling with the changes in her body and her self-esteem was low. Six years later she is in a very different place, thanks to her resolve but also to the many other women in the group who lifted her up and gave her the support she needed. It’s been quite an incredible journey! Eileen talks candidly on harmful messaging in her teens and the relationship between eating and control. CVG’s performance based goals and non-scale victories also play a big part in this story.

Want to hear how she went from focusing on being skinny to throwing away her scale and back squatting 190? She’s a night-shift labor and delivery nurse, a mom, a strong woman and an inspiration to us all. Rachael calls her "an embodiment of why we started." How did she do it? Listen to her story. You may hear your own story in hers.

(00:00:00) Introduction

(00:01:25) Welcoming Eileen Hittle to the podcast

(00:04:43) Eileen’s body confidence issues when she joined the CVG group in 2018

(00:09:17) Harmful messaging Eileen received when she was young and impressionable

(00:13:50) How performance based goals and NSVs helped Eileen reframe her mindset

(00:16:19) The concept of going to the gym with self-love rather than self-hate

(00:19:37) How Eileen got to a place where she squats 190

(00:26:11) What Eileen is most proud of in her current stage of fitness

(00:29:40) Eileen’s current thoughts on weight gain caused by muscle mass

(00:30:40) Not keeping a scale in the house

(00:35:19) How fitness-focused friends can help quiet harmful messages

(00:37:13) The reactions Eileen has received to her transformation

(00:40:44) Goals that Eileen is working toward for 2024 and beyond

(00:42:33) Eileen’s enjoyment of backpacking

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

⁠The 2024 Movement Calendar

S10 EP5: Hydrogen Water: Blowing Bubbles or Blowing Smoke? Mar 26, 2024

Everyone is talking about hydrogen infused water. Why? Because the benefits of drinking it may include increased energy, reduced inflammation, decreased recovery times, and even disease prevention! Those are some pretty big claims, right?

In this episode, Kelsea and Rachael get down with the science and discuss the newest data studies surrounding hydrogen water. Then, they review two of the newest portable hydrogen water bottles out there. They want you to know that they approached the topic with an open mind and a healthy amount of skepticism. When talking about one of the studies, Rachael said "that really puts it over the edge for me." Want to find out why she said that?

Does it taste like a seltzer? How does it work? Is it worth the money? Listen to Kelsea and Rachael share their take on the worst and best case scenario of buying a hydrogen water bottle and whether or not it's worth the investment. Then, make your own informed decision on whether or not to take the plunge.

https://shophydrolite.com/

$20 OFF DISCOUNT CODE FOR LISTENERS: TTSL20

Studies:

https://cdnsciencepub.com/doi/abs/10.1139/cjpp-2019-0059

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8139351/

https://medicalgasresearch.biomedcentral.com/articles/10.1186/2045-9912-2-27

https://www.sciencedirect.com/science/article/abs/pii/S0006291X08021219

(00:00:00) Introduction

(00:02:09) Kelsea’s new fiddle plant

(00:05:50) The hydrogen water trend in health and fitness

(00:06:58) Mixed feelings of excitement and skepticism towards claims

(00:10:15) What the hydrogen water bottle is actually doing

(00:12:18) What the data in studies on hydrogen water can tell us

(00:16:53) A study’s findings on endurance and fatigue after mild exercise

(00:18:50) A study using anaerobic tests on cyclists

(00:21:36) An improvement in symptoms of early-onset RA

(00:24:55) Hydrogen water has antioxidant powers and reduces oxidative stress

(00:30:10) How the hydrogen bottles work

(00:31:05) Whether the taste of the water changed with the hydrogen infusion

(00:32:00) Discount code for the HydroLite water bottle

(00:33:06) The cost of the HydroLite bottle and how much gas it infuses

(00:34:18) The battery life, cycle, and size of the bottle

(00:40:10) Kelsea’s water bottle and its price point and hydrogen output

(00:41:10) Kelsea’s charging and battery life experience

(00:44:18) Why it’s worth investing in a higher-end bottle

(00:46:47) Whether Kelsea will order a HydroLite

(00:47:19) Why Rachael feels the hydrogen water is worth it

(00:48:08) When Kelsea used hydrogen water during a workout

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

The 2024 Movement Calendar

S10 EP4: It's Not About Me! Or Is It? Find Out with Guest Frederik Imbo Mar 19, 2024

Do you often feel attacked by other people’s comments? Do you know that there’s a way to NOT take things personally?

If you don’t already know him, we want you to meet the very impressive Frederik Imbo, who joins us today from Belgium. He is an expert in communication and Neuro-Linguistic Programming, who has dedicated his life to helping people train their brains. He delivered the very popular TEDx talk: How To Not Take Things Personally, which is in the top 50 globally most watched TED talks ever and has more than 17 MILLION views!

Listen to Frederik Imbo’s advice on what to do when your ego gets in the way of your own happiness. In this episode, he provides strategies to find inner peace and emotional balance. Go from feeling like a victim to becoming a valuable communicator. It’s liberating!

Frederik Imbo’s Links:

TEDx Talk on YouTube

IG Imboorling

IG Frederik Imbo

Imboorling Website

(00:00:00) Introduction

(00:01:21) Introducing guest Frederick Imbo

(00:03:00) Why so many people identify with the topic of taking things personally

(00:06:21) Our responsibility to deal with our feelings and meet our own needs.

(00:09:16) Why it’s easier to relinquish power than take responsibility

(00:12:03) Why Frederik became a referee

(00:19:33) The comparison between training muscles and training the brain

(00:20:48) Tips for not taking things personally

(00:28:05) Why being right and being happy are two different things

(00:34:31) Steps to getting the ego in control and becoming happier

(00:40:32) When we take things personally, is it about them or us?

(00:44:00) How we interpret interactions with small children vs. adults

(00:47:15) Proportions of positive and negative thoughts people have

(00:52:21) How to use empathy when dealing with social media or text interactions

(00:59:28) Where listeners can find Frederik

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

⁠The 2024 Movement Calendar

S10 EP3: The Biggest Fitness Blunders We've All Made Mar 12, 2024

Do you go in and out of fitness like a Hulu subscription? Do you call running out of the gym in the rain to get to your car a “cool-down”? Do you fit in as much cardio as humanly possible on your lunch break before returning to work? Most of all, do you feel like you keep breaking promises to yourself? It's ok. We got you! Because WE’VE BEEN THERE.

In today's episode Kelsea and Rachael look at the biggest mistakes they’ve made in their fitness journey, and share how to avoid them, and what to do instead. Listen to what they wish they had figured out sooner. Forget about all the weird ass rewards you've set for yourself in the past and learn how to reframe fitness as a prize. Get a bigger bang for your buck! Learn from their mistakes and leave TODAY with a rockstar fitness plan that will stick.

(00:00:00) Introduction

(00:06:46) The challenges of finding a balance between fitness and other parts of life

(00:08:32) The importance of regular re-evaluation for all

(00:11:31) Taking inventory of your life

(00:16:05) Why doing too much too soon can be a mistake

(00:19:20) Why intense activity more than 5 days a week is inappropriate

(00:22:06) Why going into the gym without a plan is a mistake

(00:29:48) Finding a professional you trust to make a plan

(00:31:00) The importance of core strength

(00:35:10) Don’t limit yourself to Isolation machines at the gym

(00:41:11) TMC and why just doing cardio isn’t enough

(00:46:00) Workouts need to be intense and involve weight or resistance training

(00:48:30) The problem with using weight that’s too light

(00:54:04) Think about the journey and not the destination when it comes to fitness

(00:55:57) Why consistency is key

(00:59:30) The upcoming episode on hydrogen water

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

⁠The 2024 Movement Calendar

S10 EP2: Understanding The Set Point Weight Theory Mar 05, 2024

Today we return to one of the most debated topics in health and fitness: How to lose weight and keep it off, because most who lose it, get it back within 5 years.

Want to learn some “tricks” and “secrets” to losing weight? Sorry, NONE HERE. Just science. And we aren’t focusing on carbs or willpower either…we are talking about the set point weight theory and why weight loss studies are often flawed.

Are you looking to change your body fat percentage? Want to know how some people are able to achieve long term weight loss? It isn’t as simple as this equation: eat less and move more. You CAN lose weight AND lose the shame, stigma, and frustration that comes with trying. Listen to Kelsea and Rachael talk about the set point weight theory and how genetics, hormones, metabolism and environment have a say when it comes to weight gain and weight loss. Be informed. Know the factors. Your best chance at maintaining optimum health is with knowledge in your gym bag. Know what you are working with and towards to maintain a healthy body.

SOURCES:

⁠https://www.ncbi.nlm.nih.gov/books/NBK592402/#:~:text=The%20set%2Dpoint%20theory%20is,and%20resist%20deviation%20from%20it⁠.

⁠https://www.sciencedirect.com/topics/medicine-and-dentistry/resting-energy-expenditure⁠

⁠https://www.ncbi.nlm.nih.gov/books/NBK592402/

(00:00:00) Introduction

(00:02:53) Finding validation on social media

(00:06:09) The frustration of repeatedly receiving the same weight loss advice

(00:8:45) The stats about the difficulty of losing weight and keeping it off

(00:10:45) Understanding the set point weight theory

(00:13:12) Looking at weight in the context of health, not aesthetics

(00:15:14) How and why the human body prefers to maintain a set range

(00:20:15) Factors that change throughout your life and affect weight

(00:24:58) The effects of trauma on hormones

(00:30:05) Going into a caloric deficit while moving more may not be a good idea

(00:37:20) How adaptive thermogenesis affects metabolic rate

(00:41:35) Even similar genetics don’t produce the same results

(00:44:12) The role of the environment on set point weight

(00:49:19) Whether it’s possible to override the set point

(00:54:27) Getting to an ideal set weight range by doing it slowly

(01:00:39) The importance of muscle training to beat the weight loss statistics

CVG Related Links:

S10 EP1: Is This You?: If Only I Had the Time... Feb 27, 2024

Do you feel pulled in different directions? Do you identify yourself as a person who struggles with time management? If you are not happy with the way you spend your time, it's time for a life audit. Ok no one likes that word. But it may be the best audit you ever spend your time on! Because time spent is the only thing that really matters in the end.

In this episode, Kelsea and Rachael give you the tools to structure YOUR time based on your individual value system. Learn how to ward off time thieves and stop self-sabotaging when it comes to time use. Don't skip the things that bring you joy! Leave with actionable tips to put in place today to reclaim your valuable time.

⁠Positive Psychology Article Containing Core Values List

(00:00:00) Introduction

(00:01:30) Maximizing the hours you have in a day and making them fulfilling

(00:08:15) Why time management and time itself is relative

(00:11:35) Defining your core values to maximize your time

(00:13:35) Looking at the origin of where your core values come from

(00:22:26) Taking into consideration how brains and systems work differently

(00:24:40) Prioritizing people you care about and the things they care about as well

(00:24:57) Narrowing your list down so you’re not taking too much on your plate

(00:26:50) The time thieves that steal your time

(00:31:41) Decision fatigue as an indication that something is stealing your time

(00:37:22) Recognizing what is or isn’t a good use of your time

(00:38:16) Distractions and multitasking

(00:40:20) The importance of knowing yourself and taking inventory

(00:42:59) Why you need to be willing to say “no” to things

(00:43:58) Endless choices can be both exciting and overwhelming

(00:47:03) Why it matters you avoid being in places that don't align with your values

(00:50:46) How to think about media in your time audits

(00:53:44) The dangers of autopilot

(00:55:27) Looking at where you’re spending your money

(00:58:51) Examples of money and media choices that aren’t worth it

(01:00:23) Delegating and outsourcing

(01:04:19) The importance of having a structure around your time management

(01:06:06) Figuring out how things fit and how to readjust your routine

CVG Related Links:

S9 EP30: Go Back to Sleep, Literally with Our Guest, Sleep Expert: Dr. Peter Martone Feb 20, 2024

Good quality sleep can be a magical thing when we get it but it’s SO elusive! That’s why we invited a sleep expert, Dr. Peter Martone on the show to help us figure out how to properly do the thing we spend a third of our lives trying to accomplish!

Dr. Martone, aka, Dr. Sleep Right, uses neurology to see through the magic and uncover its mysteries. But he doesn’t stop there. He points out that these days, our bodies endure prolonged states of stress. The way we run, walk, and sit has been altered because we’ve lost the curve in our necks, resulting in forward head posture. Not only does this wreak havoc in our beds at night, it can be tied to a number of health issues including back pain, digestive issues, hormonal imbalances, and suppressed immune systems, just to name a few.So what can we do about this? Dr Martone implores you to stop just “going to bed.”

Tune in to learn about corrective sleep posture and how to go to bed with purpose and wake up rested, refreshed and aligned. He also answers many burning questions in the episode! Want to know more about: Napping: Should you? How long? When? Your thermostat. Sleep supplements. Eating and drinking before bed. Weighted blankets. Tracking sleep…the list goes on.

Dr. Martone is the real deal. He shows up for us in his pajamas. Don’t miss this opportunity to see how a sleep expert personally falls asleep every night!

(0:00:00) Introduction

(0:02:27) Welcoming Dr. Peter Martoni to the podcast

(0:04:01) The variables that affect quality sleep and the ability to wake up well rested

(0:06:10) The importance of positional sleep and percentage of time we sleep

(0:10:34) What Peter would say to someone who finds themselves waking up curled into a ball

(0:14:05) What you need to know about the ideal sleep posture

(0:17:15) Peter’s neuro-structural protocol

(0:19:20) Why you need to be careful about thinking or problem-solving in the middle of the night

(0:21:53) The connection between sleep performance and other issues, like ADHD, anxiety, depression, brain fog, nervous system dysregulation, weight loss, and gut health

(0:30:05) The impact of the vagus nerve

(0:33:07) The Neck Nest, a pillow that Peter has developed

(0:36:47) Breathing correctly for sleep

(0:37:29) The right position to fall asleep in

(0:44:40) The golden handcuff phase that happens when you’re trying to change a paradigm

(0:46:44) How eating and drinking before bed affects your sleep

(0:48:16) The temperature you should sleep at

(0:49:25) The benefit of weighted blankets

(0:50:37) Alcohol’s effect on sleep quality

(0:51:45) Whether sleep tracking is beneficial

(0:53:45) The value of naps and how long they should be

(0:57:03) The type of exercise that’s best for sleep

(0:58:14) Thoughts on sleep supplements

(01:00:40) Where listeners can hear more from Peter

CVG Related Links:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

⁠The 2024 Movement Calendar

www.necknest.com Neck Nest discount code: CVG10

Dr. Martone's Free Risk Assessment and 5 Pillars of Sleep

Dr Sleep Right on Instagram

S9 EP29: Excuse Me, Which Way To Happiness? Feb 13, 2024

Are you looking for happiness? Perhaps it's under the couch again. Or maybe you left it in the car? It's not where you think it is. The thing about happiness is, you need to know what it is, what it's not, where it comes from, and where to look...or you won't find it! But don't worry, it's not out of reach.

Seeing as our ultimate goal in life is to live a happy, healthy one, we thought we should talk about happiness! Kelsea and Rachael tackle questions like: Think you can gauge someone else's happiness? What if you feel happy then sad five minutes later? Does that mean you are not a “happy person”? Do you feel it's harder for you to be happy than it is for other people? Does fitness make you happier?

Listen to today's episode and learn how to define it, measure it and increase it! Want to know how to differentiate between pleasure, satisfaction and happiness, and hear what the top science researchers have to say about genetics and how much of your happiness is predetermined? We think you'll be surprised.

(0:00:00) Introduction

(0:02:20) Ways to increase your happiness

(0:05:10) How to measure happiness and how personality affects happiness

(0:10:37) The genetic component of happiness

(0:18:22) How happiness is often seen as a destination, when really it is a direction in life.

(0:24:00) The misconception that happiness means eliminating negative emotions like anger or sadness, which is unrealistic and dangerous.

(0:25:42) The misconception that happiness is comfort

(0:30:38) The personality questionnaire PANAS which categorizes people into types like "cheerleader" or "poet" based on positive or negative affect.

(0:41:45) The importance of knowing yourself

(0:43:35) The dangers of equating dopamine hits and pleasurable experiences to happiness and the importance of balance

(0:46:00) The surprising reality that happiness has much less to do with external circumstances than you’d think, but more to do with genetics

(0:49:33) The micronutrients of happiness in three categories: enjoyment, satisfaction, and meaning.

(0:50:45) The role of relationship building in creating lasting happiness

(0:56:24) How to get to satisfaction

(1:01:16) Whether today’s society has lost sight of meaning or purpose

(01:07:38) Actionable steps to start looking for your purpose and happiness

CVG Related Links:

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

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

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:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠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

⁠The 2024 Movement Calendar

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

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

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

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

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

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

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

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

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.

Related Links:

S9 EP18: How To Workout If I'm Injured Nov 28, 2023

If you’ve been working out, exercising, or even just living for long enough, sooner or later you’ll experience an injury on some level. Even with varying degrees of injuries one of the most common questions is: Now What? Do I keep working out? Do I stop altogether? How do I heal and keep my goals in sight?

Tune into today’s episode to hear Kelsea and Rachael’s take on how to return from your injury, maybe even stronger than before.

*We are not MDs or PTs and all injuries should be discussed with a qualified healthcare professional before starting or doing any exercise. Always consult your doctor if you are in any type of pain.

Related Links:

S9 EP17: Sip or Savor? How To Get The Best Protein Intake Nov 21, 2023

How do protein shakes and bars stack up against whole foods? Common question- lots of layers in the answer.

First things first- we are never going to demonize any attempt at getting balanced macronutrients, and if you’re thinking about what you’re eating then you are already off to a tremendous start.

The jist of it: Natural > Processed > Not eating

This means our question is actually about OPTIMIZATION, and how you can get the most out of what you’re eating nutritionally as well as satiation wise.

Tune into this weeks episode of The Thick Thighs Save Lives Podcast to hear Kelsea and Rachael’s take on shakes and bars vs whole foods and learn the science behind how your body is absorbing and using the nutritions you’re eating.

Related Links:

S9 EP16: 10 Holiday Health Hacks Nov 14, 2023

The Holidays are coming in HAWT and so is that guilt about our health and wellness habits that comes with it. BUT- what if I told you you could literally have your cake and eat it too?

The holidays can be stressful when they SHOULD be a time where you get to focus on family, friends, and core memories. That’s why we compiled Ten of our favorite tips for being happier in your body when you feel like things are reeling out of your control. Tune into this weeks episode so that you’re ready for the holiday season and all the craziness that comes with it!

Related Links:

S9 EP15: What Has The Gym Taught You? Nov 07, 2023

Do you feel like you’re constantly trying to “prove” yourself with everything you do? Throughout the week, and especially in the gym, we have multiple opportunities to learn something new. We tend to lose these learning opportunities by feeling like we need to PROVE instead of learn. As soon as we stop looking at time in the gym to constantly prove something to ourselves or others we can come into our own experience in learning.

Tune into today’s episode of The Thick Thighs Save Lives Podcast to learn how to work on this mindset.

Related Links:

S9 EP14: Ozempic Explained Oct 31, 2023

What is Ozempic and why is it the all the rage?

What sparked this conversion was a DM we got from a woman who was expressing her frustrations with weight loss in comparison to her husband.. You know the story: a husband and wife start their health and wellness journey together, she’s perfect with her plan and he’s made less changes, but gets more dramatic results. Since this is so common, is there a scientific reason behind it?

The short answer, yes. The long answer- we dive into in this episode. Today on The Thick Thighs Save Lives Podcast we chat about the new weight loss drugs that are all the rage, why men and women can have different time lines for their health goals, and how to discover what the main drive is behind our desire to lose weight or what tools we can be using to achieve our goals.

Related Links:

S9 EP13: What Is Junk Volume? Oct 24, 2023

When it comes to exercise and making progress in the gym - some of the most common questions from all levels amount to the same thing: How Much Is Enough?

A few weeks ago we discussed how the gains from gym sessions really peak at 3 days/week of intense exercise, with subsequent days bringing far smaller improvements.

This week we want to talk about volume in a single session. Does the same apply? Is there a point in an exercise where we have stopped making gains? Do we ever hit a point where we are wasting our time?

As always, the answer isn’t quite hard YES or NO. But let’s talk about how to ensure you are getting the most from your time and not inhibiting your own progress.

Related Links:

S9 EP12: Building Confidence 101 Oct 17, 2023

Do you trust yourself to follow through on your own promises?

Building confidence isn’t JUST about wearing the shorts or saying the affirmations to yourself in the mirror. The true foundation of confidence is unwavering trust in YOURSELF. Each day we wake up and have multiple chances to build our confidence. Did you get out of bed when you said you were going to? Did you do the task you planned on? Following through with your actions is building trust, and in turn confidence, while not doing them is creating distrust in yourself.

Confidence isn’t something that comes naturally or arrives when you finally reach your goal weight, it is inherently tied to the trust you have built within yourself.

Tune into today’s episode to hear Kelsea and Rachael’s tips and tricks on creating confidence in yourself.

Related Links:

S9 EP11: Your Thoughts Are Making You Sick Oct 10, 2023

The power your thoughts play in your mindset is a fairly universally accepted concept. Think happier = be happier, right? Ok but what if we told you your thoughts actually could create physical changes in the functions of your body? Could it be true?

There have been multiple studies on how thoughts can affect fitness levels, strength retention, how your body absorbs nutrition, and even crazier life expectancy! Tune into today’s episode to explore the latest research on how you can start making your thoughts improve not just your mind, but also your health.

Related Links:

S9 EP10: Squat Safety 101: Bailing With Purpose Oct 03, 2023

Are you someone who lifts alone more often than not? If you said yes, this episode is for you. If you said no- this episode is still for you. Everyone who lifts with a barbell should know how to safely exit the lift when it goes wrong.

This weeks podcast was prompted by a well known fitness influencer, Justyn Vicky, who tragically died when he bailed a back squat incorrectly. Justyn was an experienced lifter and was being spotted by a professional, but unfortunately the weight was very heavy and his spotter was not in a great position to help when the bail occurred.

It’s important to note- this isn’t the first time this has happened, but that doesn’t mean it’s common either. Do not let this scare you from lifting, but instead arm yourself with the knowledge of HOW to bail. Listen into this weeks episode where Kelsea and Rachael discuss the basics of bailing all lifts, and how to to begin practicing so that when the time comes you and your body are ready.

Related Links:

S9 EP9: Thriving On Three: Why Working Out Three Days A Week Is Best Sep 26, 2023

You don’t need to spend hours in the gym every day to get results - and this statement is backed by science.

Studies show that the average strength gains for people working out 3x a week produced the most significant strength gains. Does that mean that you don’t get gains if you workout more than 3 days a week? No, you still get those gains, they’re just not as significant as the first three days…. And if you want to hear why AND the percentages then listen in to today’s episode of The Thick Thighs Save Lives Podcast.

Related Links:

S9 EP8: International Model Turned Nutritionist Sarah Ann: What I Learned About Food and Healing Sep 19, 2023

What is one harmful message you received growing up about body image / health / nutrition? Now that you are an adult, what would you like to tell younger you about it?

Today we are joined by Sarah Ann Macklin. Sarah is a renowned podcast host, public speaker, TEDx speaker, international model, and health journalist, she was also named Woman of the Year in 2019 by Rake Magazine. Today we discuss how being a model affected Sarah’s views on nutrition, health, wellness, and her relationship with her body. Because of her unique experiences and education she has created what she calls The 7 Pillars of Health. Each pillar represents an area of life based on Body Image, Nutrition, Self Care, and how we can practice each area striving for flexibility and balance between them.

With this knowledge Sarah, Kelsea, and Rachael, discuss what message we can send the younger generations about health and wellness, as well as tips on how to improve YOUR relationship within yourself.

Related Links:

S9 EP7: The 5 Worst Fitness Myths Keeping You From Starting Sep 12, 2023

“Everyone is going to judge me there.” “I don’t have the time.” “It’s too expensive.”

Have you said or thought these things when you are debating on if you should start going to the gym? We have a response:

It doesn't take a ton of time. It doesn’t cost too much money. There aren’t people that are completely different from you waiting to be mean to you, in fact, gym people are some of the most welcoming communities you will ever meet.

The reality is- as a society when it comes to wellness and health care we have made tremendous strides in addressing acute illness, but have taken steps backwards with long term health or even preventative health. Getting in vigorous activity actually decreases mortality by up to 31%, and that includes the health issues that come with it. So how do we have more tools to improve our long term health than ever- but not yet improved? Tune into today’s episode to hear our top 5 “reasons” that people aren’t making it into the gym, and what you can do about them.

Related Links:

S9 EP6: The Worst Nutrition Advice Everyone Is Giving Sep 05, 2023

“I’m trying to lose weight, I’m doing everything right. Eating well, exercising regularly, and the scale STILL won’t move”

Have you said this? And in return has someone else said:“Track ALL of your food. Every single nibble, bite, whatever enters your mouth. Track it. You need to be more honest with yourself.”

This is a problem, and we are addressing it. Not only is it disheartening to essentially be told you’re a liar, did anyone ask you about how long you’ve been working on this goal? Have you looked at any other health metrics? As in - are you stronger? Are you FEELING better? Do you have more energy? The scale is not the only health metric we should be measuring, not only that but the data ISN’T EVEN ACCURATE. Calories aren’t an exact science, they’re a guesstimate. Same goes with how we burn them and how they’re being measured on our fitness trackers and watches. So we’re building unsustainable habits off of inaccurate data and then wondering why we feel so frustrated. However - the good news is that in today’s podcast we cover what you can do instead. So tune in to hear what you need to know about building sustainable habits to help you reach your goals!

Related Links:

S9 EP5: If You Run You Should Be Doing This Aug 29, 2023

We get it…kinda. You get some weird euphoria when pounding the pavement alone at 5am. Sounds rad. But your time spent in the gym with the weights is EQUALLY as valuable as your time spend on the run IF you want longevity in this hobby…. So how do we stay running? Focus on the basics:

1: Decrease risk of injury

2: Prevent / Correct muscle imbalances

3: Improve running performance

You can address ALL three of these things with strength training & accessory work.. Tune into this weeks episode to learn our favorite moves to keep YOU not only running your best, but PRing your times & feeling good at the same time!

Related Links:

S9 EP4: Beyond Fight or Flight: Healing Your Nervous System with Sam Kalawart Aug 22, 2023

Sometimes you can just be going about your day and suddenly your stomach hurts, or you notice you’re getting a headache, have you ever taken a second to think about how your body feels other than that overwhelming “symptom”?

This week on the podcast we have guest Sam Kalawart, Certified Health Coach and Breathwork Facilitator who practices healing with nervous system practices, breathwork, somatic integration, and mindfulness. Sam started her journey with integrative medicine after battling chronic health issues for 16+ years stemming from stress, lyme disease, and breast implant illness. Tune into today’s episode to hear what Sam has to say about many of our day to day discomforts and how you can get on the path to healing your nervous system today.

Related Links:

S9 EP3: No One Will Save You Aug 15, 2023

When life hits hard it’s easy to fall into the trap of the victim mindset, it can feel like we gain power by relinquishing control or saying that a circumstance is out of our hands… While some things MIGHT be, our reaction to the situation is not, and what can make or break a bad situation can be found in how you handle it.

Tune into this episode to learn more about how you can practice staying out of the victim mindset, how to know when it’s time to make a change in life, and the steps you can take to making your days something you look forward to every morning.

Related Links:

S9 EP2: Perhaps A Little Workout Snack? Aug 08, 2023

Fact: Getting in workouts throughout the day can be a real pain point, especially if you're lacking time and energy. But another fact- studies show that getting in a small “workout snack” AKA a 3-30 minute long movement break, can improve metabolic health, increase energy, counteracts poor posture, and overall just makes you feel like a healthier human.

Let’s get to the point- if you have a hard time making it to the gym regularly or getting in a full hour long workout, then workout snacks are for you! These movement breaks don’t require special equipment or to change clothes! Examples can include: 2 minutes of taking the stairs, 50 air squats for time, or doing 25 jumping jacks every time you check your email.

Tune in to this weeks podcast to learn more about what a Workout Snack can be and how to start incorporating them into your lifestyle! Related Links:

S9 EP1: Wake Up & Read The Labels with Guest Jen Smiley Aug 01, 2023

Are you tired of being tired all the time? Are you eating “all of the right things” and yet your waistline isn’t budging, feeling bloated and inflamed and just don’t know why? Well we have answers thanks to this weeks guest Jen Smiley, an expert food coach who has helped thousands of people make eating well SIMPLE.

Jen got into this line of work when a family member who had been diagnosed with prostate cancer needed to lose 30# in order to get his surgery. Together they worked on what he ate, and not only did he lose the weight he needed to, but he also didn’t need to take his blood pressure or cholesterol meds anymore.. And even better his prostate number DECLINED when it should have increased.

Food is medicine, plain and simple, and this podcast has tons of tips and tricks on how you can feel your best by making some easy nutrition switches.

Related Links:

S8 EP30: How To Do Anything For 10 Years Jul 25, 2023

READY, AIM, FIRE!

Recently we celebrated our 10 Year Birthday as a company, and we are so thankful for a community that saw the vision we did and showed up for it. What makes CVG so special and how did we get here? We live by “Ready, Aim, Fire”.

We are a company run by friends and family, and love what we do so much our jobs come NATURALLY to us. Does this mean that it isn’t hard? Absolutely not. There are still plenty of tough days, but nothing worth having comes easy. Tune into this episode to hear our top tips on how to do anything for 10 years, why you can do ANYTHING that you set your eyes on, and learn more about the special people that make our company & community.

Related Links:

S8 EP29: Are You Uncomfortable? Good, It's Working. Jul 18, 2023

It's important to recognize that we are always seeking comfort. Some of those ways are serving us and some are not. An important question to ask yourself: Are you happy? Life might be comfortable, but if you are still having feelings of discontentment, it might be time to lean into change, which isn’t always comfortable. Sometimes people look for something difficult when they are looking for a change- that's why we have these major life overhauls and extreme diets that have become so popular. We realize we need to do something difficult on a baseline level, but perhaps the next steps are where we go wrong… Does it need to be a complete overhaul?

Tune into today’s episode to lean into discomfort without having to do a 180, and to learn how to use discomfort as a catalyst for change instead of running away from it.

Related Links:

S8 EP28: Should You Workout On Your Period? Featuring Hormone Expert Courtney Babilya Jul 11, 2023

What if you could get stronger and love how you feel after every workout, just by moving with your body’s natural rhythm? Are you finding that there are days where you just don’t have ANY get up and go? Or days where you feel super strong, but they’re not lining up with what kind of workouts you have planned? What if we told you this could have to do with your hormonal cycle?

Because of metabolic and energetic shifts that your hormones initiate on their own, we already have the most effective blueprint for becoming the most balanced version of yourself. All you have to do is utilize it. This is where our special guest Courtney Babilya steps in. Courtney is an ER Nurse, Women’s Health Specialist, and the founder of the Keeping Balance Method, which helps women work with the four phases of their menstrual cycle as a template to build strength, gain energy, and connect with your body. Tune into this weeks episode to learn more about how to train WITH your cycle instead of against it.

Related Links:

S8 EP27: The Overthinking Detox You Need Jul 04, 2023

When we overcomplicate a task or project it often leads to a sense of overwhelm and makes it hard to get started… and our brains have been wired to believe that complex solutions are “superior” to simple ones. This is called “Complexity Bias”. Complexity bias can cause us to end up never beginning the task we set out to complete at all, thus we’ve quit before we even started. Listen to today’s Episode to get tips and tricks on how to stop overcomplicating, and start DOING today.

Related Links:

S8 EP26: Muscle Through Menopause Jun 27, 2023

Are you doing all of the “right” things… Eating the “right” foods, training hard, lifting weights, getting enough sleep… And still gaining belly fat? Well, are you close to menopause?

The Quick and Dirty: Is it possible for a woman to eat the same diet, have the same activity/workout routine, and still gain weight? Short answer: Yes. Complicated Answer: Double yes! This isn’t made up in your head, you're not lying or cheating your food intake or your workouts. YOU AREN’T CRAZY. So that’s at least good news. The million dollar question is: Why tho???Well we’re diving into just that, and more on why it’s so important to start building muscle TODAY. It doesn’t matter if you are pre, post, or perimenopause. More muscle has been PROVEN to combat the muscle loss we experience during this time. Tune into this episode to learn how you can go into this stage of life being the strongest and healthiest version of yourself.

Related Links:

S8 EP25: Gut Feelings with Dr. Will Cole Jun 20, 2023

How’s your gut health? Are you in a constant circle of some okay days into other days where you just have to accept you aren’t going to feel good? Do you notice your bad days popping up during times where you’re feeling overwhelmed, overworked, or overtired?

Today we are joined by special guest Dr. Will Cole, Author of Gut Feelings on the podcast to cover the term he coined called “Shameflammation.” After over a decade as a functional medicine expert Dr. Cole discerned that shame can cause gut inflammation & sabotage wellness through autoimmune disorders, IBS, depression, and more.

Dr. Cole doesn’t only focus on food, it also centers on feeling good, boundaries, and mindfulness which are all key factors in our health and wellness. Listen in to learn more about The Gut-Brain Connection, top signs that someone has a dysregulated nervous system, and how inflammation can impact our brain and mood.

Related Links:

S8 EP24: The Power Of Waiting: Delayed Gratification Jun 13, 2023

What is something you were REALLY proud of getting or accomplishing? Now, think of how long it took you. Was it fast? Or did it take you a long time?

This week on The Thick Thighs Save Lives Podcast we are talking all about delayed gratification, which is the idea of postponing immediate desires for long-term successes. This concept isn’t just about saying “no” to present desires, but is a powerful mindset that allows us to make intentional decisions that help us reach our fitness, financial, and overall life goals. Delayed Gratificatoin can shape our habits and decision making skills to lead us to a more meaningful and purpose driven life.

Listen in to hear Kelsea and Rachael discuss tips, tricks, and strategies to develop this skill, and how to put it into practice.

Topics Discussed in Today's Episode:

Delayed gratification as something you have to practice to achieve
Demystifying delayed gratification
The marshmallow test
Flaws in the marshmallow test
Overcoming obstacles to develop the skill you want
Setting small goals and working up
Recognizing your baggage
Setting appropriate goals
Get off autopilot
Identify the reward
Success isn’t about willpower. It’s about finding alternatives to get your needs met
Go to your subconscious

Related Links:

S8 EP23: Re-Defining Self-Care Jun 06, 2023

Think about the last time you took a “self-care” day. What did that consist of? More importantly, how did you feel during and after? Today we are tackling what self-care REALLY is.. And no, it’s not always bath bombs and face masks.

The term “self-care” was originally synonymous with “know thyself”.. The thought was that knowing yourself was best way to care for yourself. So, it used to mean practicing self reliance and knowing who you are.. Somehow along the road it’s turned into lavender eye masks (laugh) Why? Probably because we are desperate to find a product to reduce anxiety instead of doing the inner work that growth and true self-care requires.

What it boils down to: If you’re not feeling loved, valued, or important, lavender is useless. What can we do about this? Practice being more mindful in our daily actions, what we are doing, what we are feeling, what brings us TRUE joy. The beauty of this is that it means that self-care doesn’t look ONLY one way or the other. Tune into today’s The Thick Thighs Save Lives Podcast to listen to what Rachael and Kelsea have to say about REAL self-care, and tips on how you can find what works best for you.

Topics Discussed in Today’s Episode:

Balancing self-care and hustle culture
What self-care isn’t
Inserting martyr tendencies in self-care discourse
Commercialism in self-care
Where exercise belongs in the self-care conversation
What it looks like for each person to care for themselves first
What you feel like after potential self-care activities
Why we want self-care
Getting to a place where you don’t need emergency self-care
Finding daily opportunities for self-care
Focusing on our own consciousness
Fighting negative ideas about caring for yourself
The effect of social media

Related Links:

S8 EP22: Yoga For All with Guest Brittani Harris May 30, 2023

Brittani Harris started a business offering yoga classes to anyone in the world through Zoom, using a "pay-what-you-can model" –which means that her classes are available to anyone at any income level. In today’s episode, she talks about how she got started, and why she thinks yoga is so important. Listen to the episode to learn more about why Brittani chose a pay-what-you-can model and how it’s working, why community matters so much, the kinds of benefits that Brittani has seen from yoga, and why it’s time to work on improving your mindset and self-talk.

Topics Discussed in Today’s Episode:

How Brittani got started in the yoga space
How Eight Yoga got started
Why Brittani chose a pay-what-you-can model
Why community is so important in yoga
Benefits that Brittani has seen from yoga
The importance of self-talk
Bringing yourself to rest and digest
Doing yoga right and what that means
Improving mindset and adjusting how you talk to yourself
Changing the definition of success

Related Links:

S8 EP21: We Canceled Our Guest- Here's Why May 23, 2023

Sometimes doing the right thing is hard - but staying true to your morals is what’s most important. Here’s the thing, at CVG we will always stand for what we find ethical, even if it means turning down an opportunity that can be beneficial for us.

This week we were meant to have a guest speaker, but after finding out certain practices that they preached we decided to say: “Thank you, no thank you. We will not amplify this voice.” The fitness world already has enough practices that don’t encourage true health, but instead glorify weight loss regardless of the repercussions it can have on your body.

Tune in to learn about the evolution of The Thick Thighs Save Lives Podcast, what Constantly Varied Gear stands for, why loving yourself as you are is the biggest middle finger to societal beauty standards, and why it’s so important to stand up for what you believe in.

Topics Discussed in Today’s Episode

Getting pictures taken and the sensitivity that goes with that
The evolution of the podcast
Hard choices and doing what you think is right
Why there’s no guest on today’s show
Abuse of people with larger bodies
The harm of shows that paid people money to lose weight
Losing the baby weight as a goal
The damage from the reality show weight loss mentality
The importance of realizing that worth isn’t tied to body size
Sticking with the right path
Making difficult decisions from a strong foundation

Related Links:

S8 EP20: Cold Plunging: So Hot Right Now May 16, 2023

What is cold plunging? Why is it all over my feed? Cold Plunging has been around for a long time, but is rising in popularity. So let’s start with what it is: submerging your body in icy-cold water for a short period of time typically done in the name of recovery. For some of us this seems crazy, but for a lot of people it’s become an essential part of their daily routine.

This week we explore the benefits of cold plunging, if it’s a good fit for you, and how you can get started if it is something you’re interested in adding into your recovery routine.

Topics Discussed in Today’s Episode:

Fitfluencers and cold plunging
Morning routines
Cold plunging is not new
What cold plunging is
Why athletes do it
What happens when you cold plunge
How cold plunging affects your hormone levels
Why it’s not one-size-fits-all
People who are not cold-tolerant
The universal thing that cold plunges do
The benefits of being uncomfortable
Training the vagus nerve
Training a specific part of your brain to handle stress
Gaining the ability to tell your body how you want it to respond
Jumping off points for people who want to start cold plunging
How to avoid overdoing the cold plunge

Related Links:

S8 EP19: The Big 5: Essential Gym Movements May 09, 2023

Most of us join the gym to stay active and fit and help our every day life… But the issue is that when we get into the gym we are going to machines that don’t actually give us movement patterns that translate into everyday life. Today on The Thick Thighs Save Lives Podcast Kelsea and Rachael break down the 5 Foundational Movements that we use to do day to day tasks, and how working on them in the gym makes us better out in the world.

Topics Discussed in Today’s Episode

Eating more protein
Hydration
The people you encounter on the internet
The exercises you must have in your gym routine
Why you need to be deadlifting
Fear of pain
The squat
The press
The importance of both pushing and pulling
The carry

Related Links:

S8 EP18: The Gut Brain Connection with Guest Dana Monsees May 02, 2023

Do you feel like you’re never really feeling your best? Whether it’s sleep, stress, skin, hormones, mental health… Did you know that this can potentially be coming from your stomach?

Today we have Dana Monsees on the podcast for a second time since we enjoyed having her so much the last. Dana is a dietitian-nutritionist (MS, CNS, LDN) and body image coach who specializes in helping women with gut issues from a weight-inclusive, non-diet approach. Today we talk about common digestive issues, what those symptoms look like, why cutting out food isn’t always the answer, and offer solutions so that you can get to feeling like your best self. Topics Discussed in Today’s Episode:

Dana’s background in coaching women with gut issues
Gut health and cutting out foods
Fitness and digestion at different times of the month
Constipation and what happens when things stay in the colon too long
How hormones affect digestion and vice versa
What to know about hormone testing
The number of women who experience GI issues
Why so many women present with gut issues
Considering all the different factors involved in gut issues
Whether exercise exasperates GI issues or if there are exercises people should avoid when theyhave gut issues
The brain/gut connection
Connections between trauma, food, mental health, and more
Creating more safety in the body and environment to aid digestion
Where to find Dana

Related Links:

S8 EP17: Hydrate or Die-Drate Apr 25, 2023

Did you know that by the time you are thirsty you’re already dehydrated? Yep- a lot of us are running around with our poor cells looking like sad little raisins. No big deal though- the human body is pretty amazing and we can fix that…

If you haven’t guessed it already- this weeks episode is alllll about hydration. We have tons of knowledge bombs on WHY water is so important, tips and tricks on how to be better about staying hydrated, and common myths about hydration!

Topics Discussed in Today’s Episode

Whether water bottles are an everyday accessory
60% of your body weight is water
The problem with constant weigh-ins and hydration
The percentage of your bones made up of water
Signs of dehydration
How water helps with metabolizing protein and carbs
Common misconceptions about water intake
How much water you need per day
Trusting yourself and your body’s cues
Cramping and dehydration
Concerns about overhydration
The balance of health and wellness
Water consumption hacks

Related Links:

S8 EP16: Five Nutrition Hacks For A Busy Lifestyle Apr 18, 2023

There’s no one size fits all answer to better health, but there are tips that can be adapted to meet YOUR needs! In today’s episode, Rachael and Kelsea discuss some of their favorite nutrition hacks for better eating on the go. Listen to today’s episode to learn more about what you can do if meal prepping isn’t something that you have time for or enjoy doing, why you need to stop skipping breakfast, and what kind of emergency snacks you should always be packing.

Topics Discussed in Today’s Episode:

Quick lists
Staying healthy without meal prepping
Grocery store vs. drive through
Losing the all-or-nothing mentality
Stop skipping breakfast
Breakfast ideas for busy people
Emergency snacks to stash
Spending more time chewing your food
Building your own fast food
Declaring your minimum requirements

Related Links:

S8 EP15: Is It Bad To Workout Every Day? Apr 11, 2023

Do I workout enough? Do I workout too much? Am I doing the RIGHT types of movements or the right amount of intensity? The truth is- answering the question of “am I overdoing it” is really personal. Do YOU feel like you are? Is your body breaking down, do you lack energy? Is working out becoming a mental drain? We often will look around and ask anyone besides ourselves if we are healthy or not… when only WE live in our bodies.Of course there are physical health markers, but today we are talking about all encompassing health… Body, Mind, and Spirit. Do you feel healthy? The only person that can answer that is you.

Today on the podcast we discuss the questions you should be asking yourself, how to check in with you on where you’re at in life, and how to understand what our personal health goals are.

Topics Discussed in Today’s Episode

Looking to professionals for information on how often to work out
What you consider a workout
Sacrifices that we’re making for career and lifestyle
Symptoms of sedentary lifestyles
Defining health and a healthy lifestyle
What quality of life means to you
Addressing limitations
Workouts you should not be doing every day
Workouts you should be doing every day
Identifying how you feel every day

Related Links:

S8 EP14: How To Build A Better Mindset with Aisha Zaza Apr 04, 2023

What if the biggest form of self-care wasn’t something you could buy in a store or online? What if it was the trust and confidence in yourself to do the things you want and need to do? Today on The Thick Thighs Save Lives Podcast we are joined by Aisha Zaza to talk about how we can facilitate that trust in ourselves. Aisha is an athlete and business owner in the health and wellness space. Today we will talk about mindset, habit building, and making time for yourself. Listen in to learn how to build consistency, accountability, and how setting mini-goals along your path to a bigger goal is the key to winning.

Topics Discussed in Today’s Episode

All the different things that parents need to keep up with
How priorities shift after you have kids
Aisha’s journey and passion for helping others
The experience of staying consistent and following through with something
The power of accountability
The most common mistakes people make when trying to implement changes
Setting mini-goals on the way to the big goal
How to work with people who have aggressive schedules and difficulty making time for themselves
The difference it makes to do something every day
Trust in yourself and confidence
The biggest form of self-care

Related Links:

S8 EP13: Cut The Bullshit- Women Get Better With Age Mar 28, 2023

We’ve all heard the trope, the spinster with 37 cats…. But then when we look at men you hear things like “silver fox” or “bachelor”. We’re here to say cut the bullshit. We’re done with society placing worth on youth for women when they are adding value to men with age. It’s a known fact that we will all age, we can’t go back in time… So we’re done setting ourselves up for failure.

Every year we age we become more powerful. More truer to ourselves and what we want. The life we chase is one we’ve made and can even finance independently. We make our own path.

What they don’t want women to find is their power and power comes with experience.

Topics Discussed in Today's Episode:

Whether things make sense for you
Changing the language we use about ourselves
The language around aging for women
Messages that are internalized from outside sources
How you feel when you’re getting older
The narrative around aging correlating with a decrease in value
Increasing in value as you age
Living your own values and using intentional thinking around aging

Related Links:

⁠⁠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

S8 EP12: Metabolism & Fat Loss- We've Been Doing It Wrong Mar 21, 2023

Are you working hard in the gym, eating all the “right” things… And still feeling low on energy or not getting the results you want? Well, a lot of what we have been taught about metabolism & fat loss is just plain wrong. Today we have Guest Holly Baxter on to set the record straight. Holly is a Dietitian and Science Educator that has been involved in the health and fitness industry for 13 years. Much of her time in the industry has been dedicated to providing her clients and followers with evidence-based education and putting up the good fight against the many misconceptions surrounding food, nutrition and exercise.

Tune into this episode to learn how to shift your mindset to help you reach your goals better, as well as start the work on unlearning years of what we as women have been taught about health and wellness.

Topics Discussed in Today’s Episode

● How Holly got to where she is today

● Shame and guilt around bodies in sports

● The importance of speaking out

● What Holly has sacrificed over the years

● What Holly wishes everyone knew about nutrition and metabolism

● Setting goals with balance

● Starvation mode

● The harm done by restricting

● Killing the myth of toning

● Loving yourself along the way

Related Links:

⁠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
Holly on Instagram
HB Nutrition

S8 EP11: What Stress Is Doing To You with Real Food Gangstas Mar 14, 2023

Are we chasing down symptoms, or addressing the root cause? All too often when we find ourselves having chronic stomach issues, acne, or inflammation, we reach for cures to these SYMPTOMS. We aren’t looking into what can be CAUSING our body to react this way.

Today on The Thick Thighs Save Lives Podcast we are joined by Josh and Jeanne Rubin, also known as The Real Food Gangstas. Josh has a bachelor’s in occupational therapy, and Jeanne is a Certified Clinical Nutritionist and Biodynamic Craniosacral Therapist. With over 20 years of research and experience they have unlocked the secret to defining a healthy, healing, and sustainable diet…. Taking the term “Food is Medicine” to a new level.

Tune into today’s episode to learn how to start addressing the stress causing your symptoms, and what you can do to better manage it.

Topics Discussed in Today’s Episode:
● How Josh and Jeanne got started
● Chasing symptoms instead of addressing problems
● How bodies respond to the world
● Focusing on small things to create health
● What cortisol is and how it affects the body
● Learning how to regulate
● Creating spaces for things to move through more gently.
● What adrenal fatigue is
● What questions listeners should ask themselves to address healing
● Working toward progress
Related Links:

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
EastWest Healing
Josh and Jeanne on Instagram

S8 EP10: SAD Sucks: What Can We Do? Mar 07, 2023

Wintertime blues? If you feel down, low on energy, or unmotivated during the winter months, it’s not just self sabotaging behavior on your part, and it’s not just you either. Seasonal Affective Disorder (SAD) – a form of depressive illness related to the seasons, generally beginning in the fall and continuing throughout the winter – affects around 10 million people in the US and many more worldwide. However- it’s important to make the distinction between SAD & plain old winter time blues, which most people tend to experience during the dreary winter months.

Listen in to learn the difference, what symptoms of SAD are, what you can do to combat it, and more in today’s episode of The Thick Thighs Save Lives Podcast.

Topics Discussed In This Episode:

● When there may be something chemically going on instead of self-sabotaging behavior
● The stigma around mental health things
● Why more women suffer from seasonal depression
● Why you need low-effort tools when depressed
● Symptoms of seasonal depression
● Making adjustments in different seasons of your life
● The problem of rigid thinking
● Doing something can be enough
● Why it’s a problem to maintain a whole lot of stress all the time
● Why there’s nothing wrong with needing medication
Related Links:

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

S8 EP9: Sorry Not Sorry Feb 28, 2023

Would you talk about a friend the way you talk about yourself? What are you speaking into existence, and is that the reality you want for you? Let’s change the dialogue.
Along with that, women are saying sorry way too often. It’s widely known that women tend to apologize more often than men, and we have the tendency of putting ourselves down when we make a mistake OR to try to bring someone else up. We are here to say- you do not need to lower yourself to lift a friend. Tune into this weeks episode of The Thick Thighs Save Lives Podcast to learn WHY you might be putting yourself down, how to stop saying sorry, and how you can start building yourself up as well as teach the other women in your life how to work on their self talk.

Other Topis Discussed:

- Bringing the wooly mammoth back
- Language dos and don’ts
- Commonalities in the way women communicate
- Why women apologize more
- What all the apologizing does to us
- Acknowledging without apologizing
- Correcting mistakes without knocking yourself down
- The messages women hear from themselves
- Putting in the effort to see the value in changing your language
- Paying attention to how many times a day you say you’re sorry
- Avoiding self-teardowns
- Intentionality and confidence in communicating
Related Links:

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

S8 EP8: Anyone Can Run with Guest Kelly Roberts Feb 21, 2023

Kelly is a runner who shares her love of running with other women. She is head coach and creator of the Badass Lady Gang. BALG is about enjoying life with a side of running. Over the years she’s coached thousands of women from brand new runners to Boston Marathon runners and appeared on the cover of Women’s Running Magazine. Kelly’s philosophy measures success by confidence gained, not pounds lost.

Listen to the episode to hear what Kelly is thinking about who is or isn’t a runner and whether running organized races matters, how she helped women redefine their relationship with running, and the importance of paying attention to how you’re actually feeling as a health marker.
Topics Discussed in Today’s Episode

- How Kelly found her passion for running and what made her want to share it

- Who can call themselves a runner

- Whether a runner needs to run organized races

- How Kelly helps women redefine what running means to them

- The “poison punch of the fitness and diet industry

- Telling people to stop weighing themselves for health and fitness

- The importance of how you’re feeling as a health marker

- What Kelly’s athletes most commonly need to unlearn

- Defining the person you want to be
Related Links:

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
Kelly on Instagram: https://www.instagram.com/kellykkroberts/?hl=en
Badass Lady Gang: https://www.badassladygang.com/

S8 EP7: Breast Implant Illness with Guest Robyn Towt Feb 14, 2023

Breast implants are something that a lot of women consider, either for cosmetic reasons or as reconstruction after cancer. But what are the side effects of implants, and are the patients who get them truly informed? Today on the podcast we have Patient Advocate Robyn Towt. She is the co-founder of The Global Patient Advocacy Coalition and continues to fight for Women’s Rights on Informed Consent when it comes to breast augmentation.

In today’s episode Robyn shares her personal journey with breast implants, symptoms of Breast Implant Illness, the shame and guilt that can be felt about getting implants, and why it’s important to always listen to your body.
Topics Discussed in Today's Episode:
-Robyn’s advocacy journey

-Why implants make some women sick but not others

- What kinds of advocacy Robyn is working on

-The shame and guilt some women feel about their implant decisions

-What kinds of information Robyn wanted to see on a patient checklist

- How to watch out for the kind of problems that can come with implants
Related Links:

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
Robyn's Instagram
Global Patient Advocacy Coalition

S8 EP6: How's That Working For Ya? Feb 07, 2023

Every behavior has a function, whether or not we understand it. So our question for you this week, is this function helping you along the path to the life that you desire to live?

If a goal is to change your behavior or response, you must understand the WHY behind it. If you don’t, then the recipe is repetition of that behavior over and over again.

Join Kelsea and Rachael to discuss how to find out if a behavior is serving us, hindering us, and the steps we can take to build coping skills that will give us the outcomes we desire.
Topics Discussed in Today’s Episode:
- Inserting our personalities into a behavior instead of realizing behaviors are changeable
- Considering how long a behavior is in place when you decide to change it
- The functions of our behaviors
- The parts of your brain involved in changing a behavior
- Figuring out how to get your needs met in a more productive way
- The history behind your behaviors
- Not trusting your feelings or cravings
- How addressing behaviors makes them less powerful, not more
- Replacing the old narrative with a new narrative
Related Links:

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

S8 EP5: Feelings Are Not Facts with Guest Case Kenny Jan 31, 2023

How does your self-perception impact your life? A follow up question: if you don’t like the way it’s impacting you, what can you do to get yourself into a better place?

Today on the podcast we are joined by Case Kenny, an entrepreneur, mindfulness expert, and founder of the podcast “New Mindset, Who Dis?”. He empowers people to be happier and lead more fulfilling lives by helping them change their mindset.

Tune into today’s podcast to learn more about how to change self perceptions, why you should challenge your feelings, and how to recognize what relationships are toxic or beneficial.
Topics Discussed in Today's Episode:
- How Case Kenny became a powerhouse in the field of self-improvement
- How our perception of ourselves impacts our lives
- People struggling with the idea that they’re in charge of their self-perception
-Whether most people’s inner dialogue is too critical
- Challenging your feelings
- Remembering that feelings are temporary
- How to identify a toxic or beneficial relationship
- Where listeners can find more from Case Kenny
Links Related to Today's Episode:

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
Case Kenny on Instagram
New Mindset, Who Dis Podcast

S8 EP4: We HAD To Address This Jan 24, 2023

Gatekeeping fitness is NOT the vibe and never will be. EVERYONE who wants to add health and fitness into their lives deserves to take up space and feel welcomed. On today’s episode Kelsea and Rachael chat about Equinox, a self proclaimed “luxury fitness club” who decided they “Don’t Speak January”. Well, we don’t speak elitism.

Tune in to hear our feels about this policy, the issues with elitism & gatekeeping fitness, and the message we think this “policy” sends to both new and established gym goers.

Other Topics in Today's Episode:
● Equinox’s January policy

● Gatekeeping in the fitness space

● The way we talk about diet and lifestyle

● How privilege should be used

● Messaging to the people who joined the gym some other day besides New Year’s

● Why people use their phones during gym time

● Taking a step back instead of judging people

● What building new habits can look like

● How someone chooses to take up space is none of your business

Related Links:

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

S8 EP3: Gain > Pain Jan 17, 2023

The idea that a workout needs to be dreadfully painful or that you should not be able to physically walk out of the gym for a session to be effective 𝙉𝙀𝙀𝘿𝙎 𝙏𝙊 𝘿𝙄𝙀. Understand that there is a difference between discomfort and pain. One of them sets you up for friction, and the other sets you up for a chance to grow. So what can we do to make sure that we are growing and not hindering ourselves? 𝐊𝐞𝐞𝐩 𝐲𝐨𝐮𝐫 𝐞𝐲𝐞𝐬 𝐨𝐧 𝐭𝐡𝐞 𝐩𝐫𝐢𝐳𝐞– and that prize should always be consistency. Being sore because it strokes your coach's ego, or starting a program that doesn’t bring you joy won’t breed consistency. Today on The Thick Thighs Save Lives Podcast Kelsea and Rachael talk tips, tricks, and red flags 🚩 when it comes to working out and finding the sweet spot of discomfort and growth.
Topics Discussed In Today's Episode:

- What makes a trainer good and what to avoid
- Believing that pain equals progress when working out and how that mindset impacts sustainability
- Looking ahead instead of trying to get back to something
- Red flags from trainers
- What you need to know about recovery and soreness
- Why you shouldn’t sign up for something you hate
- Limiting the amount of soreness you have
- No gains from working in the negative
- The need to drink more water and eat more protein
- The value of community
- Taking care of your mental health as well as physical
Related Links:

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

S8 EP2: How's Your Self Talk? Jan 10, 2023

When it comes to fitness we often neglect our mental muscles as if they play no role in our physical strength or physical outcomes. This is interesting because the reason most people do not achieve their fitness goals isn’t because their body failed. Our mind, our resilience, our habits all fail us long before our muscles do, yet, we are not inclined to target or strengthen these muscles.

This is where affirmations can come to play. What we speak to ourselves can dictate the outcome of our goals or day. Today on The Thick Thighs Save Lives Podcast Kelsea and Rachael discuss the importance of positive self talk, how affirmations can help develop new neural pathways, and how you can get started on developing ones that are unique to your life.

Topics Discussed in Today’s Episode:
- CVG’s New Year’s collection release
- Getting your mind right
- The power of positive thinking and affirmations
- Developing neural pathways with affirmations
- Speaking your affirmations out loud
- Using the present tense
- What to know when you fall short
- Focus on what to do instead of what not to do
- Choose meaningful and individual affirmations
- The link between positive affirmations and a healthier immune system
- Examples of positive affirmations
RELATED LINKS

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

S8 EP1: Glowing From the Inside Out: Skin & Gut Health with Guest Sarah Law Jan 03, 2023

When you have skin issues arise, what’s the first thing you reach for? A fix in the form of a skin product or your water bottle? Today Kelsea is joined by Guest Sarah Law. Sarah’s passion is health and wellness, in particular nutrition and skin health. She attended the College of Naturopathic Nutrition, graduating in 2013 as a qualified Naturopathic Nutritional Therapist. Sarah has written nutrition articles for corporate wellbeing programmes, spoken at the Wellnergy online wellbeing festival and worked with countless individuals to help them understand how to create a new healthy lifestyle to nourish their bodies & have a glowing healthy complexion.

Our skin is the largest organ in our body, which means it can tell us a lot about what is going on with our gut & other organs. So what is your skin trying to tell you? Tune in to learn why nutrition and gut health make such a difference when it comes to your skin, and what you can do to start improving your skin health today!

Other Topics Discussed in Today's Episode:

●How Sarah ended up in her profession
●What naturopathic nutritional therapy entails
●How diet and nutrition affect the way skin looks and ages
●Treating different skin problems
●Specific foods to support gut health
●The time and effort it takes to change habits and make changes
●Whether a 6-12 step daily skincare routine is necessary
●Two things listeners can do to improve skin health today
RELATED LINKS

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

S7 EP30: How To Choose A Weight For Your Workout Dec 27, 2022

Happy Holidays! This week we chose to repost one of our favorite episodes, many of us are getting back to the gym after a hiatus or just starting for the first time (yay!) but how do we know which weight to use? Today on the Podcast Kelsea and Rachael go over that and more.

Topics Discussed in Today’s Episode:
● The disconnect between having a routine, but keeping it fun and making gains
● The difference between warmup sets & working sets
● Quality gym time versus large amounts of time
● Resting before coming back to weights
● Which weights to choose and where to start
● How much time to rest between working sets
● Why you need mental rest between sets as well as physical rest
● Preparing yourself for a skill during your workout
● How weight suggestions tell you how light or heavy a workout will be
● How you know when it’s time to move on
● The nosedive that come when you move up in weights
● Meeting your body where it is
RELATED LINKS

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

S7 EP29: AI: The New Beauty Standard? Dec 20, 2022

Is that photo real? Photoshop has been around for a while, but now AI photos can convincingly impersonate the real thing. Rachael and Kelsea havesome feels about this new technology and what it means for women going forward. Listen to the episode to hear their thoughts and the discussion of both the positive and negative aspects of any new technology, dangers of making comparisons between yourself and something you saw on media, and how altered photos can be destructive to ever changing beauty standards.

Topics Discussed in Today’s Episode:

● How to get the upcoming movement calendar

● The good and bad from forward change and progress

● Comparisons on social media

● The newly released AI

● The many different things that can be done with AI

● What’s happening with the data the AI collects

● Modeling and altered photos

● CVG’s approach to modeling

● What happens when we start creating AI models

● The potential damages that could come from AI-created photos
RELATED LINKS

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

S7 EP28: Which Comes First- Diet or Exercise? Dec 19, 2022

When most people decide to get more serious about taking care of their body the first place they often look is what they are eating and what they can take out, eat less of, track, etc. The truth is we've been conditioned to start with a “diet”. We even hear people putting off the other major health endeavor, exercise, in favor of a diet. First I need to lose X amount of pounds and then I’ll start going to the gym.

Here’s our case for why that is ASS backwards, you should actually start any health journey with exercise.
Topics Discussed in Today’s Episode:
● Offering a counterview to diet culture
● The difficulty of speaking up when a different view is common
● Daily habits you can’t go without
● Getting movement in
● Making positive changes for the new year
● Why losing weight doesn’t come before exercising
● The brain prefers to add rather than subtract
● Why people are expected to suffer when changing to a healthier lifestyle
● Viewing food differently because of exercise
● Why science should be used to find the best way to improve fitness the same way it’s used to solve other problems
● Benefits of adding movement to your life beyond weight
● What you miss out on when fat loss is your only goal
RELATED LINKS

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
Exercise Reduces Reward for High-Fat Food Article
The Influence Exercise Has On Dietary Patterns Article

S7 EP27: Forever Fit with Jay Nixon Dec 06, 2022

What do you think is holding you back from living your happiest life? For many people, it can seem like their happiness is being held back by a “goal weight” or something that society tells us should be important. On today’s podcast we are joined by Jay Nixon. Jay is a speaker, author, mentor, coach and creator of Thrive Forever Fit, a personal development program designed to help you live your best life. Jay’s mission is to help each, and every person achieve their “absolute best self.” Surprise, this looks completely different for each person.

Listen in to today’s episode to learn about the biggest mistakes you can make when working towards health and fitness, why you shouldn’t have to have a struggling relationship with food, and why sometimes living your best life doesn’t actually look the way you envision it.

Use the code “TTSL” as a special bonus code to Jay’s supplement store for 10% off your entire order.

Topics Discussed in Today’s Episode:
● Who Jay Nixon is and what he does
● Jay’s background and how he got started
● The most common misconceptions Jay’s clients come in with
● What Jay says to people with a diet culture mindset
● Food is not the problem or a morality issue
● How to address self-sabotage
● Defining your own terms
● Not living by conventional norms
● Having a relationship with food that doesn’t require struggling
● The biggest mistake people make in the pursuit of better health
● The healthiest habit someone can have
● Whether Jay is happier now than he was at 25 or 26
● The most destructive habit a person can have
RELATED LINKS

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
Jay on LinkedIn
Thrive Forever Fit
Thrive Forever Fit Podcast
Jay on Instagram
Jay's Store

S7 EP26: Heroin Chic: The 90s Trend That Shouldn't Come Back Nov 29, 2022

Heroin Chic: The 90s Trend That Shouldn’t Come Back.
We are not sacrificing our health for a trend. Period, full stop. Recently there was a New York Post article claiming: “Bye bye booty, Heroin Chic is Back.” Since its release it’s been targeting and marketed to fashion trends to bring back emaciated features, dark under eye circles, and very pale skin.
People had some pretty strong feelings about the article, understandably. As women we have been told one too many times that our happiness & value lies in what we look like. Whether it be “Slim Thicc” or “Heroin Chic”, the beauty industry thrives off of our inability to love ourselves. Kelsea and Rachael are here to say no, not now, not ever, is what we look like the thing that determines our value in this world. Our body size has absolutely no correlation to the wonderful qualities that we bring to the table. We will fight this because we owe it to our 15 year old selves and the girls going forward to have a clear path of self love.
Topics Discussed in Today’s Episode:
- The mindset behind gains in the fitness space as opposed to other spaces
- New York Post article and other publications proclaiming “heroin chic” is back
- Fashion trends targeting younger and more impressionable demographics
- Tearing down women’s bodies for the sake of a trend
- The dangers of idolizing any one body type
- Trends from the 90s that shouldn’t make a comeback
- Offering an alternative to the trends to protect women and girls
- Avoiding defense mechanisms that feed a harmful system
- How to cut down on harmful language
RELATED LINKS

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

S7 EP25: Overcoming Food & Body Image Anxiety with Abbie Attwood Nov 22, 2022

Do you really want to spend your life counting calories, tracking food intake, and generally having an unhealthy and joyless relationship with food? Probably not. In today’s podcast, you’ll hear from Abbie Attwood, a nutritionist who is anti-diet, weight inclusive, and helps women heal their relationships with food and how they think about eating.

Listen to the episode to hear Abbie, Rachael, and Kelsea talk about the intersection of autoimmune disease and diet culture, how to think about emotions and eating, and the science behind set point weight.

Topics Discussed in Today’s Episode:

How Abbi got to this place in her career
Creating safety with disordered eating
The intersection of autoimmune diseases and diet culture
How to support when they’re ready to get out of diet culture
How emotions intertwine with eating
Pursuing healthy behaviors without making it about our body size
Why diets don’t work in the long term
The harm of fatphobia and medical advice that supports it
The diet culture system of oppression
Trusting yourself
Understanding what you’re really looking for when you’re tracking or calorie counting
What you want to do with the rest of your life

RELATED LINKS

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
Abbie's Website
Abbie's Instagram

S7 EP24: How To Eat For Muscle Nov 15, 2022

Do you know how to eat to maximize muscle mass? Eating for gains can be confusing, especially if you’ve been trained to eat for losses. For most women, we've been told to eat less and run more. Gaining muscle requires us to eat, and gaining muscle is also going to do more to get us to our goals than shrinking ever will. In today’s episode, Rachael and Kelsea discuss how muscle is built, why a caloric race to the bottom is a bad idea, and why muscle gain is a long game, not something that happens quickly.
Topics Discussed in Today’s Episode:
- How to eat to maximize muscle mass
- How muscle growth can help with joint pain
- Breaking down muscle to build it up
- Protein’s specific job in your muscles
- The race to the bottom with calories
- Why it can feel so scary to eat for gains
- Muscle gain as a long game
- Eating after training
- Looking at what else is in protein supplements
- What can happen if you don't give your body enough fuel
RELATED LINKS

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

S7 EP23: Navigating Hormone Imbalances & PCOS with Cory Ruth Nov 08, 2022

PCOS is a condition that affects 10% of women & is the leading cause of infertility, however, what’s common doesn’t have to be normal. If you are experiencing PCOS symptoms or hormone issues, YOU ARE NOT ALONE. There is hope to feel like yourself again.
In today’s episode, Rachael and Kelsea are joined by Cory Ruth, a women’s dietician who also has PCOS and has made it her mission to bridge the gap between hormones, health, and different tools that can help you manage it. Tune in to the episode to hear what Cory has to say about PCOS symptoms women should look for, how PCOS relates to weight issues, and what kind of training is best for women with PCOS & hormone imbalances.
Topics Discussed in Today’s Episode:
- What brought Cory to where she is,and why she wants to educate women
- How common hormone imbalances are, and how often they’re underdiagnosed or misdiagnosed

- PCOS symptoms to look for

- The tests to ask for when you suspect PCOS

- PCOS and weight issues

- How women with PCOS can eat and nourish their bodies properly.

- Consistency over trying too hard in a way that’s unsustainable

- Keto and intermittent fasting

- Best training for women with PCOS
RELATED LINKS

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
Cory's Instagram
Cory's Website

S7 EP22: Group Friday 2022- Bigger Than Eva Nov 01, 2022

Group Friday 2022 is coming! This week Kelsea and Rachael chat about our biggest sales & releases of the year. What Group Friday is: Early access to all of our Black Friday steals for our App & Group Members. There will be 80 items up to 50% off, $19 specials, new Christmas Shirts, Free Gifts, and so much more! If you want in on the event, make sure you listen to this podcast. They also reminisce on the first Group Friday, with 10 employees in a 5k square foot building, how CVG's first free gift sold out in 9 minutes... And that they vowed for it to never happen again.

Other Topics Discussed in Today's Episode:
- The definition of Success, and what it means to you and them

- What Health means

- Being inspired by the communities answers on health & success

- The Patterns available for Group Friday 2022

- Group Friday Discounts

- Where to be to make sure you don't miss it!
RELATED LINKS

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

S7 EP21: Our Best & Worst Episodes Of All Time Oct 25, 2022

Today’s episode is the 201st! In honor of reaching the milestone of over 200 episodes, Rachael and Kelsea spend this episode acknowledging this accomplishment by talking about their favorite and not-so-favorite episodes, as well as how they feel about doing a podcast for so long. Listen in to hear which episode is The Episode That Shall Not Be Named, their recollection of the Imposter Syndrome episode, and why the “Be Bad At Something” episode is underrated.
Topics Discussed in Today’s Episode:
- Hitting milestones and acknowledging them
- Favorite and not-so-favorite episodes out of the past 200
- The Episode That Shall Not Be Named
- Being tricked into turkey bacon
- Abs and how they don’t indicate health and fitness
- Beauty isn’t the rent we pay for existence
- Printing shirts while podcasting
- Being able to impact other people
- How to be authentic
RELATED LINKS

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

S7 EP20: Why Diets Don't Work Oct 18, 2022

Today we have special guest Camille Martin on the podcast. Camille is a registered dietician and public health writer. Her own history with dieting was an important factor in how she landed in her current career, where she tells women how they can lose weight without dieting. Because of her difficult past with the diet industry she has strong feelings about the problems that can result from diet culture. Listen to her conversation with Rachael and Kelsea to learn what she thinks about why diets don’t work, why weight is just a side effect, and why she thinks gaining 20 pounds was the best thing that ever happened to her.
Topics Discussed in Today’s Episode:
- How Camille’s diet history led to her current career
- Missed opportunities when focusing on looks
- Why diets don’t work
- Weight as a side effect
- Where the desire to use food as a coping mechanism comes from
- Why gaining 20 lbs. was a good thing
- Why constantly wanting to lose weight is bad for health
- Feeling undereducated about what you’re supposed to be eating
- Different bodies need to eat differently
RELATED LINKS

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
Camille's Website

S7 EP19: We're Getting Personal, Again Oct 11, 2022

In the last episode, Rachael and Kelsea answered anonymous questions from their community... However, they only made it through a few! In today’s episode, they return to answer another round of anonymous questions, as well as speak more in depth on some of the topics they addressed in the last episode. Listen in to hear how Rachael and Kelsea are thinking about thin privilege, continuous learning, and some of their biggest pet peeves.
Topics Discussed in Today’s Episode:
-The difficulty of having the answers to questions misinterpreted or taken out of context
-Continuous learning
-Knee jerk reactions and what they mean
-Biggest pet peeves
-Favorite advice
-Trying Ninja Warrior
-How long you should spend in the gym
-Enodo and PCOS struggles
-The 75 Hard challenge
RELATED LINKS

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

S7 EP18: We're Getting Personal Oct 04, 2022

In today’s episode, Rachael and Kelsea have answers for your questions. They posted an Anonymous Q&A box so they could see what the CVG community has been wondering. They explain why they’re answering anonymous questions, and get right to the answers. Listen to the episode to learn their favorite things about each other, whether either of them ever regrets starting CVG, and their thoughts on thin privilege.

Topics Discussed in Today’s Episode:

Why Rachael and Kelsea are answering anonymous questions
The sisters’ favorite things about each other
Whether there are CVG shorts just for Rachael and Kelsea
Whether Rachael and Kelsea ever regret starting CVG
Movie or TV shows that they love
How thin privilege impacts clothing choices
Recognizing privilege in all aspects
The fall looks you’re feeling

RELATED LINKS

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

S7 EP17: Join Our Newest Challenge Sep 27, 2022

If you’re tired of struggling with diet and nutrition plans that rely on restrictions, this nutrition challenge is for you. Instead of restriction, you’ll be adding. In today’s episode, Rachael and Kelsea explain the 800-gram challenge, how it works, and what you need to do it. Listen in to learn about why you don’t have to eat kale or other things you don’t like, how you can accomplish this challenge in a variety of different ways, and what the exciting new addition to this challenge is this year.

Topics Discussed in Today’s Episode:

All of the restrictions in diet culture
A nutrition challenge with no restrictions
Adding for quality instead of subtracting
The point of better nutrition
The idea that you have to eat things you don’t like
The different ways to accomplish this challenge
What you need for this challenge
An exciting new addition to the challenge

RELATED LINKS

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

S7 EP16: Improving Energy & Productivity Through Movement Sep 20, 2022

How is brain performance connected with the body’s movement? Today, Rachael and Kelsea are going to talk about that, as well as how you can build and train energy as you would a muscle. Listen to the episode to hear Rachael and Kelsea discuss the impacts of allowing students to move on their academic work, why you should show up for workouts even if you don’t have energy, and the connection between energy levels and sleep.

Topics Discussed in Today’s Episode:

The connection between movement and brain activity
The impacts of movement on academics
Showing up for workouts whether or not you have energy
Thinking of energy like a muscle
Training for more energy
The correlation between low energy and sleep disorders
Why movement is making you smarter
Increasing blood flow and oxygen to the brain
Uncommon things that produce uncommon results

RELATED LINKS

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

S7 EP15: ADHD & Nutrition Sep 13, 2022

ADHD can make all sorts of tasks that other people take for granted more complex, so it’s no surprise that it can cause challenges with eating as well. Today, Kelsea interviews Becca King, a registered dietician who has ADHD herself and who focuses on the ins and outs of ADHD eating.

In today’s episode, you’ll learn more about the challenges and hurdles of ADHD eating and how people can address these issues when they have them. Listen in to learn more about eating for stimulation, how nutrition is different for people with ADHD, and eating intuitively when you don’t know what you’ll want to eat in advance.

Topics Discussed in Today’s Episode:

The stigma around ADHD and eating with ADHD
Shame associated with ADHD
Finding strategies that work for people with ADHD
The first questions that Becca asks clients
How to stop eating for stimulation
How nutrition looks different for people with ADHD
Becca’s nutrition advice for people with ADHD
Intuitive eating when you never know what you want to eat
Misconceptions about ADHD
What eating for stimulation looks like
The timing of eating
ADHD and overwhelm when it comes to food
The harm of restrictive dieting for people with ADHD
Advice for people with ADHD
Advice for people who have ADHD in their lives

RELATED LINKS

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

S7 EP14: Everything Can't Be At 100% All Of The Time Sep 06, 2022

How do you find balance? What kind of balance should you be looking for? It’s time to start admitting that when we decide to emphasize one part of our lives, something else has to give. It’s important to understand that balance means that everything can’t be at 100% all of the time.

In today’s episode, we discuss creating balance and not trying to convince yourself you feel a certain way. Listen in to hear Rachael and Kelsea talk about tradeoffs that happen when you decide to de-emphasize something, and how difficulties can provide you with new perspectives.

Topics Discussed in Today’s Episode:

Asking “how are you, really”
How sharing feelings and emotions can wear off on other people
Trying not to convince yourself that you feel a certain way
The tradeoff between giving your career less and what you’ll get from that career
Choosing to put parenthood first
Serena’s choice to step back from her tennis career
The limitations of people even when they have lots of money
Paying attention to the season that you’re in
How difficulties can provide perspective
Money, time, and energy trades

RELATED LINKS

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

S7 EP13: Sore Muscles: Myths & Tricks Aug 30, 2022

Why do you get sore after a workout? Why is that soreness delayed for so long? Why do some people feel it more than others? In today’s episode, Rachael and Kelsea explore soreness and many of the topics connected to it. Their comprehensive conversation about soreness will help you gain a deeper understanding of it.

Listen to the episode as Rachael and Kelsea discuss lactic acid, delayed soreness, and ways that you can aid recovery when you’re experiencing soreness.

Topics Discussed in Today’s Episode:

The scope of Halloween
The science behind soreness
Lactic acid and soreness
Why lactic acid’s presence after working out is a good thing
Damaged vs. injured
How to feel about soreness
How delayed soreness can be
How you can aid recovery
Adapting to the ebbs and flows of soreness
Why there’s no need to go to extreme lengths to make a certain muscle group sore
The reasons why some people experience less soreness
Getting blood flow to the damaged area to assist with the repair
Protein and recovery
The importance of sleep in recovery

RELATED LINKS

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

S7 EP12: An Inspiration Says Farewell Aug 23, 2022

Serena Williams has announced her retirement. As a top athlete, she’s long been an inspiration to female athletes everywhere, including Rachael and Kelsea. In today’s episode, they’ll be talking about and working through their feelings about Serena Williams’s life, career, and decision to retire. Listen in to hear them talk about the backlash to women in competitive sports, particularly tennis, the example set by Serena Williams, and the value of sacrifice.

Topics Discussed in Today’s Episode:

Serena’s announcement about retirement
The backlash to women playing tennis
The example set by Serena Williams
How Serena changed the game by existing in her own body
Whether or not women can really do it all
The disruption for women who have children
The value of sacrifice
How Serena spoke about retirement
Serena’s decision as a gift to women and what women can learn from it
Understanding that seasons change and recognizing and owning the season you’re in

RELATED LINKS

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

S7 EP11: Tactic Nutrition With Alex Parker Aug 16, 2022

Nutrition is often the missing link in a person’s fitness journey. In today’s episode, we’ll talk to Alex Parker about finding that link. Alex is a former Crossfit games athlete and the owner of Tactic Nutrition. Her nutrition program is a fuel-based approach that stresses the importance of using food as a baseline for feeling great.

Listen in the episode to hear what Alex has to say about finding balance, setting rules for nutrition, and why restriction isn’t helpful.

Topics Discussed in Today’s Episode:

Finding a balance and setting boundaries
What success can look like with a healthy lifestyle
Nutrition as the missing link for many people
The rules that people set for nutrition
Presenting nutrition in terms of priority
Wanting to see results quickly
Whether people need to cut things out to meet their goals
Whether you can make up for a “bad day” of eating
How important sleep is when it comes to health and nutrition
One concept Alex really wants people to understand

RELATED LINKS

Tactic Nutrition Website
Tactic Nutrition Instagram
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

S7 EP10: Do You Have Disruptive Health Anxiety? Aug 09, 2022

The number of people struggling with all kinds of anxiety is up, and unsurprisingly, that includes health anxiety. Health anxiety can include a lot of things, including obsessive weighing or taking photos of yourself and worrying too much about them. In today’s episode, Rachael and Kelsea will discuss health anxiety and how it looks and acts. Listen in to hear what Rachael and Kelsea have to say about why it’s important to talk about health anxiety, what kinds of things might cause health anxiety to manifest, and how to think about whether your anxiety is “disruptive enough.”

Topics Discussed in Today’s Episode:

Health anxiety – what it means to have it
The importance of talking about health anxiety experiences
What does anxiety look like as opposed to health anxiety
Health anxiety as a subset of OCD
Things that cause health anxiety to manifest
Obsessive behavior
Deciding if behaviors are disruptive enough
What compulsive behaviors look like
What to do with intrusive thoughts
How to decrease compulsive behaviors and intrusive thoughts

RELATED LINKS

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

S7 EP9: Late-Night Snacking Aug 02, 2022

Is late-night snacking your downfall? Are you sure about that? Late-night snacking tends to get a bad reputation, but generally, if you’re eating late at night, there’s a reason. Such as something that’s missing earlier in the day. So, what was missing? What were you eating – or not eating – during the day? Listen to the episode to hear what Rachael and Kelsea have to say about late-night snacking, what happens when you delay eating or avoid cravings and hunger during the day, and making food choices that make you feel good.

Topics Discussed in Today’s Episode:

The bad rap that late-night snacking gets
The arbitrariness of snacking cut-off times
What happens when you delay your eating
Leaving yourself in a deficit during the day and how that affects late-night snacking
Making choices that make you feel good
The normality of cravings
Cravings and intuitive eating
The body doesn’t recognize arbitrary times of the day
Understanding the normality of late-night snacking, cravings, and hunger

RELATED LINKS

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

S7 EP8: We're Training For Life. The Finish Line Is Death. Jul 26, 2022

Katy Ferguson is a gym owner, a personal trainer, a certified nutrition coach, and, as her Instagram handle suggests, a woman who is as strong as a mother. She joins the podcast today to discuss her experiences in the fitness industry, her thoughts on nutrition and fitness, and how people should think about them.

Listen to the episode to hear what Katy has to say about what to do when you’re feeling guilty about letting your fitness or nutrition slide, why constant tracking and very complicated food rules may not be great for you, and how to get back to moving after a lapse.

Topics Discussed in Today’s Episode:

What to remember when you’re feeling guilt or shame for letting nutrition or fitness slide
Finding an accountability partner
The dangers of constant tracking and super complicated food rules
Building easy meals that aren’t overwhelming
Fresh vs. frozen foods
All-or-nothing thinking
Getting back to moving after a lapse

RELATED LINKS

Katy on Instagram
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

S7 EP7: How To Fitness Anywhere Jul 19, 2022

Do you ever feel as if fitness and nutrition require so much knowledge and so many things that there are just too many barriers to entry for you to get into it? There always seems to be something more that you “should” have before it will be enough.
But do you really need to do that to yourself? Today, Rachael and Kelsea discuss the friction points between you and fitness and nutrition, and how you can remove those obstacles in your way. Listen in to hear what they have to say about identifying friction points, the value of habits, and why choosing something over nothing can be enough.

Topics Discussed in Today’s Episode:

Decision fatigue
Standards that are too high
Identifying limitations or friction points to remove them
Moving your body with a purpose
Why habits matter more than motivation
Choosing something over nothing
Why bodyweight and dumbbells are all you need
Nutrition friction points

RELATED LINKS

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

S7 EP6: How Deep Should I Squat? Jul 12, 2022

Are you getting the squat depth that you want? If not, do you know how you can? It might be different for you than for somebody else. In today’s episode, Rachael and Kelsea discuss squat mechanics. They talk about protecting your spine, squatting below parallel, and committing to proper squat mechanics. Listen in to learn more about what you’ve been wanting to know about squat depth.

Topics Discussed in Today’s Episode:

CVG’s birthday
Getting the squat depth that you need
Hip crease crossing below the plane of your knee
Protecting your spine
Squatting below parallel and glute engagement
Why flexibility is underrated
Conditioning or mobility
Checking your ego
Committing to proper squat mechanics
Why your squat positioning might look different
Limitations on range of motion

RELATED LINKS

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

S7 EP5: Trauma Informed Weightlifting Jul 05, 2022

Trauma affects anything we do in life, including our fitness activities. And we’ve all experienced some sort of trauma, even if we don’t necessarily recognize or acknowledge it. What does that have to do with weightlifting, though?

In today’s episode, TTSL coach Isley joins the podcast to talk about a recent course she took in trauma-informed weightlifting. She explains how she’s using this information as a trauma-informed coach and why that’s important. Listen to the episode to hear what Isley has to say about trauma responses, interceptive awareness, and trauma-informed cueing.

Topics Discussed in Today’s Episode:

Trauma-informed care
A lack of trust in your body
Failing and facing your fears
Trauma responses, including lesser-known responses
Interceptive awareness
How Isley is better as a trauma-informed coach
Trauma-informed cueing
Window of tolerance
Building trust in your plan
Why someone with trauma might want to include weightlifting in their fitness routine

RELATED LINKS

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

S7 EP4: Is It Safe? Fitness & Pregnancy Jun 28, 2022

Pregnancy, childbirth, and the postpartum period all mark big changes in a woman’s life. And many women don’t know what to expect or what they should be doing with their bodies during these changes. Today’s guest is a coach who focuses on pregnancy and postpartum athleticism, and she has a lot to say about what women can do during pregnancy and postpartum.

Brianna Battles is the creator of the online course for coaches: Pregnancy and Postpartum Athletics. Her goal is to help athletes and coaches understand what women need during the pregnancy and postpartum period so that they can successfully train through pregnancy and return to training after childbirth. Listen to the episode to hear what Brianna has to say about her own experiences with pregnancy and childbirth, what women don’t learn about their own bodies, and what women should be doing for exercise during and after their pregnancies.

Topics Discussed in Today’s Episode:

Pregnancy and post-partum experiences that women don’t expect
What women don’t learn about their bodies
The level of exercise that it’s safe to maintain during pregnancy
Your motivations for working out
Whether pregnant women need to monitor their heart rate while working out
Whether there’s a set amount of time to wait after birth for exercise
The different factors behind why moms handle fitness the way they do after childbirth
How identity is attached to fitness routines
Things that should be considered normal after having a baby and things that shouldn’t
Where to find Brianna

RELATED LINKS

S7 EP3: Talking To Kids About Body Image Jun 21, 2022

If you’re a parent, you’ve either had concerns about your children’s relationship with their body image, or you will eventually have those concerns. Today’s guest, Dr. Charlotte Markey, understands these concerns because she’s had them herself for a very long time. She’s a professor of psychology at Rutgers and the author of four books, including The Body Image Book for Girls and The Body Image Book for Boys. She’s currently working on a fifth book.

In today’s episode, Charlotte talks about body image issues, how they affect everyone, and how her work addresses that. Listen in to hear what she has to say about what body image means to her, providing a counter-message to harmful marketing, and how to talk to kids about things like body image and nutrition.

Topics Discussed in Today’s Episode:

How body image issues affect everyone
Providing a counter-message to marketing
The best way to talk to kids who are experiencing negative thoughts about their bodies
Working on body image problems pre-emptively
Girls’ body issues vs boys’ body issues
How parental body image issues affect kids and whether parents can help their kids when they’re struggling
Talking about food and nutrition without creating disordered behavior
Admitting you don’t always know an answer or backtracking when necessary
Talking about physical activity with kids without overdoing it
How important it is to monitor social media
How to prevent social media from having a negative effect on kids
Where fatphobia fits into building a positive body image

RELATED LINKS

The Body Image Book For Girls
The Body Image Book For Boys
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

S7 EP2: Rapid Fire Questions & Answers Jun 14, 2022

Do you have difficult questions that you’ve been searching for the answers to? Today’s hot takes may be just what you’ve been looking for. In this episode, Rachael and Kelsea answer some of the questions that they’ve been asked in the CVG communities. Listen to the episode to hear what they have to say about their recent Murph calendar and challenge, incorporating weight-lifting into hiking and outdoor activities, and your first day back at the gym.

Topics Discussed in Today’s Episode:

Fifth year of Murph calendar
Incorporating Murph calendar habits into your training
Self-tanner
Questions from the group
Incorporating weight-lifting into hiking
First day back at the gym vibes
TTSL’s gymnastics cycle
Developing confidence in your own body
Overcoming fear of controlling your own body
The variety of drills to kick up into a handstand position

RELATED LINKS

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

S7 EP1: Are You Addicted To Stress? Jun 07, 2022

What is stress doing to your brain? We usually think of stress as a bad thing, but there is such a thing as good stress, and even in the case of bad stress, it can have some effects on your brain that your brain actually likes. So are you addicted to stress? Are you seeking it out without realizing it? And what is that doing to you?

Listen to today’s episode as Rachael and Kelsea talk about stress, what it does to your brain, how trauma exposure correlates to stress, and how you might be seeking out stress instead of minimizing it.

Topics Discussed in Today’s Episode:

What stress does to your brain
The baseline for stress
The exposure to trauma that correlates with stress
The effects of stress that the brain actually likes
Why we might seek out stress
How people put themselves in stressful situations
How people can associate physical trauma with love when they’ve experienced physical abuse
Panic attacks and physical markers
Maintaining healthy stress levels
Being stressed personally and having empathy for what’s going on around you
Cutting yourself some slack
Inserting stressors in your life because it gives you control

RELATED LINKS

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

S6 EP30: Are You Overtraining? May 31, 2022

Are you overtraining? Do you know what the signs of overtraining are? It’s become common to think of overdoing it in terms of productivity as an aspiration, not a problem. People aim to work the most hours, sleep the least hours, and hustle the hardest. And that sort of attitude bleeds over into training.

Unfortunately, overtraining doesn’t mean that you’re improving. In today’s episode, Rachael and Kelsea talk about overtraining. Listen in to hear what they have to say about listening to your body, the signs of overtraining, and why you may not be feeling energized.

Topics Discussed in Today’s Episode:

Pride in overdoing it
Moving away from your goals by not taking care of yourself
Overtraining, or overdoing it, as pie
Listening to your body
Signs of overtraining
Why doing more doesn’t mean that you’ll get better
Why you’re not feeling energized
Why you’re not sleeping well when you overtrain
Your cortisol levels
The importance of recovery
Runner training
Doing different types of movement
How long you can sustain performing at 100%
Why you should be aiming to vary intensities
Nutrition, hydration, and sleep in alignment

RELATED LINKS

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

S6 EP29: Why Don't You Trust Yourself? May 24, 2022

Why don’t you trust yourself? Why would you give your power to someone else? In today’s episode, Rachael and Kelsea talk about the promises that we make and break to ourselves, and why we need to show up for ourselves and trust ourselves.

Listen to the episode to hear what Rachael and Kelsea have to say about setting sustainable goals, whether you should be affected by things the people around you say rather than your own knowledge of yourself, and setting an intention with yourself and following through with it.

Topics Discussed in Today’s Episode:

Traveling for vacation
Hiking and edibles
Why you don’t trust yourself
Giving away your power
Deeming yourself unreliable
Setting sustainable or unsustainable goals
Thinking that you’re going to get much further much faster than is realistic
The feeling of knowing that you show up for things
Being unaffected by the comments of the people around you
Setting an intention with yourself and following through
When it’s not your fault, but it is your responsibility
Nutrition and cutting out food groups
Mistrusting yourself when it comes to nutrition
Setting goals you can keep and not demanding perfection
Doing something that builds trust with yourself

RELATED LINKS

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

S6 EP28: Tempo Work W/ Coach Isley May 17, 2022

What does it mean to work on your tempo? It’s not about your music. It’s about adjusting the speed at which you do movements. Sometimes, there are real benefits to slowing down your movements. In today’s episode, Community Manager and Head Coach of TTSL, Isley Boyarski, returns to the podcast. You’ll learn what tempo work is, how it can help strengthen just a piece of a movement, and how you’re stimulated during tempo work.

Topics Discussed in Today’s Episode:

What Isley does
No bad feelings
What tempo work is
Why there are benefits to slowing down your movement
Breaking down the movement of a burpee
Strengthening the piece of your movement giving you trouble in a pull-up
Needing more than just tempo work
The different stimulus in tempo work
When your mobility allows you to go beyond where you can maintain tension

RELATED LINKS

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

S6 EP27: The IT Factor May 10, 2022

How are you feeling? How is your progress going? Is there something you think is getting in the way of your progress? If so, what do you think it is?

Today, Rachael and Kelsea discuss the IT factor – the one thing that’s missing. That one factor that gets in the way of your progress. It’s probably not what you think it is. The good news is, it’s free! Listen to the episode to hear Rachael and Kelsea discuss the IT factor, taking the big picture into account, and questioning how you’re really feeling.

Topics Discussed in Today’s Episode:

Being the main character of your own story, but not everyone else’s
You must decide which things people say to you have merit and value and which don’t
What your anger is trying to tell you
Your conditioned way of thinking about the “one thing” that’s always missing
The reality of needing more time
The IT factor of time + consistency
Are you looking at the whole picture for progress?
Questioning how you’re feeling

RELATED LINKS

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

S6 EP26: Improving Your Gut Health May 03, 2022

There is a lot of advice out there about weight loss, but weight isn’t the only way that food and nutrition affect your body. Today’s guest is going to discuss some of the things she’s learned in the nutrition field and how she advocates for women’s health.

Dana Monsees is a dietician, nutritionist, and body image coach. In her conversation with Rachael and Kelsea today, she discusses whether gut issues like celiac and IBS are getting more common, what kind of gut conditions she sees regularly, and what neutral nutrition and weight-inclusive care mean to Dana.

Topics Discussed in Today’s Episode:

Whether issues like celiac and IBS are becoming more common
The importance of gut health to overall health
What happens in elimination diets
Food sensitivity tests and what they mean
The more common gut conditions Dana sees
Whether food can heal some of the symptoms of gut conditions
Universal things we should be doing to improve our guts
What neutral nutrition means
What weight-inclusive care means
Treating the whole person

RELATED LINKS

www.realfoodwithdana.com
Whole-Hearted Eating Podcast
Dana's Instagram
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 & More!

S6 EP25: Unfuck Your Brain W/ Kara Loewentheil Apr 26, 2022

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

S6 EP24: Running Motivation W/ The Mirnavator Apr 19, 2022

When you picture a runner’s body, what do you picture? If you tend to only think of a runner as looking one particular way, today’s guest will challenge that stereotype.

In today’s episode, Rachael and Kelsea interview Mirna Valerio, a runner, teacher, and author, who is helping to advocate for more inclusivity of all types in the running space. Listen to the episode to hear what this ultramarathon runner has to say.

Topics Discussed in Today’s Episode:

How Mirna has excelled at running
How she got back into running
How Mirna started training other women
The feedback Mirna has gotten from other women about her blog
Moving your body for the right reasons
Knowing how to say no
How women start considering themselves runners
What the training for a 50k looks like
Coming back from an injury
Being at the forefront of a movement
Mirna’s book
Where to find Mirna

RELATED LINKS

Mirna's Website
Mirna's Book: A Beautiful Work In Progress
Mirna's Instagram
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

S6 EP23: Health & Fitness For Busy Moms Apr 12, 2022

In today’s episode, Rachael and Kelsea are joined by “mompreneur” Ashley Kolozsvary. Ashley is a busy mom who’s also developed her own nutrition and coaching plan that is meant to benefit other moms as well. Listen in to learn about why Ashley believes logging food is important, and how she’s leading with health.

Topics Discussed in Today’s Episode:

Logging food and learning about food
Making sure we’re eating enough and the effects of undereating
Why a caloric deficit doesn’t necessarily mean weight loss
Leading with health
The importance of weightlifting specifically when your goal is weight loss
Running a business while being a mom

RELATED LINKS

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

S6 EP22: "It's Better For Everyone If I Workout In Pants" Apr 05, 2022

What are you most comfortable working out in? Do you choose your workout clothes for your own comfort or because of the preferences of the people around you?

Many people feel a type of imposter syndrome based on how they look or how they think other people perceive the way they look. You may feel like appearances or clothes single you out as someone who doesn’t belong, or who at least looks like they don’t belong. But there are different ways to think about it. Listen to today’s episode to learn about showing up as unapologetically yourself, saying what you might want someone to say to a younger version of yourself, and changing your negative thoughts by countering them with more empowering views.

Topics Discussed in Today’s Episode:

Murder podcast stories
Cues during running
Using the Air Runner
Thoughts about what you’re wearing to the gym
What you prefer to work out in versus what you wear for everyone else
Testing out what you would say to a little girl or a younger version of yourself
Imposter syndrome about belonging and looking like you belong
Meeting your negative thoughts with something great that you see
Changing the lens you see yourself through

RELATED LINKS

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

S6 EP21: This Will Change How You Treat Your Body Mar 29, 2022

You’re feeling pain. That means that the place where you feel the pain is the problem, right? Actually, no! In today’s episode, Rachael and Kelsea discuss muscle imbalances. You may be surprised to learn that your pain is likely to be coming from a different set of muscles than where you think it’s coming from.

Confused? Today’s episode will help you make sense of it. Listen in to learn about how muscles work in groups, where muscle imbalances may occur, and what to do when you find out which group of muscles you’re overcompensating with.

Topics Discussed in Today’s Episode:

What leads up to an injury
When the root cause may be different than the pain signal
How muscles work in groups instead of singularly
Why you don’t just work the injured or painful areas
Knowing your Achille’s heel
Muscle imbalances between the lower back and hip flexors
Muscle imbalances in your legs
What to do when you figure out which muscle group you’re overcompensating with
The importance of warming up muscle groups
Common imbalances and corrective exercises

RELATED LINKS

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

S6 EP20: Secrets To Improve Your Running Mar 22, 2022

Do you get excited about the idea of running? Does it seem like an accessible activity that anyone can do, including you? Or do you dislike it and associate it with pain and injury?

Different people have different impressions of running, but running can have more benefits than you think, especially if you’re also building and maintaining muscle. In today’s episode, Rachael and Kelsea discuss TTSL’s new run cycle, and they’ll also explain some of the things that you may not know about the relationship between running and the muscle-building that you’ve already been working on. Other topics include how strength training changes your body and yourself as a runner, and who the new running cycle is for and what benefits you’ll see from it.

Topics Discussed in Today’s Episode:

Finding cardio movement that you love and that works for you
TTSL’s run cycle
How often running needs to be done to make progress
Pain related to running
Why you need to strength train when you run
Moderately intense cardio
How to think about high-intensity training
How slow-rate cardio steals from your muscles
What happens when you’re lacking in the muscle department
The injury rate of running
Who the running cycle is for
Why your running days aren’t behind you yet

RELATED LINKS

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

S6 EP19: Shit We're Talking About Today Mar 15, 2022

In today’s wide-ranging conversation, Rachael and Kelsea discuss several different things. They discuss why you should immediately stop making judgments about a person’s health based on their appearance, and they talk about why you shouldn’t give up on a workout in the middle of it. Listen to the episode to hear all of the things that Rachael and Kelsea are talking about today.

Topics Discussed in Today’s Episode:

The way people display emotions
Fluctuations in weight
Starvation mode
Muscle weight and fat weight
Metabolic adaptation
Taking the quality of what’s going into your body into account
The different workout levels you can choose from
Sticking with a workout
Competing against yourself
Tired or injured?
Checking your ego at the door

RELATED LINKS

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

S6 EP18: Meditation - Keeping Your Mind In Shape Mar 08, 2022

What do weightlifting and meditation have in common? You’re not supposed to feel immediately comfortable with either one of them. Meditation isn’t necessarily simple, and just because it doesn’t come easily to you doesn’t mean that you’re bad at it or won’t get anything out of it. It’s actually normal to experience intrusive thoughts while trying to meditate.

In today’s episode, we’ll be joined by guest Ariel June. We recognize that keeping your mind in good shape is part of an overall good physical fitness strategy, and Ariel is a meditation teacher who has a lot to say about the practice of meditation and its benefits for the mind. Listen to the episode to hear what Ariel has to say about why meditation is so important, why you’re supposed to feel uncomfortable during meditation, and what role meditation plays in self-healing.

Topics Discussed in Today’s Episode:

What can be achieved through meditation
Why Ariel believes meditation is so important
The misconception that you’re not supposed to be uncomfortable during meditation
First steps for someone who’s never tried meditation
Techniques for quieting your mind
The role of meditation in the self-healing journey
How to get out of the ruminating cycle
Asking better questions
Advice for listeners

RELATED LINKS

Ariel's TikTok
Ariel's Website: Do You Have Space
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

S6 EP17: Enough Is Enough - The Tough Love You Need Mar 01, 2022

Life can be difficult and stressful. That’s especially true over the last few years. It’s totally understandable if you’re not ready for a heavy-duty workout every single time. You have to be able to give yourself some grace.

But that doesn’t mean doing nothing.

In today’s episode, you’ll hear Rachael and Kelsea discuss why inactivity isn’t part of self-care, and why movement is an important part of self-care. Listen to the conversation to hear them discuss momentum and motivation, the percentage of adults who are physically unhealthy, and why you should thank your body on workout days.

Topics Discussed in Today’s Episode:

How actions lead to more actions
The percentage of adults who are physically inactive
Feeling healthy in your body
Giving yourself some grace
The difference between self-care and inactivity
Getting in movement as part of your self-care
Thanking your body and mind
Having something to look forward to
Being clear about your goals and progress
Techniques to ensure that you have a contract with yourself

RELATED LINKS

Article about adults being physically inactive
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

S6 EP16: An Inspirational Fitness Story Feb 22, 2022

Physical fitness may be something that you are thinking about now, but will you still be thinking about it when you’re older? It can be easy to assume that you won’t be as active once you reach a certain age, but that’s not necessarily true. Today’s guest will talk about how she remains active, confident, and fit, and still continues to compete, in her 60s.

Nancy Bodet is a CrossFit athlete and a mother of five, wife, nurse, and lawyer. She’s competed in Wodapalooza and the Granite Games. Listen in to what Nancy has to say about what she likes about competing, what her training sessions look like, and why functional fitness matters.

Topics Discussed in Today’s Episode:

What made Nancy give CrossFit a try
Nancy’s favorite thing about competing
What a daily training session looks like for Nancy
What female athletes over 40 can do to maximize their training
Whether people must accept that getting old means no longer being able to be active
What it’s meant to Nancy to find strength through fitness
The impact Nancy is making on other women

RELATED LINKS

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

S6 EP15: Nutrition Made Easy Feb 15, 2022

Can all foods really be on the table for you? What exactly is an all-foods approach to nutrition? In today’s episode, Rachael and Kelsea talk to Registered Dietician Sammi Haber Brondo, author of The Essential Vegetable Cookbook, about her all-foods approach to eating.

Sammi also talks about how to start creating a healthier relationship with food, why you might want permission to eat certain foods (but don’t need it), and what Sammi thinks of as the most damaging behaviors and languages around food. Listen in to hear more about Sammi and her experience working with clients on nutrition.

Topics Discussed in Today’s Episode:

Why being told “you need to eat” is scary for some women
The marketing of diets
Food as a source of joy
What the all-foods approach is
How Sammi starts with creating a healthier relationship with food
Why people might want permission to eat certain foods instead of trusting themselves
The most damaging behaviors and language when it comes to food
Can you still have aesthetic goals following the all-foods approach
Why women want to return to their high school body
How purposeful movement enhances the ability to eat intuitively

RELATED LINKS

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

S6 EP14: 9 Workout Hacks You Can Use Today Feb 08, 2022

How can you improve your fitness routine quickly? Achieving your goals doesn’t happen instantly, but there are some things that you can do right away to improve the path that you’re taking to meet your fitness goals. In today’s episode, Rachel and Kelsea discuss the hacks that you can use in order to improve your routine, and maybe improve your day as well. Listen in to hear what they have to say about why you should be increasing your weights, tracking your workouts, and filming your movements, among other things.

Topics Discussed in Today’s Episode:

Disney characters and comparing different women to each other
Being present in your movement
More is not more
Not using weights that are too light
Having a workout where we’re coming in last
Tracking workouts
Taking deload weeks, and what they really are
Putting away your phone between sets
What you should be doing between sets
Filming your movements
Lifting with a friend

RELATED LINKS

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

S6 EP13: Can You Build Muscle & Lose Fat At The Same Time? Feb 01, 2022

Gaining muscle or losing weight? Which one should you do first? Or should you do them together? Can you do them together?

In today’s episode, Rachael and Kelsea will discuss what you need to know about how these two actions happen in your body and what you need to know about doing both at the same time. Listen in to hear them talk about how your muscle affects your metabolism, what your muscles need to grow, and what body recomp means for you.

Topics Discussed in Today’s Episode:

The best way to get nutrients
Staying conscious of all ingredients when supplementing
Whether you can lose fat and build muscle at the same time
How muscle affects metabolism
Understanding why you’re asking the question about dieting vs. exercise coming first
How muscle grows
Factoring in all the things that are happening in your body at once
Body recomp
What happens when you try to just lose weight instead of build muscle
Why a calories in/calories out equation is too simple
The obstacles of building muscles for women

RELATED LINKS

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

S6 EP12: Suffer In Silence Or Share Your Story Jan 25, 2022

Do you need to share everything with others? Is it OK to share good things without sharing personal struggles that you’d rather keep private? What about attention – is it so wrong to want it? In today’s episode, Rachael and Kelsea discuss how people share, what circumstances they share about, and how they’re thinking about the questions related to sharing or not sharing.

Topics Discussed in Today’s Episode:

Expecting everyone to handle things the same way
Criticizing the way a person chooses to share or not share
Whether the highlight reel is real
Whether people need to talk about it
Enjoying the things that other people share
Deserving attention
What a real body looks like

RELATED LINKS

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

S6 EP11: Weaponized Incompetence Jan 18, 2022

It’s easy to end up feeling bad because you’ve gotten off track, but you may not be looking at the full picture. In today’s episode, Rachael and Kelsea will discuss the things that end up killing goals and why it’s important to look at the entire situation and see if there’s something going on that’s more than just not making the time yourself. Listen in to the conversation as Rachael and Kelsea discuss weaponized incompetence, how weaponized incompetence may play out in your life, and the importance of setting boundaries.

Topics Discussed in Today’s Episode:

Oversimplifying things
Goal killers
Weaponized incompetence
The counterproductiveness of lack of sleep
Different ways of weaponizing incompetence
How to deal with weaponized incompetence
The need to be useful and needed
Acts of service as a love language
Setting boundaries to avoid undesirable things
Looking for reasons why things will work instead of why they won’t
The importance of being realistic
Owning your choices

RELATED LINKS

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

S6 EP10: Worth And Value > Physical Beauty Jan 11, 2022

There are many different definitions of beauty, but what is the impact of the focus on beauty? Why is thinking about beauty so automatic, instead of focusing on a person’s worth and value outside of any type of physical beauty? In today’s episode, Rachael and Kelsea discuss fear, beauty, confidence, and seeing your worth and the worth of others in ways that have nothing to do with beauty.

Topics Discussed in Today’s Episode:

The definition of beauty
Worth outside of beauty
How focusing on beauty can negate real feelings
The reason the fitness industry is built on suffering
Looking for balance instead of going to extremes

RELATED LINKS

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

S6 EP9: Be Bad At Something And Enjoy It Jan 04, 2022

Is there something that you think is fun – or something you think would be fun – that you’re bad at? Can’t draw a straight line, but love to paint and draw anyway? Have no rhythm, but enjoy the feeling of dancing? Why not do it anyway? Don’t worry about getting better – just be bad at it and enjoy it! In today’s episode, Rachael and Kelsea will talk about why you should consider spending time doing something that’s never going to win an award or make a lot of money – why you should be doing things that you love just because you love them.

Topics Discussed in Today’s Episode:

How to measure accomplishment
Doing things you enjoy even if you can’t monetize them or become really great at them
Doing things for the pure love of them
The value of not having a goal to get better
Doing things you enjoy without having an end goal at all
Finding meaning in your life that’s just for you, not for other people
Hey, Girl, Hey segment

RELATED LINKS

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

S6 EP8: The Movement Calendar Challenge 2022 Dec 28, 2021

In this week's episode Rachael and Kelsea discuss The Movement Challenge Calendar! The Movement Calendar is a 1 month challenge consisting of fitness, mindset, habits, nutrition and more. Join us to get your 2022 kicked off right. If you would like to join in for free text the word MOVE to 22896.

RELATED LINKS

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

S6 EP7: Reflecting On 2021 & Preparing For 2022 Dec 21, 2021

Both internally and externally, you’re about to be deluged with suggestions about what you should start or change in terms of your health and fitness in the new year. What should you really be focusing on in the new year? And if you’re already in the health and fitness space, how can you avoid gatekeeping those spaces to people trying them out for the first time this time of year? Listen to the episode to hear Rachael and Kelsea discuss celebrating your accomplishments, focusing on the positive, and setting yourself up for longevity in your fitness plan.

Topics Discussed in Today’s Episode:

The “New Year Fitness” messages
Making too many changes at once just because it’s a new year
Celebrating the previous year’s accomplishments
Recognizing your moments of growth
Reflecting on the positive and what you’ve accomplished
Success as longevity
Toxic ideas
Gatekeeping in fitness in January
Supporting new people in fitness spaces
Wins that you don’t have to wait for
The importance of having a plan

RELATED LINKS

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

S6 EP6: Save Vs. Splurge - Workout Equipment Edition Dec 14, 2021

If you’re like many people, either you’re interested in getting fitness equipment for yourself for the holidays, or you know someone who is. But it doesn’t make sense to pay a lot of money for fitness equipment that you won’t end up using. What kind of equipment do you really need, and what can you skip? Investing in fitness equipment can be a lot less expensive than you might think! Listen in as Rachael and Kelsea discuss fitness equipment needs this holiday season.

Topics Discussed in Today’s Episode:

Putting money into fitness equipment that you won’t use
Affordability as a barrier to fitness
Why you don’t need incredibly expensive fitness equipment
Fitness equipment you do need
Getting value from dumbbells
Using free stuff for lighter-weight work
The importance of a kettlebell
What a jump rope can do for you
The different ways you can use a box
Why a foam roller is a must-have
Why having a place to hang is such a strength builder
Considering an assault bike or a rower
Leveling up to a barbell and bumper plates

RELATED LINKS

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

S6 EP5: Our Biggest Fitness Mistakes Dec 07, 2021

Everyone makes mistakes, sometimes because you just don’t know any better. In today’s episode, Rachael and Kelsea will be discussing the things that they wish they’d known at the beginning of their fitness journeys. Listen to them talk about the mistakes they made in the beginning and how they learned to do better, and maybe those stories will help inspire you to overcome your own misconceptions and make more progress in your own fitness journey.

Topics Discussed in Today’s Episode:

Things Rachael and Kelsea wish they knew starting their fitness journey
Food is not the enemy
The importance of listening to other people’s experiences
Spot training
Respecting your vessel for what it can do for you
Trying even if you know you won’t be the best
There is no destination
Enjoying the journey
Being fit doesn’t necessarily have a specific look
Hey, Girl, Hey segment

RELATED LINKS

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

S6 EP4: Good Girls Talk About Sex Nov 30, 2021

Feeling comfortable in your body is important for your health and wellbeing, and that’s true in terms of sex too. In today’s episode, Rachael and Kelsea talk to a special guest who can tell you a lot about the difficulties that women experience in sex and intimacy and what women can do about them. Leah Carey is a sex and intimacy coach who’s been through a journey of sexual healing and has a lot of wisdom to share. Listen in to hear what she has to say about the different messages boys and girls get, body neutrality, and the relationship between communication and touch.

Topics Discussed in Today’s Episode:

The differences between what we teach girls and boys
Body neutrality
The issues with conditional terms of feeling good naked
Advice for getting comfortable in your own skin
Communication and touch
What women should be doing to get more comfortable
Supporting women in the bodies they’re in

RELATED LINKS

Good Girls Talk About Sex Podcast
Leah's Website
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

S6 EP3: Breaking The Cycle: Intuitive Eating For You & Your Family Nov 23, 2021

What is intuitive eating? And how can learning about it now help you create a better relationship with food for you and your children? Nicole Cruz is a registered dietician and nutritionist. She focuses on family feeding, and on healing your relationship with food. Listen to the episode to hear Nicole explain how to get started on intuitive eating and how to restructure common messages you hear about food and eating.

Topics Discussed in Today’s Episode:

How healing our relationship with food helps our children
How to get started on intuitive eating
How parents can set their children on the path to avoiding their parents’ food issues
Trust as a key component in the feeding relationship
Restructuring common food directives
Whether parents should worry about kids that have limited palates
Whether parents should limit their children’s sugar intake
Valuing body diversity

RELATED LINKS

Nicole's Instagram
Poodle Science Video
Nicole's FB Group
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

S6 EP2: Beating Your Confirmation Bias Nov 16, 2021

Have you ever set yourself up for a bad week? Or set yourself up to miss your workout? You might think that the answer is no, but it’s actually pretty easy to set yourself up for failure using your own confirmation bias. Instead, you want to set yourself up for success. Listen to Rachael and Kelsea discuss the concept of “predictive whining”, how to see possibilities rather than limitations, and why you need to understand that you can’t predict the future.

Topics Discussed in Today’s Episode:

What “predictive whining” means
How predictive whining is a type of confirmation bias
How your brain looks to confirm things for you
How a mindset switch can help you
Confirming that you’re going to be too tired to get in your workout
Changing the way you look at your week and your workout
Looking at your workout as something you’re doing for you, as a form of self-care
Seeing possibilities rather than limitations
What makes you feel defensive
Understanding that you can’t predict the future
Thinking about the things you do want to happen instead of the things you don’t want to happen
Knowing you’re prepared
Taking little steps

RELATED LINKS

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

S6 EP1: American Ninja Warrior Jessie Graff Nov 09, 2021

Jessie Graff has been described as a modern-day Wonder Woman, and her achievements and accomplishments are seriously impressive. In today’s episode, Jessie has a conversation with Rachael and Kelsea, and you’ll be able to hear all about her background as a stunt woman, television personality, and Ninja Warrior. Listen to the episode to hear Jessie describe what it was like to discover her talents, what her first television experiences were like, and how she’s trained her body to do amazing things.

Topics Discussed in Today’s Episode:

How Jessie discovered her talents
Jessie’s first TV show appearances
What your body can learn when you train it
How Jessie ended up on Ninja Warrior
What typical training days look like for Jessie
The legacy that Jessie hopes to leave for women in sports
Where to find Jessie

RELATED LINKS

Jessie Graff's Instagram
Jessie's Mom's Instagram
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

S5 EP30: The Big Day Is Coming ⏰ Nov 02, 2021

It’s getting to be that time of year when you look forward to Black Friday, Cyber Monday, and other pre-holiday sales. But what comes before all of that? Group Friday at CVG! Rachael and Kelsea want to be sure that the members of the community get the first chance to get the items they want at sale prices, so they’re getting ready for this year’s Group Friday. Listen in to learn more about how Group Friday came to be and evolved, what you can expect from this year’s Group Friday, and when to be there to be certain you get the things you want.

Topics Discussed in Today’s Episode:

The corn maze
The evolution of Group Friday
Why Group Friday came about
When Group Friday is this year
Free gift options
What you get to pick from for your free gift
What will be available to buy on Group Friday
Holiday sportswear and activewear
What makes this Group Friday special
Why the e-book makes a great start
Being unprepared for the first Group Friday

RELATED LINKS

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

S5 EP29: Trending Body Types & Body Shaming Oct 26, 2021

What do real women’s bodies look like? They look like yours, whatever that happens to mean. In today’s episode, Rachael and Kelsea discuss the subject of trending body types. Listen in to hear about the circle of body shaming, what matters more than aesthetics, and why it’s important to see all types of bodies out in the world.

Topics Discussed in Today’s Episode:

Trending bodies
The circle of body shaming
Why women shame others when their body type is in style
Whether aesthetics matter
What is holding us back from greatness
The importance of seeing your body type reflected in the world
Investing in your wardrobe
Blaming your body for clothes that don’t fit
Why you shouldn’t do workouts that you hate
Why we need to stop commenting on other women’s bodies

RELATED LINKS

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

S5 EP28: Workouts While Traveling Oct 19, 2021

Do you need to fitness while you travel? If so, what’s the best way to do it? What do you need? Do you have to stick with the exact same routine you had at home? In today’s episode, Rachael and Kelsea discuss travel workouts and what you need to know about them in order to have a good fitness experience away from home. Listen to the episode to hear what Rachael and Kelsea have to say about carrying jump ropes and exercise bands, what you can do as a workout with just your own body, and beach or mountain workouts.

Topics Discussed in Today’s Episode:

Should you work out when you travel
Things to think about when it comes to working out and traveling
Whether you think of working out as a chore
Jump ropes and exercise bands
The amount of working out you can do with just your body
Keeping your fitness time to a minimum while on vacation
The break from what you have been doing
Outdoor workouts
The different ways that people relax

RELATED LINKS

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

S5 EP27: The Risk Of Not Lifting Weights Oct 12, 2021

Is it really dangerous to lift? There are a lot of fears around lifting, but the people who are afraid of the potential risks often haven’t stopped to consider the idea that not lifting may have risks too. In today’s episode, Rachael and Kelsea explore the idea of risks around lifting and how you and those around you may want to rethink your framing of those risks. Listen in to hear what they have to say about where this fear comes from, the dangers of not being prepared, and the importance of finding your tribe.

Topics Discussed in Today’s Episode:

The risk assessment when it comes to lifting weights
The risk in not lifting weights
The fears that lifting is dangerous
What happens when people are fearful
Where the fear of lifting comes from
The goal of experiencing this world
Why it’s important to train and prepare for life’s challenges
How people treat success as opposed to struggle
Why you need to find your tribe
The importance of cheering for the people around you
Hey, Girl, Hey

RELATED LINKS

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

S5 EP26: When A Calorie Deficit Doesn’t Equal Fat Loss Oct 05, 2021

Calories in, calories out. You’ve heard it before. But is it really the whole story? In today’s episode, Rachael and Kelsea discuss the concept of calories in and calories out, why it’s complex, and what happens when people rely on clickbait-style articles on nutrition and health and fitness. Listen in to hear what Rachael and Kelsea have to say about self-blame, heroes and villains, and how to improve your diet without focusing on restriction and elimination.

Topics Discussed in Today’s Episode:

Self-blame and the diet industry
Click-baity health and nutrition articles
The carbohydrate insulin model
How fat storage works
The problem with blaming processed carbs
Hunger cues
Ignoring heroes to talk about villains
Improving diets instead of focusing on elimination
Why your body will always look different than other bodies, regardless of diet
The 800-gram challenge
The tools in your toolbox

RELATED LINKS

The article discussed in this episode.
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

S5 EP25: CVG's Nutrition Challenge Sep 28, 2021

It’s that time of year – time for the 4th annual nutrition challenge! If you haven’t heard of it before, in October, it will be time for the 800 gram challenge. It’s a nutrition challenge that doesn’t involve perfection or restriction – you can eat whatever you normally eat. All you have to do is add 800 grams of fruits and vegetables to your diet each day. Listen in to today’s episode to hear Rachael and Kelsea describe how the 800 gram challenge works, why they do it, and what to expect from it.

Topics Discussed in Today’s Episode:

The 4th annual nutrition challenge
A nutrition challenge that is individualized but allows a group to work together
The 800 gram challenge
The different forms that protein comes in
The importance of breakfast
Awareness of how you digest fruits and vegetables if they aren’t usually such a big part of your diet
How to measure progress without a scale
What happens if you don’t make it every day
How to win things with the challenge
CVG discounts for participation
Hey, girl, hey shout-outs

RELATED LINKS

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

S5 EP24: Rapid Fire Q&A Sep 21, 2021

What’s one thing you have to do, even if your workout time is short? What do you do with your hands between sets? These questions and more are addressed in today’s question and answer podcast. Listen in to hear Rachael and Kelsea talk about what they would do in a 30-minute workout, what exercises they turn to for their inner thighs, and whether or not you have to give up sugar and alcohol for abs.

Topics Discussed in Today’s Episode:

What kind of workout to do in 30 minutes
Why you must do your warmup
What to do between sets
Exercises that target the inner thighs
Whether you must give up sugar and alcohol
Your comfort weight
Smoothies vs. chewing solids

RELATED LINKS

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

S5 EP23: How Can I Rewrite My Fitness Story? Sep 14, 2021

A lot of people think that they’re bad at fitness, or bad at working out. But are you really? Or are you just lacking confidence, perhaps because of a bad early experience? In today’s episode, Rachael and Kelsea discuss why you aren’t actually bad at fitness, how you might get that idea, and how you can find the activity that works for you and your body.

Topics Discussed in Today’s Episode:

The perception of being bad at fitness
Being stuck with old perceptions based on bad experiences
Gym class story nightmares
What’s expected of you on the first day at the gym
Goals in your journey
The difference between expectations for children and adults
Setting kids up for poor confidence
All of the outlets for physical activity
Finding your movement

RELATED LINKS

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

S5 EP22: Are You An Overthinker? Sep 07, 2021

Do you ever find yourself turning a decision over and over in your mind – maybe to the point that you don’t even end up making the decision at all? Or worrying so much that you can anticipate everything that could possibly go wrong? Overthinking is a problem that almost everyone experiences from time to time, especially about nutrition and fitness. In today’s episode, you’ll learn more about the pitfalls of overthinking and what you can do about it.

Topics Discussed in Today’s Episode:

Indecision as a result of fear of making the wrong decision
Overthinking nutrition and fitness
Examples of overthinking nutrition and fitness
Types of overthinkers
Steps to combat overthinking
Knowing you’ll be OK either way
Scheduling a time to worry
Changing the channel on your thoughts

RELATED LINKS

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

S5 EP21: Underrated & Overrated Fitness Tips Aug 31, 2021

There are a lot of tips and information thrown around in the fitness industry. Often times it's difficult to know which are legit or not. In this week's episode Rachael & Kelsea will shoot you straight on which tips are underrated and which are overrated.

Topics Discussed in Today’s Episode:

Cardio overrated for fat loss
What should be in your toolbox
What people think of as cardio
How to train the midline
Standing or sitting up vs. laying down positions
What influencers do and don’t know about training
How imbalances lead to injury
Supplement companies
The need to limit sugary drinks
What we want to be eating during the day
The success model
Hey, girl, hey segment

RELATED LINKS

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

S5 EP20: Taking A Break vs. Slacking Off Aug 24, 2021

“I don’t feel up to going to the gym today.” You’ve probably heard yourself say that. Does that mean that you’re slacking? Or that you honestly need a break? How do you know? Today, Kelsea and Rachael discuss taking a break vs. slacking off -- the feelings you experience, the way to find a balance, and how you should set yourself up for next time.

Topics Discussed in Today’s Episode:

What you’re thinking about when you want a day off from the gym
Guilt related to missing the gym
Guilt related to getting hurt
Going to extremes
How your feelings and barriers and motivations change day by day
The importance of your mental health
Finding a balance and letting physical and mental health work together
The idea that the gym is supposed to be fun every day
Thinking of yourself in charge of yourself
Planning your rest days
What to do with the time if you do take the day off
Taking one to two weeks off per year

RELATED LINKS

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

S5 EP19: How To Silence Critics & Listen To What Matters Aug 17, 2021

Do you find yourself spending a lot of time worrying about critics? Do you avoid doing certain things because you’re worried about being criticized? That’s the topic of today’s podcast. In this episode, Rachael and Kelsea discuss the critics, the feeling of fear of criticism that can stop you from doing the things you want to do, and whose opinions should matter to you.

Topics Discussed in Today’s Episode:

The CrossFit Games
Not using age as an excuse not to do things
The critics
Fearing that you’ll be next to be criticized
Missing out on things because of fear
The hurdles that women face
The opinions that you’re looking for out in the arena
Choosing courage
Recognizing the brave things in your life
Whether or not the outcome is as important as you think it is
The people who want to help you get back out there
What to say to yourself about the haters and critics

RELATED LINKS

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
OurFitness Blog

S5 EP18: Confidence Is Borrowed - A New Member Of The CVG Team Aug 10, 2021

In today’s episode, you’ll get a chance to hear from a new CVG team member, Valerie Scott. Listen in to hear Valerie discuss how she came to CVG, what her current passion is, and what she wants to accomplish in the space that she’s in.

Topics Discussed in Today’s Episode:

How Valerie came to CVG
What Valerie’s current passion is
Being on display on social media
Valerie’s reaction to being called a role model
Struggling with feeling uncertain or doubtful
Not allowing body image to stop you
What Val wants to accomplish in the women’s fitness space
Hey, Girl, Hey shoutout

RELATED LINKS

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

S5 EP17: The 5 Skills Of Mental Toughness Aug 03, 2021

Is mental toughness a trait that you’re just born with, or can you develop it? And if you can develop and strengthen it, how do you do it? Today’s guest is a mental performance coach and owner of Headstrong Consulting, a sports psychology company that focuses on performance enhancement through mental skills training. She’s worked with a wide variety of athletes, coaches, and teams encompassing all skill levels. Listen in to hear what Nicole has to say about how her techniques apply to life, how mental matters relate to overall success and the 5 overall skills of mental toughness.

Topics Discussed in Today’s Episode:

How Nicole’s techniques can be used for any level athlete or even non-athletically
Whether mental toughness is a learned or inherent skill
How the mental game matters to overall success
The 5 cardinal skills of mental toughness
Acknowledging and labeling emotions
The five senses exercise
What happens when visualization goes wrong
Giving yourself grace
What self-talk does for you
Exercises that could start you off in the right direction

RELATED LINKS

Headstrong Consulting
Headstrong on FB
Headstrong on Instagram
Becoming Headstrong Podcast
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

S5 EP16: Do You Know Yourself? Jul 27, 2021

An enneagram is already a useful tool for many people, and today’s guest is a certified enneagram teacher who helps with using the enneagram more constructively and effectively as a tool to achieve positive impacts in a person’s life. Listen to the episode to hear what Erin has to say about what the enneagram can tell you, how it can help you with self-awareness, and how it factors in when improving your physical health.

Topics Discussed in Today’s Episode:

Erin’s background
The popularity of the enneagram
What the enneagram tells us
Growing and evolving as a personality
How the enneagram can help with self-awareness
Fixing mistakes and doing better going forward
How not to use the enneagram
How the enneagram can positively impact changes and habits
How to use the enneagram when healing areas of physical health
The struggle with trusting yourself
Realizing that it’s cyclical and not linear

RELATED LINKS

Live The Enneagram Instagram
Live The Enneagram Website
Live The Enneagram Youtube
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

S5 EP15: Body Image and Dysmorphia Jul 20, 2021

What is body neutrality? And why is it important? Jessi Kneeland can explain. In today’s episode, you’ll hear from Jessi, who is a certified life coach and clinical sexologist who helps the people she works with move toward body neutrality, radical self-acceptance, and a sense of self-worth and confidence. Listen in to hear what Jessi has to say about why body image isn’t really about your actual body and the root causes of body image issues.

Topics Discussed in Today’s Episode:

The belief that looking a certain way will change the way you feel about yourself
Why body image issues aren’t actually about your body
What body neutrality is
The difference between body positivity and body neutrality
Categories of root causes
How to start to heal our personal relationships with our bodies
What carrying around a body size identity means
Why we should stop celebrating weight loss
Advice for how to counteract diet culture
Knowing how to handle comments about your body

RELATED LINKS

Jessi's Website
Jessi's Ted Talk
Jessi's Instagram
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

S5 EP14: How To Stop Looking Back Jul 13, 2021

Looking back on old scars and hurtful events. Comparing yourself to earlier versions of yourself. Everyone has experienced this from time to time, but continually looking back can hold you back. Today, Rachael and Kelsea are talking about the problem of looking back into the past and failing to pay close enough attention to the now. Listen in to hear them discuss why we need to develop the ability to let things go, why we need to practice this, and why it’s important to keep showing up, even if it isn’t always easy.

Topics Discussed in Today’s Episode:

Letting old scars dictate our lives
Comparing ourselves to past selves
Developing the ability to let things go
The need to practice
Where to draw pride from
The need to keep showing up
Enjoying what you’re doing right now
How to check your ego
Modeling how to let things go
Seeing what new things you’re good at
Hey, Girl, Hey shoutouts

RELATED LINKS

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

S5 EP13: Box Jumps: Physically & Mentally Jul 06, 2021

Box jumps are both scary and enticing. You want to do them, but what if you fall? Today’s episode is all about the box jump. Why do we need it? Why is it so difficult? How can we get ourselves there – both physically and mentally? Listen in to hear about the symbolism of box jumps, why they’re important, and how to build up toward doing them, even if you never have before.

Topics Discussed in Today’s Episode:

The fear and desire surrounding box jumps
Not trusting your body when falling
The symbolism of box jumps
The reasons why we have box jumps
How box jumps help you avoid injury
How to build up toward the box jump
Thinking about jumping both up and forward
Common mistakes with box jumps and how to correct them
Why you don’t have “bad” body parts
Getting better at box jumps
What happens when you fail a box jump
Hey, Girl, Hey, shout-outs

RELATED LINKS

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

S5 EP12: Hot Girl Summer Jun 29, 2021

Are you ready for a hot girl summer? What does that even mean? And how do you really go about feeling good about yourself this summer? Listen to Rachael and Kelsea discuss what you need to know about this year’s hot girl summer, including what it means, why you need to stop worrying about other people’s judgment, and how to be proud of your value.

Topics Discussed in Today’s Episode:

Planning a hot girl summer
What a hot girl summer is
Freeing yourself from the judgment of others
Others’ judgment has to do with them, not you
You’re not born with a lot of insecurities or a lack of them. They’re practiced and learned behaviors
How to check yourself on insecurities
Your own responsibility in judging others
The hot girl walk
Being proud of who you are
Pride in things other than your body
Consider the hard things that you’ve already done
Hot girl summer photos
Hey, girl, hey shout-outs

RELATED LINKS

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 BlogRELATED LINKS

S5 EP11: Moving Well Is Sexy Jun 22, 2021

Are you practicing good movement patterns? Or are you practicing poor movement patterns? Because it’s one or the other. In today’s episode, Rachael and Kelsea discuss improving your movement patterns when you work out. Listen to today’s episode to hear what they have to say about following a formula for better movement, setting your intentions, and what to do when you have a breakdown in form.

Topics Discussed in Today’s Episode:

Movement patterns are the most important parts of the gym session
The formula for how to move better
Why you need to do warmups
Having a mantra
Setting an intention
Mobilizing during the warmup
How reps help you move your movement pattern
Respecting the empty barbell
Running through a workout before it starts
What to do when you have a breakdown of form
Why you need to get the mechanics down first
Providing a tougher stimulus so you can grow
Movement patterns are an ongoing battle
Hey Girl Hey shout-outs

RELATED LINKS

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

S5 EP10: Photo Anxiety Jun 15, 2021

Are photos everything? Should you depend on them for information about yourself? A photo can give you important information and help you preserve valuable memories. It can also give you a very limited perspective of yourself that doesn’t necessarily reflect how you look to yourself or to other people. In today’s episode, Rachael and Kelsea discuss cameras and other tools, the dysphoria that they can cause, and how to think about the information that you get from these tools.

Topics Discussed in Today’s Episode:

Understanding why photos of the same person look different
Why photo anxiety doesn’t just affect you on good days
Why people sometimes give up because of pictures
Why photos are important
Why one perspective isn’t everything
Avoiding outsourcing and relinquishing your power
Why cameras can’t capture what the human eye can
Living your truth

RELATED LINKS

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

S5 EP9: Butt Stuff Is The Key To Life Jun 08, 2021

Do you do enough butt stuff? That’s what Rachael and Kelsea want to know today. Taking care of your glutes isn’t just an aesthetic choice either – your gluteal muscles are a very important muscle group that can really affect how you do some of the most basic things. Listen in to learn the things you should know about the posterior chain, where glute imbalances lie, and how to know if you’re struggling with this muscle group.

Topics Discussed in Today’s Episode:

Why you need to do butt stuff
When your glutes are important
The posterior chain
The responsibilities of your glutes
Where the imbalances lie
The IT band
What happens when you don’t engage your glute muscles and your core
How you can know if you’re struggling with your glutes
How to activate your glutes
Why you need variety in your exercises
Movements you should be doing
Strength imbalances
Dead butt (gluteal atrophy)

RELATED LINKS

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

S5 EP8: The Approach Is The Destination Jun 01, 2021

The approach is the destination and if that's true then you're never truly finished.
You’ve hit the finish line! Or have you? It’s not really over if you’re just going to have to do it again. Focusing on the finish line can be distracting, especially if you’re putting too much expectation on what you’ll feel when you get there and not enough on the experience of getting there. Today, Rachael and Kelsea discuss the problem of being distracted by the finish line, why we fall short, and how you can work on experiencing your journey instead of worrying about the destination.

Topics Discussed in Today’s Episode:

The distraction of the finish line
How that distraction can be damaging to your life and fitness
Falling just short
The approach is the destination
Experiencing your journey
Feeling pressure and anxiety

RELATED LINKS

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

S5 EP7: Creating Positive Self Talk May 25, 2021

Do you ever speak badly about yourself, either in your own head or in front of others? Self-image is important, and negative self-talk isn’t as innocuous as you may think it is. In today’s episode, Rachael and Kelsea discuss self-image. Listen in to learn about why the stories you tell yourself about yourself matter so much, why you might describe yourself differently in different parts of your life, and why it’s harmful to speak badly about yourself – even if you’re “just joking.”

Topics Discussed in Today’s Episode:

The power of a self-image
The struggle for women to achieve a positive self-image
The words you use to describe yourself throughout the day
The discrepancy between the way you describe yourself in different parts of your life
Humility vs. self-deprecation
Why it’s not “just joking”
Outsourcing your self-image
What self-acceptance means
How compliments help the human brain
Creating strong boundaries
How to start thinking about your self-image
“Hey girl, hey” shout outs

RELATED LINKS

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

S5 EP6: Push Ups - Get Off Your Knees May 18, 2021

Why should you get off your knees? In today’s episode, Rachael and Kelsea discuss push-ups – how you should do them, how you can modify them, and why you need to get off your knees while you do them. Listen in to hear about how to correct faults in push-up positioning, how to modify push-ups correctly, and how to have fun with your push-ups while using quality mechanics.

Topics Discussed in Today’s Episode:

Getting off your knees
How to modify push-ups
Common faults in push-up positioning
Best hand positioning
Shoulder positioning
The reasons not to be on your knees
Underutilized ways to work on pushing strength
The importance of using quality mechanics

RELATED LINKS

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

S5 EP5: Strong Like B*tch That Fight Bears May 11, 2021

How do we not only appreciate our own bodies instead of bashing them, but also teach the next generation to do the same? How do the messages in the media and in social media affect those goals? Today’s guest is Meg Boggs. She’s a mother, wife, content creator, power-lifter, and self-empowerment advocate. Listen in to hear what she has to say about the damaging messages in the health and fitness industry, what role models like Meg means for the new generations, and how listeners can get started on getting more confident and more empowered.

Topics Discussed in Today’s Episode:

The first step Meg took toward appreciating her own body and encouraging others to do the same
The most damaging messages that women receive from the health and fitness industry
The effect of damaging messages
What role models like Meg will mean for young girls and a new generation of women
What fitness has given to Meg in her life
Why Meg decided to start calling herself an athlete
What body positivity has been like for Meg
Viewing fitness in a different way than just appearance and weight loss

RELATED LINKS

Meg Bogg's Website
Meg Bogg's Instagram
Meg Bogg's TikTok
Meg Bogg's Book
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

S5 EP4: Normalizing Menopause May 04, 2021

How will menopause affect your health and fitness? Today’s guest will help listeners who are exploring that issue. Selene Yeager, athlete, author, and host of the podcast Hit Play Not Pause joins our podcast today to discuss some of the top issues affecting women experiencing the transition to menopause who want to maintain or build a fitness regimen. Listen in to hear about how menopause affects training and performance, how you can adjust your training to work with menopause issues, and how you even know when you’re hitting menopause in the first place.

Topics Discussed in Today’s Episode:

How menopause affects training and performance
What can be done to improve sleep
How to adjust training to mitigate menopause issues
Lifting heavily and safely at the same time
How women know when they’re hitting menopause
Common mistakes to avoid during menopause
The importance of working with your physiology
How to combat a slower metabolism
Pros and cons of hormone replacement therapy
Training with pelvic floor issues

RELATED LINKS

Selene's Instagram
Feisty Menopause Instagram
Hit Play Not Pause Podcast (iTunes)
Hit Play Not Pause FB Group
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

S5 EP3: The Murph Challenge 31 Day Calendar Apr 27, 2021

It’s that time of year again – time to get ready for the workout Murph. If you haven’t heard of the Murph, Rachael and Kelsea explain why it’s such a great experience, who it’s all about, what’s involved and how to get your Murph Training Calendar. If you’ve participated in the Murph before, you’ll hear about why you should do it again, how CVG Nation will help you train for it, and how you can track your progress in this workout over the years.

Topics Discussed in Today’s Episode:

Why Murph is such an incredible experience
Who Murph is in honor of
What is included in the Murph
Why Murph is for you
Putting the fear of the workout into perspective
How to train for the Murph
The free Murph calendar
Murph features in the app
How the Murph workout can be scaled
The ways the Murph workout can motivate you
Gauging your progress with the Murph over the years
Hey, girl hey segment

RELATED LINKS

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

S5 EP2: How You Do Anything Is How You Do Everything Apr 20, 2021

“How you do anything is how you do everything.” You’ve probably heard that quote before, but what does it mean? Listen in as Rachael and Kelsea discuss what this quote means to them and how they use it every day.

Topics Discussed in Today’s Episode:

The importance of showing up
Feeling attacked
What it means to do things “really well”
Why perfection isn’t the standard
Keeping commitments
How attitudes of perfectionism are holding people back
What all the moments in your life add up to
“Hey, Girl Hey” segment

RELATED LINKS

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

S5 EP1: Learning To Lose Apr 13, 2021

Losing feels bad. Placing low on a leaderboard can be a negative experience. But that doesn’t mean that leaderboards and competitions have no value. In today’s episode, Rachael and Kelsea discuss leaderboards and the feelings around them. Listen in to hear what they have to say about feelings of inadequacy, accepting where you are, and finding joy in the accomplishments of others.

Topics Discussed in Today’s Episode:

The feelings around leaderboards
Feelings of inadequacy
How it feels to be at the top of the leaderboards, then not
Full acceptance of where you are
Facing your fears
Sitting with negative feelings
Winning is not the standard to being accomplished
The skill of learning to lose or fail
Finding joy in the accomplishments of others
Why you can’t avoid competition
What everyone wants the most
What you can learn from being uncomfortable with leaderboards
Hey, Girl Hey segment

RELATED LINKS

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

S4 EP30: Your Body Needs A Rest Too Apr 06, 2021

What is deloading? And do you need to do it? In today’s episode, Rachael and Kelsea discuss deload weeks – what you’re supposed to do during them and signs that you might be in need of one. Listen in to hear what they have to say about what deloading weeks are for and why you really do need them, especially as you become a more advanced athlete.

Topics Discussed in Today’s Episode:

The potential stress of deload weeks
What a deload week is
What you do during a deload
Signs that you might be in need of a deload week
The formula for deloading
How to incorporate deload weeks
How long it really takes to recover

RELATED LINKS

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

S4 EP29: Wear The Damn Shorts Mar 30, 2021

Are you stressing about what to wear to the beach? Worried about how you’ll stay cool in the summer heat if you’re nervous about wearing your shorts? Today, we’re going to talk about #WearTheDamnShorts, what it means and why it matters. Listen in to hear Rachael and Kelsea discuss why women feel dread around hot seasons and beach trips, how the pandemic has affected existing confidence issues, and why you deserve to feel confident in your shorts.

Topics Discussed in Today’s Episode:

Learning more about the CVG employees
Beach season dread
Worrying about what to wear
Moving forward in self-acceptance
How the pandemic affected people’s confidence in what to wear
Waiting for confidence
Realizing what your body has carried you through
What “wear the damn shorts” means
Why you deserve to feel confident in your shorts
Sharing shorts photos on the CVG app

RELATED LINKS

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

S4 EP28: Do you have imposter syndrome? Mar 23, 2021

In today’s episode, Rachael and Kelsea discuss imposter syndrome, perfectionism, and the reason why it’s important to find your people. Listen in to learn more about imposter syndrome and why you shouldn’t wait around for perfection.

Topics Discussed in Today’s Episode:

The pressure to be perfect
Getting caught up in expectations in our minds
Where imposter syndrome is prevalent
The all or nothing attitude of perfectionism
Sitting with your flaws
Being proud of your own accomplishments
What you are isn’t defined by another person
Why you need to find your people
The complexity of being human

RELATED LINKS

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

S4 EP27: Using Measurable Data For Your Fitness Mar 16, 2021

Retesting workouts is EXTREMELY important, but often overlooked or done incorrectly. Listen in to hear Rachael and Kelsea explain the format for retesting, give you an example of retesting a workout, and talk about some of the situations that come up when you retest.

Topics Discussed in Today’s Episode:

Why we retest workouts
The format for retesting workouts
Example of retesting a workout
Knowing what to measure against
Stick with the same weight when retesting or go harder if you can?
Time between retests
What to do if your retest score doesn’t reflect the changes you know you’ve made
Why it takes longer in between tests the longer you’ve been working out
Shout-outs from the app

RELATED LINKS

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

S4 EP26: Toxic Positivity Mar 09, 2021

What is toxic positivity? And what can you do with it? Listen in to hear Rachael and Kelsea discuss the concept and their own experiences with it. You’ll hear examples of toxic positivity, why it’s important to feel your negative feelings, and why you – or someone else – might jump to toxic positivity when you shouldn’t.

Topics Discussed in Today’s Episode:

Negative emotions and the importance of feeling them
The necessity of fear
What toxic positivity means
Examples of toxic positivity
Working in extremes
Why people might jump to toxic positivity
Reminding yourself that people’s behaviors come from their own point of view
Understanding that you can only control yourself
Boundary-setting
How to stop feeling shame
Improving your interactions with others

RELATED LINKS

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

S4 EP25: Defining Health Mar 02, 2021

What does health mean? Do you have a definition? Is it the same definition that everyone else has? Probably not! If there’s no one definition of health, then it’s up to you to figure out what health means to you. And that’s what we’re going to discuss in today’s episode. Listen in to hear Rachael and Kelsea talk about their definitions of health, where there’s no one-size-fits-all definition, and what to consider when deciding what health means to you.

Topics Discussed in Today’s Episode:

3 am thoughts
The different definitions of health
Using concern for health as a way to body shame
No one-size-fits-all definition of health
Figuring out what health means and how many facets it contains
The factors on your health list
What your body can do
The ability to live independently
Healthy relationships
Lowering susceptibility to disease
Mental health
Lifespan – being around as long as possible
The level of commitment that it takes to be healthy
Keeping in mind the things that are unique to you when you make your list
“Hey, girl hey!” segment – shout out to successes shared on the app.

RELATED LINKS

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

S4 EP24: How Cheat Meals Fuel Binge Eating Feb 23, 2021

Why is food so exciting when there are so many rules around it, and how does that dichotomy set you up for failure instead of success? In today’s episode, you’ll hear from Bonnie of the Diet Culture Rebel, and find out what she has to say about rules and restrictions around food. Listen in to hear the flaws of clean eating/cheat day cycles and how you can avoid the excitement factor and wearing out on food.

Topics Discussed in Today’s Episode:

The flaws of clean eating and cheat day cycles
Wearing out on food
The reasons people binge and how to recognize a binge
Managing cravings
What happens when you don’t eat enough
How rules can help you get out of touch with your body’s cues
Advice for people struggling with binge eating
Being present with your food

RELATED LINKS

The CVG Nation app, for iPhone
The CVG Nation app, for Android
Diet Culture Rebel Instagram
Diet Culture Rebel Website
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.

S4 EP23: Social Media For Positivity Feb 16, 2021

Social media has become an indelible part of everybody’s life, but that doesn’t mean that we always use it in ways that are best for us. In today’s episode, we discuss why social media matters so much and how you can use social media while still taking care of your well-being and using it in the best way for you. Plus, you’ll get to hear Rachael and Kelsea explain the new CVG Nation app and all of the benefits that it can bring! Links to download the CVG Nation app are listed below.

Topics Discussed in Today’s Episode:

Why social media is so important
Being aware and knowing that you’re an active participant
The CVG Nation App
The fails and struggles that you don’t see on social media
Filtering as self-care
The importance of social media self-care
Free leggings on the app

RELATED LINKS

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.

S4 EP22: What Is Un-dieting? Feb 09, 2021

Listen in as Kelsea and Rachael interview Jenna Free from The Body Love Society.

Topics Discussed in Today’s Episode:

The difference between dieting, not dieting, and undieting
Steps in getting to an undieting kind of mindset
Why making weight the center focus can be harmful
The belief that weight equals health
The fear of not being able to stop eating
How to get started and determine your nutritional needs
How listeners can find Jenna and her resources

LINKS

The Body Love Society Instagram
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.
Behind the scenes at CVG.

S4 EP21: After The Struggle Comes Your Greatest Success Feb 02, 2021

It can be disappointing to feel that your hard work doesn’t match up to the results that you see or that amount of success that you achieve. But you may be thinking the wrong way about success. As it turns out, success doesn’t follow a linear path. Listen in to hear Rachael and Kelsea discuss the mindset that people tend to have about their goals, how your brain looks for causality, and what this all has to do with diet culture. Learn why you shouldn’t give up when your hopes and outcomes don’t seem to match up with the amount of work you put in.

Topics Discussed in Today’s Episode:

The mindset around the goals people set for themselves
Linking things with causes in your brain
When your hopes don’t match up with the amount of work you put in
How the desire for causality between work and success fuels diet culture
Ways that you can set yourself up for success
Setting measurable, achievable, and realistic goals
Your charts of success and what your brain wants it to look like

RELATED LINKS

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.
Behind the scenes at CVG.

S4 EP20: Buck Furpees Jan 26, 2021

This is a burpees episode. That should say it all. Enjoy!

P.S.
We have a new app and it's amazinggg. Search "CVG Nation" in your app store.

Topics Discussed in Today’s Episode:

Burpees: love them or hate them
Practicing falling and getting back up
Functionality of burpees
Living a limit-free life
Push-up burpees
Athletic burpees
First impressions on seeing a burpee
The ways to scale and modify burpees
How to make burpees faster and more efficient and increase perseverance in workouts

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP19: You Are, In Fact, Enough Jan 19, 2021

Listen in as Rachael and Kelsea discuss the true meaning of Thick Thighs Save Lives.

Topics Discussed in Today’s Episode:

What Thick Thighs Save Lives actually means
Judgement of other women on their appearances
The underlying message of this kind of judgement
The fear of not being enough
Not blaming people for responding in the way they’ve been taught to respond
When you can speak your truth
Internal vs. external validation
Knowing that you are, in fact, enough

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP18: Only One You Jan 12, 2021

There’s no one-size-fits-all plan for fitness and health. Why not? Because you’re the only one who has your body and the specific group of factors that affect your body. As a matter of fact, there may not even be a one-size-fits-all plan that will work only for your own body, because your body and what it needs will change over time. Listen in to hear what Rachael and Kelsea have to say about experimenting with and choosing nutrition and exercise strategies that really work for you and your body, regardless of what anyone else might be doing.

Topics Discussed in Today’s Episode:

Lizzo’s juice cleanse
Assumptions about the body positive movement and people in it
The concept of the one-size-fits-all approach
The damages of thinking that you can become someone else
What health and fitness looks like on a particular person
Experimenting with nutrition
Surrounding yourself with good information from knowledgeable and trusted sources
Experimenting with exercise
The importance of continuing to experiment
How factors that affect your nutrition and exercise change over time

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP17: A Real-Life Approach To A Successful 2021 Jan 05, 2021

By the time you’re listening to this, you’ll finally have reached 2021! 2020 has undoubtedly been an unusual and challenging year, and the truth is that 2021 might not be immediately different. But at this time of year, it’s important to look back at what you’ve accomplished and what obstacles you’ve overcome in 2020 and to start making plans and goals for 2021 and all that the new year will bring. Listen in to hear the tips that Rachael and Kelsea have put together for how to make 2021 a great year.

Topics Discussed in Today’s Episode:

Optimism or pessimism about 2021
How to maximize 2021
How you perceive obstacles
Why you have to have a workout plan
Why it helps to have a community or a friend to work out with
Finding something that you’re a good match for
Working with what you have (equipment)
Why you shouldn’t treat this like every other year

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP16: The 3rd Annual Movement Challenge Dec 29, 2020

It’s time to say goodbye to 2020 and hello to 2021. As you leave the old year behind, it’s time to think about building healthy habits for the new year. Everyone experiences motivation to make healthy changes in the new year, but motivation fades, usually by the end of January. Habits, on the other hand, are lasting. And that’s where our annual movement calendar comes in. With the help of the movement calendar, you’ll have what you need to start building the healthy habits you want to maintain in 2021. Listen in to learn more about the movement calendar, the rewards you can find in the calendar, and the nutrition aspects of this year’s movement calendar.

Text CVGMOVEMENT to 29071 to receive the free calendar.

Topics Discussed in Today’s Episode:

Farewell to 2020
Plans for 2021
The annual movement calendar
Building sustainable habits with the movement calendar
Rewards in the movement calendar
What helps people be the most successful in their health goals
Repeating events on the calendar
How your brain develops habits every day
The nutrition aspect of the calendar
Meal prepping
How the movement calendar applies at different fitness levels
The rules of the movement challenge
How to get involved

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP15: How To Improve Your Running Dec 22, 2020

Whether you are a seasoned runner or a novice, having the right mindset about running is crucial. Running shouldn’t hurt and it isn't about pounding the pavement. Today’s guest, running guru Valerie Hunt, is a long-time fitness coach, and as the owner of RunRX she teaches runners how to reduce injury and run more efficiently. Listen to today’s episode to learn what Valerie has to say about the importance of letting go of unnecessary thoughts and movements around running, the role of muscle elasticity and proper breathing and techniques and strategies to improve your running and lessen the likelihood of injury.

Topics Discussed on Today’s Episode:

Ways to change your running mindset for the better
The 5 minute daily practice that can improve your running skills
The things Valerie learned during her racing experience
The Pose Method of running which puts the body in the optimal position
Breathing practices and techniques to keep from getting winded while running
Ways to maximize the benefits of running without overdoing it and risking injury

Related Links

RunRX Instagram
Run RX Facebook
RunRX on YouTube
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP14: Intuitive Eating Dec 15, 2020

Today’s guest has expertise in both the subject of nutrition and the subject of autoimmune diseases. Ashlee Reilly is a Certified Intuitive Eating Counselor and founder of the Guilt-Free Eating Method. Listen to today’s podcast to hear what Ashlee has to say about why diets fail, how to deal with food-shaming and guilt, and how nutrition can improve all aspects of your life.

Topics Discussed in Today’s Episode:

Why diets fail
Food-shaming and guilt and how it impacts success
How to start having a better relationship with food
Establishing signals for your body
The baseline for people new to intuitive eating
How nutrition can address symptoms of autoimmune diseases
Advice for women experiencing symptoms but having trouble getting a diagnosis

RELATED LINKS

https://chronicwellnessnutrition.com
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP13: The Scale & The Best Cardio Dec 08, 2020

I’m just getting back into working out – so why is the scale showing that I’m gaining weight instead of losing it? If you’ve ever asked this question, don’t worry, it’s more common than you think. In today’s episode, we’re going to look at some of the common questions that we see in our community and answer them. Listen in as Rachael and Kelsea discuss what’s really being weighed when you step on a scale, how you can know if you’re on the right track even without the scale, and what kind of cardio is most effective for reaching your fat loss goals.

Topics Discussed in Today’s Episode:

Gaining weight when you first start working out
What is being weighed when you step on a scale
Better ways of tracking whether you’re on the right track
Most effective cardio for weight loss
Why you need to vary your routine
The cardiovascular benefits of lifting

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP12: Understanding Your Fear Dec 01, 2020

In today’s episode, Rachael and Kelsea discuss fear – what it means to be afraid, why fear is a valuable emotion and how you can overcome it. Let's reframe our fear.

Topics Discussed in Today’s Episode:

Being afraid to get started
The importance of fear as an emotion
Identifying your fear
Identifying what might happen if you fail
Weighing risk and reward
What to say to yourself when you’re afraid
Why you should practice sitting in feelings of fear or discomfort
Reframing fear

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP11: Strategies For The Holidays Nov 24, 2020

2020 has been a year like no other, and as we approach the end of the year, we’re getting ready for a holiday season like no other. There’s always a risk of getting out of your routine and losing sight of your goals during the holidays, and that’s true this year as well, even if the reasons are different. In today’s episode, Rachael and Kelsea share some strategies for keeping yourself on track and healthy during the upcoming holiday season.

Topics Discussed in Today’s Episode:

How the holidays will be different in 2020
Getting experimental with your own cooking for the holidays
Keeping your routine in place
Making sure that you get some type of movement in every day
Giving yourself grace when you can’t do as much as you might like
Remembering what you’re thankful for
Finding safe ways to connect with others
Food shaming during the holidays

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP10: One Million Listens - Building A Movement Nov 17, 2020

100 episodes and 1,000,000 listens. This calls for a giveaway!

Topics Discussed in Today’s Episode:

Hitting a million downloads
Getting off to a shaky start
Creating your vision
The greatest accomplishment of the podcast
Connecting with the community
Favorite episodes
A thank-you giveaway
Episodes that caused anxiety
The responsibility to share information

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP9: Let's Talk About Macros Nov 10, 2020

Why is counting macronutrients a nutrition strategy that you should consider? Why don’t macros get mainstream attention? Where can you get started with macros? These are some of the questions we tackle on today’s episode of the Thick Thighs Save Lives podcast with guest Cori Lefkowith. Listen in to hear what Cori has to say about why women continue to struggle with body image and how macros are different from other diet trends.

Topics Discussed in Today’s Episode:

Why women continue to struggle with body image
How Cori’s approach to nutrition differs from other diet trends
Why macros don’t get mainstream attention
Where to start with macronutrients
Counting calories
Finding a balance
Individual macro calculators
Common mistakes to avoid
Carbs
Getting enough protein
How macro counting works long term

RELATED LINKS

Our Fitness FB Group.
https://redefiningstrength.com
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP8: Nutrition: Before, During & After Pregnancy Nov 03, 2020

In today’s episode of Thick Thighs Save Lives, we’re discussing pregnancy and postpartum nutrition. Guest Alasen Zarndt joins the podcast to talk about her work as a nutrition doula. Listen in to hear what Alasen has to say about how cortisol levels affect your health during pregnancy and postpartum, what you should be eating postpartum, and how to find time for nutrition and exercise when you have small children.

Topics Discussed in Today’s Episode:

The Nutrition Doula
Nutrition during pregnancy
How cortisol levels during pregnancy affect your health
Steps that women can take to help bounce back from childbirth faster
Examples of post-partum recovery foods
Dieting post-partum
Tips for finding time for nutrition and gym with children under 5
Why a one-size-fits-all approach isn’t appropriate

RELATED LINKS

Our Fitness FB Group.
https://thenutritiondoula.com
Healthy Eating Made Easy FB Group
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP7: Group Friday - Discounts, New Releases & Free Gifts Oct 27, 2020

Group Friday is early access to CVG's Black Friday. Listen in to learn when it’s happening, what’s new, what’s on sale, and how you can find out about this year’s free gift before everyone else.

Topics Discussed in Today’s Episode:

What Group Friday is and who it’s for
What happened last year on Group Friday
When Group Friday will happen this year
How to find out about this year’s free gift early
New releases on Group Friday
Sales on Group Friday
CVG donations to No Kid Hungry

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP6: More Than Physical Changes Oct 20, 2020

You know there are many ways to measure your fitness gains. We don’t recommend measuring with a scale, but that may be one way that people do measure their fitness goals. You can also measure in terms of what your body can do, which is a measurement that we do recommend. But what about gains that are more difficult – or impossible – to measure and quantify, like your mood, your perception of yourself, or the way that you interact with other people? In today’s episode, we discuss those fitness gains that you can’t easily measure, and that may not be noticeable to anyone but yourself, but are still important.

Topics Discussed in Today’s Episode:

Fitness gains that aren’t measurable
Challenging the preoccupation with data
Changing the way you measure your own progress
How fitness affects your mood and stress levels
The fitness trampoline
The way that fitness can fill different gaps for different people
How fitness affects your perception of yourself
How doing hard things can make you more confident
How fitness can affect the way you interact with other people

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP5: Top Tips From This Year's 800g Challenge Oct 13, 2020

As the 800-gram challenge comes to a close, we wanted to spend some time exploring some of the highlights of the challenge from our group. Whether you’ve been doing the 800-gram challenge for years or this is your first time, there’s always something new that you can learn from completing the challenge along with a community that shares their recipes, food hacks, and innovations. Listen to today’s episode to hear some of our favorite high points from this year’s 800-gram challenge.

Topics Discussed in Today’s Episode:

How nutritious, healthy food can be delicious and interesting
How sharing food ideas in a community can help you expand your diet
The value of incremental change
Non-breakfast foods as breakfast foods
Pre-cut fruits and veggies
Why you shouldn’t forget about smoothies
Seasoning tips
Using the crockpot and meal planning
Group member highlights

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP4: Body Positivity For All Bodies Oct 06, 2020

Appearing in an ad on the internet can be an ordeal, because you’ll always get comments from people who don’t like the way you look for one reason or another. In today’s episode, Rachael and Kelsea talk about body positivity, why showing people with different body types in ads matters, and how some people will use health concerns as an excuse to body shame.

Topics Discussed in Today’s Episode:

Using health as an excuse to body shame
The CVG experience of using different body types to model products
Why Kelsea was the only CVG model for such a long time
Avoiding swinging too hard to the other end of the spectrum
The staying power of negative comments
The value of showing different body types
When certain body types go in and out of fashion
Why appearance and size are not indicative of health
The subjectivity of appearance and looks

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog. Behind the scenes at CVG.

S4 EP3: Are You Self Sabotaging? Sep 29, 2020

It’s bad enough when external factors get in the way of the things that you want to accomplish. However, what’s even worse is when you realize that it isn’t something outside of you that’s holding you back – it’s you. Why do we self-sabotage? How do we know when we’re self-sabotaging? And what can we do to overcome self-sabotaging behaviors? In today’s episode, we’ll explore the answers to those questions.

Topics Discussed in Today’s Episode:

How you relate to the phrase “self-sabotage”
Why reflection on self-sabotage is so difficult
Characteristics of self-sabotage
Self-sabotaging excuses
What you can and can’t find time for
Causes of self-sabotaging behavior
Self-sabotaging to stay in control
Empowering those around you
Self-sabotage as self-preservation
Strategies to prevent self-sabotage
Permission to fail
Using affirmations to address self-sabotage
The compliment sandwich
Creating a trigger for your brain

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP2: Alcohol And Fat Loss Sep 22, 2020

For most people in our society, alcohol is regularly encountered in all sorts of social situations. The global pandemic has limited social interaction but hasn’t necessarily slowed alcohol consumption. On the contrary, many people may be finding themselves drinking more due to stress. But how does alcohol affect your body, your health and your fitness goals? In today’s episode, we explore the effects of alcohol on the different systems in your body and why you can’t necessarily compensate for drinking alcohol by cutting calories elsewhere.

Topics Discussed in Today’s Episode:

Drinking more alcohol in quarantine
Drinking when you’re under stress
How alcohol is metabolized by your body
The difference between a snack and an alcoholic beverage
How alcohol affects muscle performance
How alcohol affects fat storage
Misconceptions about alcohol and sleep
Best practices if you are going to drink alcohol

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S4 EP1: How To Fuel Your Day Sep 15, 2020

We’ve all heard about the importance of a healthy breakfast to start the day – yet many people skip breakfast on a regular basis, and others choose breakfast foods that are basically just sugar bombs. In today’s episode, we’ll talk about why a healthy breakfast really does matter, how it can help you through the rest of your day, and how to choose healthy breakfasts that work for you and your lifestyle.

Topics Discussed in Today’s Episode:

Becoming more of a morning person
The types of food we think of as “breakfast food”
How breakfast can help you as you move through your day
Minimizing junk food cravings during the day
Starting your day on a path of choosing healthy foods
Finding the time for breakfast
Breakfasts that you can take with you
Every food is breakfast food

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S3 EP30: Oh, God, That’s embarrassing. Sep 08, 2020

No one is immune from the occasional embarrassing moment, even in the gym. In fact, embarrassing gym moments are probably to be expected, especially when you’re doing something that’s new to you. It’s important to remember that you’re not alone and that the best way to move on from these embarrassing moments is usually just to share a laugh at yourself and the situation with somebody. In today’s episode, we explore some embarrassing gym moments and some laughs.

Topics Discussed in Today’s Episode:

The difference between a massage therapist and a masseuse
Embarrassing gym moments
Breast milk leaking
Hitting yourself in the face with the bar
The funny side of embarrassing moments
Sharing embarrassing stories with the group

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S3 EP29: There Are No Superheroes Sep 01, 2020

In this week's episode Rachael and Kelsea discuss how it truly isn't possible to do it all and how that's okay. Comparison is the thief of joy.
Our nutrition challenge begins Sept 1st! Head over to our FB group to join in with the rest of our community.

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S3 EP28: Take Your Accountability Back Aug 25, 2020

Accountability is a popular buzzword in the health and fitness space. But what does it really mean? Do you really need to recruit – or even pay – other people to hold you accountable? In today’s episode, we’re going to offer a different perspective on the topic of accountability in fitness and how to use it in your favor.

Our free Nutrition Challenge begins September 1st. Txt the word CVG800 to 29071 to start with the rest of our community.

Topics Discussed in Today’s Episode:

A new perspective on accountability
Surrounding yourself with positive people who support your goals
Choosing people who fill your cup in areas that you lack without taking over
What getting healthier means, beyond what you eat and how much you work out
Being responsible for yourself
Embracing your own power over your choices
Taking responsibility for your successes as well as your failures
Our upcoming Nutrition Challenge

RELATED LINKS

Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
Our Fitness Blog.
Behind the scenes at CVG.

S3 EP27: Working Out With Barbells & Oly Lifting Aug 18, 2020

As TTSL enters its new training cycle, we’re bringing you an episode about a very important aspect of general fitness: barbell work. Listen to today’s episode to learn more about the barbell and Olympic lifting. We’ll be discussing how even beginners can work with a barbell, why barbell work is essential to your training and overall fitness, and how barbell training translates to your everyday life.

Topics Discussed in Today’s Episode:

Maximizing your time in the gym
Olympic lifting
How beginners can work with a barbell
Why barbell work is essential to your training
How preparing your body for lifting prevents injury
Lifting and posture
The safety of learning to lift
How barbell training translates to your everyday life
- Flexibility
- Improving your vertical jump
- Building muscle
- Coordination
The feeling of empowerment that comes with lifting a barbell over your head
Building focus

Our TOPPODCAST Picks

Follow Us

Stay Connected

The Thick Thighs Save Lives Podcast

Related Podcasts

Links

Stay Connected