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
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
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
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 do...
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
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
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
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
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
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