279 episodios
The Thick Thighs Save Lives Podcast Constantly Varied Gear
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- Salud y forma física
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Join the CVG Nation app: https://www.constantlyvariedgear.com/pages/cvg-nation-app or search CVG Nation in your phone's app store.
Join our group: https://www.facebook.com/groups/416198445414413/ or search Fitness Programming by CVG on Facebook
Kelsea and Rachael explore and challenge conventional standards surrounding women's wellbeing. New listeners...check out these episode favorites:
EP15: Abs Aren't Made in the Kitchen
EP72: Beauty Is Not the Rent We Pay to Exist
EP159: Be Bad at Something and Enjoy It
Kelsea & Rachael's workout program: TTSL Daily
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EP279 Our Top 5 Favorite Core Exercises
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!:
Farmers Carries
Deadbugs
Bird Dogs
Jumping Squats
Jumping Lunges
Box Jumps
Speed Skaters
Broad Jumps
Planks
Med Ball Slams
Mountain Climbers
Alligator Rolls
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 -
EP278 Would You Tell Your 5 Year Old To Diet?
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 -
EP277 You Are Worthy! Rock the Boat with Guest Amy Green Smith
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 -
EP276 We Said F*ck the Scale and Eileen Hittle Listened. Hear Her Story.
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 -
EP275 Hydrogen Water: Blowing Bubbles or Blowing Smoke?
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 Mo -
EP274 It's Not About Me! Or Is It? Find Out with Guest Frederik Imbo
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