Bend and Snatch

Pennie Varvarides
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The inclusive fitness podcast exploring how we make gains in both strength and flexibility at the same time, whilst zooming out to discuss the bigger picture. On Bend & Snatch, we take deeper dives into the issues affecting health and training, with the help of different industry guests, to get into the nitty-gritty. Subscribe on YT for exclusive episodes: www.youtube.com/@coachpennie Follow on Insta: www.instagram.com/superpennie

  1. FEB 13

    Are injuries inevitable? Exploring strength and flexibility with Tasha Louie | #19

    I spoke to Tasha Louie about how she achieved the Van Damme Split, combining strength and flexibility training, and how to navigate injuries. This was a really interesting chat about balance and perspective in training and life and a reminder that there's no such thing as too old to start training or learn a new skill. Follow Tasha on Instagram @tasha.louie Follow Pennie on Instagram @superpennie Get tickets to Bendy Strong Workshop, 21 Feb at Crossfit Braze, Sheffield: https://www.stronghabits.uk/event-details/bendy-strong-workshop Discount code: BENDANDSNATCH

    1 hr

  2. JAN 16

    Is cardio killing your gains? | #18

    Talking about the importance of cardio and looking at how it impacts lifting. I discuss how to effectively integrate cardio into a weightlifting programme and share how I went from zero running to 3 sessions a week whilst still hitting various lifting PBs in the gym. Find Pennie on Instagram: @superpennie Train with Pennie: ⁠StrongHabits Training App Code: YOUTUBE25

    28 min

  3. JAN 9

    The Science of Strong Bones: Strength Training for Women | #17

    Many women are advised to focus on cardio for their health, with a big push towards Pilates particularly popping off of late. But when it comes to bone density, longevity, and independence, cardio and Pilates aren't enough - especially if you wanna ward off osteoporosis. In this episode, I break down why strength training and plyometrics are essential for women, especially as they approach and move through menopause. You’ll learn how lifting weights and impact-based movements stimulate bone growth, reduce the risk of osteoporosis, and help protect against fractures later in life. Why bone density naturally declines with age, and how to slow or reverse it The role of strength training in building resilient bones How plyometrics stimulate bone growth And how to train smarter for long-term health, not just aesthetics This episode is for women who want to stay strong, mobile, and independent for life, and for anyone who believes training should support health at every stage ▶️ Watch now and take control of your long-term bone health Find Pennie on Instagram: @superpennie Train with Pennie: ⁠StrongHabitsApp⁠

    21 min

  4. 12/19/2025 · BONUS

    How to use naps to boost athletic performance | #16 BRIEF

    Get the cheat sheet FREE: https://mailchi.mp/f1e6ee987070/performancenapsLooking at the latest research to see how we can make the most of napping to boost athletic (and cognitive) performance. Do you ever take afternoon naps? Have you noticed any meaningful difference in your training when you do?References:PMID: 37700141PMID: 34559915.PMID: 36690376PMID: 33920560Find Pennie on Instagram: @superpennie Train with Pennie: ⁠https://tinyurl.com/StrongHabitsAp⁠Discount Code: YOUTUBE25

    9 min

  5. 12/12/2025

    Hypermobility and EDS in circus training, with Jessie Raard | #15

    I spoke to Jessie Rard about his unique journey from a self-taught semi-professional circus artist to coach, as they navigated health challenges like long COVID and hypermobility. We discuss the importance of strength training for hypermobile individuals, the complexities of Ehlers-Danlos syndrome, and the intersection of neurodiversity with hypermobility. We also chat about the Venn diagram of hypermobile, trans and neurodivergent people (which often seems like one big circle...)References:Prevalence of Hypermobile Ehlers-Danlos Syndrome in Transgender and Gender Diverse Individuals: A Retrospective Cohort Study: https://pubmed.ncbi.nlm.nih.gov/40986523/ SARS-CoV-2 or Vaccinal Spike Protein can Induce Mast Cell ActivationSyndrome (MCAS):https://pubmed.ncbi.nlm.nih.gov/38693735/Find Jessie on Instagram: @twistedfoxtrainingFind Pennie on Instagram: @superpennie Train with Pennie: ⁠https://tinyurl.com/StrongHabitsAp⁠Discount Code: YOUTUBE25

    58 min

  6. 12/05/2025

    Are isometrics useful for muscle growth? | #14 BRIEF

    In this brief, Pennie discusses the role of isometric exercises in muscle growth and hypertrophy. They explain what isometrics are, present findings from recent studies comparing isometric training to dynamic contractions, and share practical applications for incorporating isometrics into workouts. The conversation emphasises the importance of muscle control and the potential benefits of isometric exercises for strength training, even without equipment. References: Varovic et al: https://cdnsciencepub.com/doi/10.1139/apnm-2025-0238?ck_subscriber_id=694807173 Oranchuk et al: https://pubmed.ncbi.nlm.nih.gov/30580468 Maxick: Muscle Control: https://amzn.to/4pJp1yM

    8 min

  7. 11/28/2025

    (13) Everything you need to know about GLP1 medications, with James Lee

    Pennie speaks to James Lee, a pharmacist, nutritionist and strength coach, about GLP1 medications They discuss who these meds are for, what they do and what the risks of using them are They also touch on the shame and stigma associated with medicated weight loss Find James on Insta @JamesLeePT And on Skool Find Pennie on Insta @superpennie Get 50% off your first month inside Pennie's Strong Habits training app using the code: HALFFIRSTMONTH or get 12 months for the price of 9 with an annual membership. Sign up here

    56 min

  8. 11/21/2025

    (12) Prioritising flexibility: Tips from a hand-balancer, with Garrett Kuljian ( @Gmoneymvmt)

    In this episode of Bend and Snatch, host Pennie Varvarides talks with Garrett Kuljian, AKA  @Gmoneymvmt , about flexibility, movement, and hand balancing. Garrett, a doctor of physical therapy and hand balancer, shares his journey into flexibility training, starting from Olympic weightlifting to mastering handstands. They discuss integrating strength and flexibility in training, the importance of prioritising flexibility, and the challenges of balancing different training goals. Garrett also shares insights on injury prevention, the role of flexibility in overall fitness, and his personal achievements in flexibility and strength Main Takeaways Flexibility training can be integrated with strength training for better results.Prioritising flexibility can lead to long-term benefits in movement and strength.Flexibility training requires patience and consistency.Understanding personal training goals helps in structuring effective workouts.Find Garrett on Instagram: https://www.instagram.com/gmoneymvmt or on YouTube: https://www.youtube.com/@Gmoneymvmt Find Pennie on Instagram: http://www.instagram.com/superpennieTrain with Pennie: ⁠https://tinyurl.com/StrongHabitsAp⁠Discount Code: YOUTUBE25

    55 min
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About

The inclusive fitness podcast exploring how we make gains in both strength and flexibility at the same time, whilst zooming out to discuss the bigger picture. On Bend & Snatch, we take deeper dives into the issues affecting health and training, with the help of different industry guests, to get into the nitty-gritty. Subscribe on YT for exclusive episodes: www.youtube.com/@coachpennie Follow on Insta: www.instagram.com/superpennie

Information

  • Creator
    Pennie Varvarides
  • Years Active
    2025 - 2026
  • Episodes
    19
  • Rating
    Clean
  • Copyright
    © Pennie Varvarides
  • Show Website
    Bend and Snatch