Co-create Caroline Addington, PhD

Q+A TIMESTAMPS ~ 2:30 - Q1: “Do you think there are direct benefits to bodybuilders in yoga and Pilates type practices?”
6:50 - Mobility training resources
8:19 - Going down the rabbit hole of end range loading, loaded stretching and other mobility training techniques
19:51 - Food for thought on loading joints across all of their “positional possibilities”
23:25 - Q2: “Is it important to switch up your gym routine and how often?”
24:05 - Training variation and its importance in training longevity
26:22 - Wisdom from humans still active in their 50s and beyond
34:00 - Good rule of thumb for balancing routine and variety in the gym
34:50 - Q3: “I’m a cardio athlete and not seeing progress in the gym. How do I build muscle without killing my cardio gains?”
36:46 - Why strength training is beneficial to all athletes
40:43 - Hypertrophy training and endurance athletes
42:22 - If you’re not seeing gym progress, this is likely why
43:47 - Q4: “What’s your favorite form of preworkout? natural or not?” 😂
44:38 - My beef with preworkout & why I’m a bananas and coffee stan
47:40 - Natural or not?
48:59 - Why I don’t take creatine or protein powder for gainz
RESOURCES MENTIONED IN THIS SHOW ~ Overcoming Gravity by Steven Low
Lucas Hardie aka @rangeofstrength on Instagram
The Ultimate Off Season Training Manual by Eric Cressey
THANKS FOR LISTENING! Head to iTunes and leave a review for the podcast! It really helps the podcast out and would mean the world to me 💜 Thanks for tuning in and being part of an incredible podcast community 🥹💜
Lots of love,
Caroline

“when we turn our next goal or our next desire to something meaningful, something truly life-altering from the inside, heart opening… when we do that then the circle [of life] emerges and we realize that it’s been there all along.” - Andrea Menard
IN THIS EPISODE…
What is rematriation and why is it so important for our future? Circular living and circular thinking The beautiful side of fear Inclusivity as a trait of the Sacred Feminine WELCOME ANDREA MENARD
Andrea Menard is an accomplished Métis singer/songwriter, actor, speaker, wellness trainer, and the founder of the Sacred Feminine Learning Lodge. As seen in USA Today, Andrea is an influencer in feminine leadership and was named one of WXN Canada’s Most Powerful Women: Top 100 Award Winner in 2020. An advocate for rematriation and reconciliation, Andrea helps all-gendered people to reclaim and embody the qualities of the Sacred Feminine. She is also the author of the Seeds from the Sacred Feminine Wisdom Cards, (Mango Publishing) which contains 52 gentle, land-based teachings and beautiful paintings by Metis painter, Leah Dorion.
One of the co-stars of the new hit CTV series, Sullivan’s Crossing, Andrea is a five-time Gemini-nominated actress, a 16-time music award winner, and was named ACTRA National’s “Woman of the Year” for 2021. She has released 5 award-winning albums, including her latest Michif language album, a symphony show, 2 television programs, and her TEDx Talk called “Silent No More” has reached almost 200,000 views. Andrea  has performed for royalty, prime ministers, governor-generals, residential school survivors, families of the missing and murdered Indigenous women, and even sang her song “Peace” to the world’s NATO generals. 
Born in Manitoba, Andrea is a proud member of the Metis Nation of Canada. Her Metis family originates from St. Laurent, Manitoba. Andrea currently lives in the unceded traditional territory of the Squamish, Tsleil Waututh, and Musqueam peoples, also known as Vancouver, British Columbia, Canada.
CONNECT WITH ANDREA
WEBSITE: www.andreamenard.com
LINKEDIN: @andreamenard
TWITTER: @andreamenard
FACEBOOK: @andreamenardmusic
INSTAGRAM: @andreamenardmusic
YOUTUBE: @andreamenardmusic
iTUNES: @andreamenard
SPOTIFY: @andreamenard
SOUNDCLOUD: @andreamenard
BANDCAMP: @andreamenard
EMAIL: admin@andreamenard.com
RESOURCES MENTIONED IN THIS SHOW ~
ANDREA’S SEEDS FROM THE SACRED FEMININE WISDOM CARDS
THE SACRED FEMININE LEARNING LOUNGE
HOLY HIIT!?
THANKS FOR LISTENING!
Head to iTunes and leave a review for the podcast! It really helps the podcast out and would mean the world to me 💜 Thanks for tuning in and being part of an incredible podcast community 🥹💜
Lots of love,
Caroline

We’re back! From a mini vacay! With menstrual expert and advocate for holistic cyclical living, Lisa Jara. Join us for a nourishing conversation about the cycles of our lives, what we can learn from menstrual cycles about navigating change and much more.
MEET LISA JARA ~
Lisa Jara is a menstrual health agent of change, helping women and menstruating folks to not dread "that time of the month", but holistically address the deeper causes of menstrual health challenges like PMS, PMDD, painful periods, endometriosis or PCOS, so they have a happy, healthy period and can navigate challenging life transitions with unshakable trust in themselves and their body.
CONNECT WITH LISA
On the web: https://lisa-jara.com
Sign up to get her Soul Mail! https://lisa-jara.com/en/soul-mail-sign-up
Find her on the gram: https://www.instagram.com/_lisajara
On the Facebooks: https://www.facebook.com/its.lisa.jara
LinkedIn: https://www.linkedin.com/in/lisa-jara
And YouTube: https://www.youtube.com/channel/UCG3IUe0ROGTtuw8r3Pmwz9Q
FAVORITE MOMENTS FROM THIS EPISODE ~
Why generalized advice about what to eat during each menstrual phase doesn’t always work Letting the cycles of our lives move at their natural pace Creating space for choice in the midst of our shitty human experiences Learning from our resistance to life RESOURCES MENTIONED IN THIS SHOW ~
SIGN UP FOR A HOLY HIIT CLASS!
LEARN MORE ABOUT THE HAPPY PLACE CHALLENGE!
GODDESS WISDOM MADE EASY BY TANISHKA
BRENE BROWN’S MAGICAL WORK
DAVID BEDRICK, UNSHAME YOUR LIFE
THE WAR OF ART BY STEVEN PRESSFIELD
DETAILED EPISODE BREAKDOWN ~
0:00 - 10:00 ish:
Meet Lisa! Join us for the Happy Place Challenge starting July 10th!  Lisa’s hot take on what it means to live cyclically Cyclical living alongside our existing obligations  10 - 20:00 ish:
Why generalized advice about what to eat during each menstrual phase doesn’t always work Why coming to trust the body is a whole damn process 😂 Lisa’s journey from OCD and anorexia into trusting her body What cyclical living can teach us about impermanence 20 - 30:00 ish:
How to work with the mini death-rebirth menstruation cycles The connection between PMS and our emotional expression A practice for microdosing your feelings :) The intersection between astrology and menstruation 30 - 40:00 ish:
Letting the cycles of our lives move at their natural pace Unlearning shame 💜 Exploring our shared experiences of shame Shame as a social connector in one sense 40 - 50:00 ish:
Welcoming the full range of human emotion Creating space for choice in the midst of our shitty human experiences Gently guiding our attention towards resourceful solutions Effectively navigating our way through problems Holding the meta-belief that we can rise to any challenge on our path 50:00 ish and beyond:
Learning from our resistance to life Caroline’s “Year of Hard” Challenge Biggest takeaway lessons from the Year of Hard Challenge so far The importance of not only leaving the comfort zone but having a comfort zone to return to How to find Lisa on the interwebs THANKS FOR LISTENING!
Head to iTunes and leave a review for the podcast! It really helps the podcast out and would mean the world to me 💜 Thanks for tuning in and being part of an incredible podcast community 🥹💜
Lots of love,
Caroline

Ever wondered how we, as a society, got to our modern day idea of what it means to be "feminine?" Hayley Shapley is here to break it down for us. As an award-winning journalist and author, Hayley guides us through a brief history of strong women and how we've found ourselves with our modern ideas about "femininity" and muscularity in women. Tune in to get taken to school with me 👽
MEET HAYLEY SHAPLEY ~
Haley Shapley is an award-winning journalist, a certified group fitness instructor, and the author of Strong Like Her: A Celebration of Rule Breakers, History Makers, and Unstoppable Athletes, which traces the previously untold history of women who defied convention in pursuit of physical strength.
She's contributed to Teen Vogue, Shape, Self, Shondaland, Forbes Health, and hundreds of other publications. When she's not writing, she's usually working toward a fitness goal; past pursuits have included running a marathon, riding her bike 200 miles, and competing in a bodybuilding show.
CONNECT WITH HAYLEY
On the gram: @hayleyshapley
On the web: hayleyshapley.com
Check Out Hayley’s Book! Strong Like Her: A Celebration of Rule Breakers, History Makers, and Unstoppable Athletes
FAVORITE MOMENTS FROM THIS EPISODE ~
How the Industrial Revolution shaped our modern day view of “femininity” How a binary conception of gender creates polarity between “men” and “women” Misconceptions about fitness, female fertility and energy levels that date back to the Victorian Era How legislation opened doors for women in the 70s and beyond What happens when you start to question your perceived limitations? RESOURCES MENTIONED IN THIS SHOW ~
PODCAST EPISODE: HOW TO MAKE THE GYM A HAPPY PLACE [USING BIOLOGY INSTEAD OF WILLPOWER]
LEARN MORE ABOUT THE HAPPY PLACE CHALLENGE!
DETAILED EPISODE BREAKDOWN ~
0:00 - 10:00 ish:
Meet Hayley! Join us for the Happy Place Challenge starting July 10th!  How Hayley got into strength sports and eventually got curious about the history of strong women 10 - 20:00 ish:
Hayley’s hunt for ancient examples of strong women Reflecting on times throughout history where muscularity in women was more widely accepted How the Industrial Revolution shaped our modern day view of “femininity” How a binary conception of gender creates polarity between “men” and “women” Muscle beach and America’s changing views on “working out” 20 - 30:00 ish:
Pudgy Stockton being a baddie with her possé 💅🏽
Pudgy Stockton - the Queen of Muscle Beach The culture of the original Muscle Beach How Pudgy changed women’s perspective on weight lifting ❤️‍🔥 Social media and aesthetic goals Aesthetic goals as a gateway into a deeper relationship with what our bodies are capable of 30 - 40:00 ish:
The subjectivity of “bulky” and how it limits the potential of women Misconceptions about fitness, female fertility and energy levels that date back to the Victorian Era The importance of relatable role models in helping women live into their full potential How legislation opens doors for women and the role of Title IX 40 - 50:00 ish:
Social media, diverse representation and normalizing our desires and aspirations What happens when you start to question your perceived limitations? The many many types of strength that women embody ❤️‍🔥 Hayley’s incredible experience of writing and publishing her amazing book, Strong Like Her  THANKS FOR LISTENING!
Head to iTunes and leave a review for the podcast! It really helps the podcast out and would mean the world to me 💜 Thanks for tuning in and being part of an incredible podcast community 🥹💜
Lots of love,
Caroline

Today’s episode is such an incredible honor to put out into the world - fam, meet Lauren LoGrasso 💜 Lauren is a highly accomplished and award-winning podcaster, singer/songwriter and public speaker. And today, she’s here to share BEAUTIFUL thoughts about the connection between our bodies and our creative lives.
MEET LAUREN LOGRASSO ~
Named by Podcast Magazine as one of the twenty two unsung heroes of podcasting and by CEO Weekly as one of the top 10 inspiring women to follow, Lauren LoGrasso has carved out a major name for herself in media and entertainment.

Lauren LoGrasso is a multi-passionate creative best known for her extensive work as a podcast host, executive producer, singer/songwriter, SAG-AFTRA actor and public speaker.
 
As a podcast host and EP she has helped create and produce hit shows such as We Can Do Hard Things with Glennon Doyle (premiered at #1 & named top new podcast of 2021 by Apple and Amazon,) Brené Brown's Unlocking Us (Premiered at #1 and named top new podcast of 2020 by Apple,) Anything Goes with Emma Chamberlain, Lauren Conrad: Asking for a Friend (Premiered at #1,) The goop Podcast, Girlboss Radio, Meaningful Conversations with Maria Shriver, From the Heart with Rachel Brathen (aka Yoga Girl), Queerified with Gigi Gorgeous and Mimi, Goopfellas, She Rates Dogs: The Podcast, No F*cks Given Podcast, Pod is a Woman, Crazy Stupid Fangirls, Self-Service Podcast and her own show, Unleash Your Inner Creative with Lauren LoGrasso. All of these shows premiered on the Apple top charts and continue to chart regularly in multiple countries.
 
Unleash Your Inner Creative, which she executive produces and hosts (under her company Lauren LoGrasso Productions LLC,) recently won a Signal Award, was named a Webby Award Honoree, has won four communicator awards (best host and best show,) a Hermes Platinum Award (best podcast,) a W3 Award (best host,) and has been nominated for multiple People's Choice Podcast awards. It is frequently on the top 200 charts in multiple countries, was on Apple's New and Noteworthy 37 times and has a solid 5 star review. Lauren and the show have been featured in publications such as Podcast Magazine, Business Insider, Maria Shriver's Sunday Paper, In Touch Weekly, VoyageLA and on NBC LX, The JAM Chicago and Cheddar TV, as well as dozens of additional podcasts and radio shows.

As an interviewer she's talked with the Likes of Guy Raz (NPR,) Julia Cameron (The Artist's Way,) DJ Khaled, Melody Beattie (Codependent No More,) Sharon Stone, Kathy Griffin, Jim Kwik (Kwik Brain,) Ledisi, Mira Sorvino, Amanda Peet and many more.

Previous work includes her time hosting and producing at AfterBuzz TV for AfterShows such as Ozark, Big Brother, and Grace and Frankie and Executive Producing and co-hosting Maria Menounos' radio show at SiriusXM and guest co-hosting on The Mitch Albom Show.

As a singer/songwriter, she's known for working with Grammy-Award Winning producer, Jeff Bova, having her music placed in the award-winning short film, Cats Outta The Bag and the award-winning feature film, Love Market (Which she also starred in,) playing iconic venues such as House of Blues Sunset, The Viper Room, Hardrock Cafe (Hollywood and Detroit,) and getting featured in People Magazine, Yahoo, as well as on top shows on both SiriusXM and Terrestrial radio.
 
As a public speaker she has been featured at the Girlboss Rally, as well as being a keynote speaker at The Pretty Thing Tour, Michigan State University, The Publisher’s Publicity Association and more.
 
She graduated from Michigan State University with a BFA in Acting and a BA in Communication with an emphasis in media.
CONNECT WITH LAUREN
On the gram: https://www.instagram.com/laurenlograsso/
On TikTok: https://www.tiktok.com/@laurenlograsso
On YouTube: https://www.youtube.com/laurenlograsso
On the Twitters: https://twitter.com/laurenlograsso
Listen to her music and see all the cool things People Magazine has sa

Just you + me + the microphone today, friends! 🎉 This episode is here to help normalize all the awkward things you might experience when you get started on your gym journey! If you’re just getting started in the gym or if you’ve been gym curious, I hope this episode helps you feel less alone and let’s you know that you’re in great company 👍🏻
FAVORITE MOMENTS FROM THIS EPISODE ~
The universal experience we all have on our very first day in a commercial gym Why feeling self conscious about our lifting form is actually a good thing Holding a healthy awareness that we don’t know everything Anticipating a very common dip in motivation at the one month mark All the amazing experiences you have to look forward to in the gym and beyond!!! 🎉🎉🎉💜💜💜🌈🌈🌈  RESOURCES MENTIONED IN THIS SHOW ~
PODCAST EPISODE: HOW TO MAKE THE GYM A HAPPY PLACE [USING BIOLOGY INSTEAD OF WILLPOWER]
LEARN MORE ABOUT THE HAPPY PLACE CHALLENGE!
DETAILED EPISODE BREAKDOWN ~
0:00 - 10:00 ish:
The universal experience we all have on our very first day in a commercial gym How to overcome the awkward experience of feeling lost in the gym How to approach people and make gym friends 🥰 10 - 20:00 ish:
Why feeling self conscious about our lifting form is actually a good thing Our relationship with our lifting form evolves over time Novel movements are great for bodies (even when we’re self conscious about them) 20 - 30:00 ish:
Holding a healthy awareness that we don’t know everything Using the feelings of self consciousness to drive the pursuit of mastery When is the tipping point where we truly fall in love with the gym? Important differences between sustainable fitness habits and “quick fix weight loss” strategies Anticipating a very common dip in motivation that I’ve noticed at the one month mark The beautiful, magical, sacred opportunity for unconditional self love that pops up on a gym journey Choosing to experience unconditional joy in our bodies 30 - 40:00 ish:
Shifting and evolving gym goals over time Tips and guidance for your first workout in the gym Tips on how to use the feeling of being self conscious about form productively How to navigate ‘the dip’ that many people experience on their gym journey All the amazing experiences you have to look forward to in the gym and beyond!!! 🎉🎉🎉💜💜💜🌈🌈🌈  THANKS FOR LISTENING!
Head to iTunes and leave a review for the podcast! It really helps the podcast out and would mean the world to me 💜 Thanks for tuning in and being part of an incredible podcast community 🥹💜
Lots of love,
Caroline