The Sword & The Ribbon Podcast

The Micro Squad
  • 5.0 (18)
  • HEALTH & FITNESS
  • UPDATED BIMONTHLY

Are you a warrior at heart? Grab your sword and your headphones and join the Mother of Valkyries, Sam Willens for The Sword and The Ribbon Podcast! We are going to talk about training, food, thoughts, and feelings. Awaken your Inner Warrior with this bi-weekly podcast. So get ready to grab a cozy drink and pull up a chair in the House of Wind to listen!

  1. The Sword & The Shift · 033

    09/03/2024

    The Sword & The Shift · 033

    Has something ever happened to you that sucked? Obviously, we’re all human. This is the last chapter of Season 2! Sam talks about when plans don’t go the way we want, we can practice a mindset shift, PIVOT and go on to our next chapter without getting stuck. Sam reviews all the chapters of this season by applying a mindset shift to the topic of each episode. Until next episode, remember you’re a Valkyrie! Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

    26 min
  2. The Sword & The Valkyrie Artist · 032

    08/20/2024

    The Sword & The Valkyrie Artist · 032

    Did you know there’s such a thing as too much positivity? In this chapter Valkyrie Val joins Sam to talk about toxic positivity and how it is woven into toxic fitness culture. Val shares their story and talks with Sam about burnout and using art as a healthy way to cope. Val shares a poem they wrote and the impact Valkyrie Squad has had on their life! Connect with Valkyrie Val on Instagram - @UndercoverSiren Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

    34 min
  3. The Sword & The Mind • BONUS (014)

    08/08/2024 · BONUS

    The Sword & The Mind • BONUS (014)

    In bonus chapter pocketstilling 14, our Mindstilling Guide, Becca helps us escape for a moment into a safe space. She reminds us that when the world gets too much, we can give ourselves permission to just breathe. If you don’t know what mindstilling is yet, head over to episode 002 for an overview before you listen. Find a quiet, peaceful place and take a deep breath to start this episode.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

    4 min
  4. The Sword & The Kingdom of Burnout · 031

    08/06/2024

    The Sword & The Kingdom of Burnout · 031

    Do you ever feel burnout like Aelin Galathynius? In this chapter, Sam talks all about burnout. What is it? Who can experience it? Cough…all of us…cough. What it looks like, how you can experience burnout in fitness, and how to prevent it. Sam talks about the 12 stages of burnout and how even Aelin from the Throne of Glass series experienced it.  This episode contains spoilers for the Throne of Glass series by Sarah J Maas. If you want to avoid spoilers, I would recommend skipping this episode. Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

    26 min
  5. The Sword & The Rock Climber • 030

    07/23/2024

    The Sword & The Rock Climber • 030

    Do you think rock climbing is cool as f*ck? In this Chapter, Sam interviews her sister Alina, a professional in the rock climbing world. Alina shares her story about how she got into rock climbing and what it’s like to teach in the industry. Sam and Alina discuss what it’s like to have imposter syndrome in your career and how to deal with the feeling of not fitting in.  This episode contains themes about body weight, diet culture, eating habits, bodyshape, and mental illness. If any of those topics are something that will upset you, or cause any type of negative impact, I would recommend skipping this episode. Connect with Alina on Instagram - @bean.climbing Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

    49 min
  6. The Sword & The Imposter • 029

    07/09/2024

    The Sword & The Imposter • 029

    Have you ever felt like there’s two of you? One is the real you, and the other feels like an imposter. In this chapter, Sam talks about Imposter Syndrome and how it relates to fitness. She goes through the five types of Imposter Syndrome with helpful tips to help you to feel more like you, and less like an imposter.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

    20 min
  7. The Sword & The Mind · BONUS (013)

    07/04/2024 · BONUS

    The Sword & The Mind · BONUS (013)

    In bonus chapter pocketstilling 13, our Mindstilling Guide, Becca helps us welcome the river that flows through each of us. Feel it gently wash away any tension and anxiety as you slowly relax. If you don’t know what mindstilling is yet, head over to episode 002 for an overview before you listen. Find a quiet, peaceful place and take a deep breath to start this episode.  Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

    4 min
  8. The Sword & The Dietitian Part 3 • 028

    06/25/2024

    The Sword & The Dietitian Part 3 • 028

    Ever wonder if your food choices can affect your hormones? This chapter resident Valkyrie Squad dietitian Morgan Chojnacki is back to chat with Sam about all things relating to hormones. Morgan discusses how certain foods and drinks can affect your hormones and gives tips on how to help keep your hormones balanced.  This episode contains a trigger warning: This episode contains themes about body weight, diet culture, eating habits, eating disorders, and mental illness. If any of those topics are something that will upset you, or cause any type of negative impact, I would recommend skipping this episode. Connect with Morgan on Instagram - @momobooksandeats Connect with us over on Instagram - @TheSwordandTheRibbonPodcast For more podcast info: theswordandtheribbon.com For more info on Valkyrie Squad: thevalkyriesquad.com For more info on The Micro Squad: themicrosquad.com

    50 min
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Are you a warrior at heart? Grab your sword and your headphones and join the Mother of Valkyries, Sam Willens for The Sword and The Ribbon Podcast! We are going to talk about training, food, thoughts, and feelings. Awaken your Inner Warrior with this bi-weekly podcast. So get ready to grab a cozy drink and pull up a chair in the House of Wind to listen!

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