Episodes
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Have you ever joked about not trusting yourself? Most of us have when confronted with something we told ourselves we wouldn’t do. This episode was originally aired in 2022 and it’s worth revisiting because breaking promises we make with ourselves feels bad and the summer can be especially challenging when it comes to showing up for yourself. So let’s take another look at why we don’t trust ourselves in the first place, and how a lack of confidence can give away your power. Listen for tips on how to set sustainable goals, engage in positive self-talk, and be less affected by the things people around you say. It may not happen overnight and that’s ok. Setting an intention and following through doesn’t always turn out the way you planned. That’s ok too! Start TODAY on rebuilding that trust. We believe in you!
(00:03:35) Rachael’s most amazing vacation in Arizona(00:05:13) A funny story about hiking and edibles
(00:10:05) A look at the root cause of why we don’t trust ourselves
(00:11:00) A lack of confidence in yourself and how it gives away your power
(00:13:57) Breaking agreements with yourself and deeming yourself unreliable
(00:17:17) Not showing up affects friendships and your relationship with yourself
(00:19:38) Setting unsustainable goals leads to negative self talk
(00:22:15) Building trust with yourself at a realistic pace
(00:24:13) Why you can’t be afraid to fail
(00:25:39) Knowing that you show up for things is like signing the check you wrote
(00:27:30) Being unaffected by the comments of the people around you
(00:29:09) Setting an intention with yourself and following through doesn’t have to look perfect
(00:33:01) How to pivot and not get stuck when it’s not your fault, but it is your responsibility
(00:35:13) How restricting and cutting out food groups is unrealistic
(00:36:35) Mistrusting yourself when it comes to nutrition and the abusive cycle it leads to
(00:39:55) Do things today that build trust with yourself and note them
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
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Summer can be a real blast! And depending on where you live, it can be short. And in your attempt to soak in every minute of sunshine, your fitness routine may end up playing second fiddle. But hold on, you’ve worked so hard up to this point. Don’t let summer be the beginning of the end of 2024’s fitness and nutrition goals, because RIGHT NOW is when it happens! Let’s fast forward to the fall for a minute. Do you see yourself regretting the loss of your fitness as you slide into the chaos of the holidays? Before you know it, it’s New Years and you are making resolutions again. It doesn’t have to go down like that!
In this episode, Kelsea and Rachael share tips on how to be realistic, flexible, and prepared this summer so that you keep the deals you make with yourself and get your workout in despite having travel plans, and maybe kids home or less equipment. The hardest part of keeping a routine in summer is not the workout, it’s being honest with yourself. But so what if your routine looks a little different over the next several weeks? Give yourself some grace but don’t let your habits fail. It’s summah time! Let’s GO!
(00:00:00) Introduction
(00:01:21) A discussion of peanut butter
(00:08:45) Shopping at Trader Joe’s
(00:13:40) How summertime disrupts routines
(00:17:30) The onset of summer is when habits begin to fail
(00:18:25) Times of the year where your fitness will look different
(00:20:50) Moving something down on the priority list doesn’t mean moving it off
(00:22:23) Making and keeping deals with yourself to build confidence
(00:24:45) Tip 1: Look at your summer schedule and set realistic commitments
(00:25:02) Be flexible and consider changing the usual time of day for fitness in summer
(00:28:19) Facing friction points and self negotiations in early morning workouts
(00:31:03) Being flexible with the amount of time you spend working out
(00:31:46) Equipment and a repertoire of planned, shorter workouts
(00:33:37) The TTSL dumbbell track with daily programming
(00:34:21) Including kids in your workout can be quality time spent
(00:40:57) Concerns about how your workout clothes need to change in the summer
(00:41:37) Wearing less clothes and feeling comfortable in the heat and in your own skin
(00:47:05) Giving yourself some grace during this time
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
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Missing episodes?
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Today’s guest, Jackie Stiles, is one of the most renowned basketball players in the history of the women's game. Did we mention that Jackie is 5’8” and from a small Kansas town, population 600? Against all odds Jackie rose to stardom because of her heart, her determination, and unwavering work ethic. Her story is truly inspiring.
In today's episode, we talk about her journey to the Hall of Fame, her 1000 shots a day practice growing up, her thoughts on the direction of women's professional sports and her lifelong passion for fitness! Tune in to hear how fitness carried Jackie through her most difficult times and made her who she is today. We are truly grateful to be among the millions of people she has inspired and impacted. We hope you enjoy this conversation as much as we did!
Jackie's Website
(00:00:00) Introduction(00:00:30) Introducing Jackie Stiles to the podcast
(00:01:00) Jackie’s incredible accomplishments
(00:03:10) Jackie’s documentary: The Jackie Stiles Story: Anything Is Possible!
(00:04:10) What it was like to have 18 home scouting visits in 19 days
(00:06:14) Jackie’s beginnings and the influence of her dad.
(00:07:10) The biggest key to Jackie’s success
(00:09:33) What drives Jackie and how that’s trickled into other aspects of her life
(00:12:50) How you can accomplish something special when it's about others
(00:13:44) Jackie’s rare cancer diagnosis and small acts of kindness
(00:14:25) The power of people coming together for a cause and superhuman energy.
(00:17:47) How Jackie has been guided by gut decisions
(00:22:58) Whether Jackie had trouble adjusting to fame
(00:26:15) How Jackie overcame the loss of her identity and her outlook now
(00:27:55) Opening her gym was scary and hard and learning by doing
(00:28:39) What cancer has taught Jackie
(00:32:38) Jackie’s growth mindset and what fitness means to her
(00:35:34) Fitness as a lifestyle and doing hard things with others
(00:38:57) Prioritizing a workout can change lives for the better
(00:43:09) The strides made by the WNBA and the shortcomings that still exist
(00:46:13) What can be done to level the playing field for female athletes
(00:48:03) Jackie’s advice for young girls with big dreams who are coming up in a sport
(00:51:35) Jackie celebrates Caitlin Clark
(00:52:56) Where to reach Jackie
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
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In today's episode we talk about traditional bodybuilding, the go-to training for aesthetic based changes in body composition. Yes, we have qualms with the methodology, with the dieting, and with the huge focus on body fat that can lead to disordered body image & eating habits.. BUT!
We aren’t here to bash bodybuilding. There's some GREAT stuff about it!: The tempo…slowing it down is invaluable for all things! The focus on form with slow and deliberate movements..and isolation has benefits and creates a mind-muscle connection. And the PUMP! The pump is real! When you take the good from bodybuilding and leave out the bad (like 6 inch heels) you are left with functional bodybuilding. And that’s what we are talking about! You can get the aesthetic without the injury. We’ve done the lifting and dropping for you and want to tell you about our new functional TTSL bodybuilding cycle. It’s for everyone, yes YOU.
CODE: GLOWUP for 20% off Glow Up Collagen
Join the Cycle!
Our Fitness FB Group.
(00:00:00) Introduction(00:03:06) TTSL fitness programming opportunities
(00:06:50) First ever TTSL bodybuilding cycle and why
(00:08:00) The benefits and some of the drawbacks of bodybuilding
(00:09:00) The typical bro split that gym-goers often start with
(00:12:02) Three reasons why people tend to choose a bodybuilding track
(00:13:45) How Rachel and Kelsea started their gym routines
(00:15:40) Bodybuilding and diet culture
(00:20:08) Bodybuilding and aesthetic judgment
(00:21:16) Muscles on performance day of bodybuilding
(00:23:55) Real confidence is built from the inside out, not from a bikini body
(00:26:38) The length of bodybuilding sessions
(00:31:03) Pushing and pulling, isolating and injuries
(00:33:49) The reasons why both fast and slow twitch are important
(00:35:18) Bodybuilding has great principles and methods
(00:37:10) Why explosive movements and tempo go together
(00:41:57) The pump is real and why bodybuilding has a pump
(00:43:57) Why bodybuilders have been accused of “all show no go”
(00:46:17) Excellent muscle endurance
(00:47:22) Taking the good and leaving the bad
(00:49:00) TTSL training starting on June 3rd
(00:51:19) Contributing comments or questions to the Facebook group
The CVG Nation app, for iPhoneThe CVG Nation app, for Android
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
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Welcome back to Biohacking! In today's episode, Kelsea and Rachael take a look into the "therapeutic window" of the Electromagnetic Spectrum and the benefits of light therapy. We know that different wavelengths of light have different therapeutic effects on the body, and as the wavelength increases, the deeper the light penetrates. Today, Kelsea and Rachael ride the waves of visible and invisible light on the spectrum to explore the effects light waves have on our skin tissue, circulatory system, peripheral nervous system, hair follicles, muscles, joints, bones and even the brain.
In this episode, Kelsea and Rachael review 3 "very hot" light therapy biohacking products in the market today: a Red Light Face Mask by Bon Charge, a HeatPod Sauna Blanket by Hydragun, and a 7 Color LED Light Therapy Wand by Fastaid. Tune in to hear about their experience with these products. Please note: Rachael and Kelsea are not scientists or professionals in the areas of light therapy. ALWAYS TALK TO YOUR DOCTOR BEFORE IMPLEMENTING ANY OF THE BIOHACKING TOPICS WE DISCUSS IN THIS SERIES.
Red Light Face Mask by Bon ChargeCode: TTSL for 15% off site-wide
HeatPod Sauna Blanket by https://hey.hydragun.com/TTSL
No Code Needed!: Use above link for 5% off
Fastaid 7 Color LED Light Therapy Wand Amazon
(00:00:00) Introduction
(00:06:00) Biohacking quest episode part one, intro to Biohacking
(00:06:58) Red light therapy is the focus of today’s episode
(00:09:24) Kelsea’s thoughts on anti-aging
(00:15:35) Different types of light and frequencies, and what’s special about red light
(00:21:41) Red light and its effects on mitochondria
(00:26:13) Bon Charge Red Light Face Mask review
(00:31:35) Bon Charge code TTSL
(00:46:28) HeatPod Sauna Blanket by Hydragun review
(01:04:50) Biohacking on a budget: FastAid 7 Color LED Light Therapy Wand review
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
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Hot off the press: Gatorade could be banned in multiple states if its recipe isn't changed! Hold the phone! But isn’t gatorade what you give your kid after a game because you know they’ll drink it? It’s way more fun than water and it has electrolytes! Right? Ok maybe you kinda knew that something was up with it and anything that color is kinda SUS. And sometimes it’s easier to look the other way and just live, without worrying about every darn thing. In this episode, we talk about Gatorade and a number of other products on the shelf at your grocery store that have additives and preservatives that are dangerous to consume and linked to cancer, hyperactivity, and DNA mutations. Other countries have banned these substances. Why haven’t we? No need to panic. Awareness is the key here. In this episode Kelsea and Rachael list the offenders and how to spot them.
ADDITIVES, PRESERVATIVES TO LOOK OUT FOR:
Yellow 5, Yellow 6, Titanium Dioxide, Blue 1, Red 40, Red 3, Propylparaben, Brominated vegetable oil (BVO), Potassium Bromate
WHERE TO LOOK:
Snacks: Doritos, Ruffles, Cheetos, trail mix
Dips: Tostitos queso, Doritos Dip
Drinks: Gatorade, Pedialyte, Colored Drinks, Citrus Drinks
Cereal: Lucky Charms, Trix, Fruit Loops
Baked Goods: Oreos, cupcakes, muffins, Duncan Hines 'Perfectly Moist' cake mix and icing, Pillsbury 'Funfetti' cake mix, bread, cookies, tortillas
Candy: Skittles, Sour Patch Kids, M&Ms, Peeps
Links:
Yuka app
OEHHA Report Linking Hyperactivity
FDAs Explanation of GRAS
NYs Legislation
Consumer Report Overview
Toxicology of Food Dyes
(00:00:00) Introduction
(00:02:03) Foods with potentially dangerous ingredients, including Gatorade
(00:03:16) Gatorade marketing
(00:08:15) Gatorade and nostalgia
(00:10:18) Riding the line between awareness of ingredients and too much anxiety about them
(00:12:30) The Skittles “ban”
(00:14:00) These bans are about chemicals and food additives, not the foods that contain them
(00:15:35) Red dye number 3
(00:18:07) Four food additives that have been removed in other countries
(00:23:19) The effects of Red 40
(00:27:37) Categorizing a food as bad if it contains a known carcinogen.
(00:30:09) Why individual states are banning harmful food ingredients instead of the FDA
(00:36:28) The FDA’s honor system for food additives
(00:40:07) Food dyes can be found in foods that aren’t a natural color
(00:41:13) Not all food dyes are harmful, but some are
(00:41:45) Yuka, the app that lets you scan products and receive a score
(00:43:50) How scores are calculated and what they mean
(00:49:23) Using the app to get recommendations for products with a better score
CVG 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
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Meet Katie Zornes! She calls herself a depression warrior and we call her an inspiration! Katie struggled with loss, grief, and depression early on. Have you heard the saying that time heals everything? We've heard it too, and it's BS. As many of us know, it's quite possible to do the things we need to get done and to look just fine doing them, while on the inside, old wounds still feel debilitating, and we go about our day not knowing if we'll fall apart.
Katie was at odds with her body for a long time and her weight became her identity. She cursed her body and thought weight loss would be the golden ticket to a happy life. Want to hear how Katie managed to lift herself out of a very dark place using one ounce of courage at a time? Katie shares her story in the hopes of helping others who struggle as she did, and admittedly still does. Katie's story doesn't involve any quick fix or magic diet. But we'll give you a hint: she talks about intentional movement and the importance of meeting ourselves where we are at. In 2022, Katie made a list of hard things that turned into a movement and has inspired so many people to do the same. Want to know how she got started? Because we all know, starting is the hardest part.
Katie’s links:
IG
TikTok
YouTube
(00:00:00) Introduction
(00:02:26) How the loss of Katie’s mother at a young age affected her
(00:05:28) How healing doesn’t just automatically happen after a set amount of time
(00:07:02) Why the “me against my body” mindset is damaging
(00:11:25) The difficulty of healing when your body is your enemy
(00:13:40) The challenge of finding a starting point
(00:18:16) The importance of celebrating yourself
(00:22:02) The development of Katie’s 22 hard things in 2022
(00:26:49) The community that grew around Katie’s list of hard things
(00:28:13) Katie’s advice for people developing their own lists of goals
(00:32:30) What happens to a goal that isn’t reached
(00:35:19) The thing that's been the most difficult for Katie to accomplish
(00:36:45) Katie’s upcoming trips
(00:39:36) Where listeners can connect with Katie
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
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Remember all those movies where the kid manages to hack into the mainframe of some forbidden organization? Maybe we didn't exactly understand how typing in all those ones and zeroes did the job but it was exciting right? Well, imagine YOU are the kid and the mainframe is your body! Taking control of your own health and wellness through biohacking is a real thing, and not just a movie plot. People want to take a more active role in their health these days. They want to know what they can do to function at peak performance and maybe even live longer. And experts in biology, genetics, neuroscience, fitness and nutrition, to name a few fields, are answering with ways to enhance our minds and bodies, and in many cases, change our trajectories.
There are a lot of big claims out there and so many ways to biohack ourselves. To tackle this robust hot topic, today we are talking about what biohacking IS and the potential impacts it could have on your health, fitness and longevity. We want you to know how you can use it in your own life without feeling overwhelmed with the amount of information out there. We want you to make your own informed decisions on what is snake oil and what is a game changer for YOU. Leave today's episode speaking the language and perhaps you will decide to be the captain of your own ship.
Biohacking Links:
Dave Asprey
(00:00:00) Introduction
(00:05:16) Drinking vitamin C
(00:06:50) Biohacking and the claims around it
(00:12:30) Nutrition information and stress surrounding food
(00:14:35) Defining biohacking
(00:18:28) Taking an active role in your health
(00:19:44) Biohacking and breath work
(00:23:33) Different areas you can implement biohacking in
(00:24:40) Keys to living a longer, healthier life
(00:25:36) The connection between meditation and cancer rates
(00:32:00) The accessibility of biohacking lifestyle
(00:34:26) Molecular biohacking
(00:38:30) Biologics biohacking
(00:40:13) Accessible parts of biologics
(00:42:11) Technology biohacking
(00:43:35) The idea that you are an active participant in your healing
(00:44:57) The individuality of the technology piece
(00:48:45) Breaking down the categories of biohacking into smaller subsets
(00:53:14) The relevance of genetics
(00:56:13) Dave Asprey and biohacking history
(00:58:05) The downside of biohacking – the possibility of snake oil claims
(01:01:52) Choosing a focus area to avoid overwhelm
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
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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
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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
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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
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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
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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 Movement Calendar
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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
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Do you go in and out of fitness like a Hulu subscription? Do you call running out of the gym in the rain to get to your car a “cool-down”? Do you fit in as much cardio as humanly possible on your lunch break before returning to work? Most of all, do you feel like you keep breaking promises to yourself? It's ok. We got you! Because WE’VE BEEN THERE.
In today's episode Kelsea and Rachael look at the biggest mistakes they’ve made in their fitness journey, and share how to avoid them, and what to do instead. Listen to what they wish they had figured out sooner. Forget about all the weird ass rewards you've set for yourself in the past and learn how to reframe fitness as a prize. Get a bigger bang for your buck! Learn from their mistakes and leave TODAY with a rockstar fitness plan that will stick.
(00:00:00) Introduction
(00:06:46) The challenges of finding a balance between fitness and other parts of life
(00:08:32) The importance of regular re-evaluation for all
(00:11:31) Taking inventory of your life
(00:16:05) Why doing too much too soon can be a mistake
(00:19:20) Why intense activity more than 5 days a week is inappropriate
(00:22:06) Why going into the gym without a plan is a mistake
(00:29:48) Finding a professional you trust to make a plan
(00:31:00) The importance of core strength
(00:35:10) Don’t limit yourself to Isolation machines at the gym
(00:41:11) TMC and why just doing cardio isn’t enough
(00:46:00) Workouts need to be intense and involve weight or resistance training
(00:48:30) The problem with using weight that’s too light
(00:54:04) Think about the journey and not the destination when it comes to fitness
(00:55:57) Why consistency is key
(00:59:30) The upcoming episode on hydrogen water
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
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Today we return to one of the most debated topics in health and fitness: How to lose weight and keep it off, because most who lose it, get it back within 5 years.
Want to learn some “tricks” and “secrets” to losing weight? Sorry, NONE HERE. Just science. And we aren’t focusing on carbs or willpower either…we are talking about the set point weight theory and why weight loss studies are often flawed.
Are you looking to change your body fat percentage? Want to know how some people are able to achieve long term weight loss? It isn’t as simple as this equation: eat less and move more. You CAN lose weight AND lose the shame, stigma, and frustration that comes with trying. Listen to Kelsea and Rachael talk about the set point weight theory and how genetics, hormones, metabolism and environment have a say when it comes to weight gain and weight loss. Be informed. Know the factors. Your best chance at maintaining optimum health is with knowledge in your gym bag. Know what you are working with and towards to maintain a healthy body.
SOURCES:
https://www.ncbi.nlm.nih.gov/books/NBK592402/#:~:text=The%20set%2Dpoint%20theory%20is,and%20resist%20deviation%20from%20it.
https://www.sciencedirect.com/topics/medicine-and-dentistry/resting-energy-expenditure
https://www.ncbi.nlm.nih.gov/books/NBK592402/
(00:00:00) Introduction
(00:02:53) Finding validation on social media
(00:06:09) The frustration of repeatedly receiving the same weight loss advice
(00:8:45) The stats about the difficulty of losing weight and keeping it off
(00:10:45) Understanding the set point weight theory
(00:13:12) Looking at weight in the context of health, not aesthetics
(00:15:14) How and why the human body prefers to maintain a set range
(00:20:15) Factors that change throughout your life and affect weight
(00:24:58) The effects of trauma on hormones
(00:30:05) Going into a caloric deficit while moving more may not be a good idea
(00:37:20) How adaptive thermogenesis affects metabolic rate
(00:41:35) Even similar genetics don’t produce the same results
(00:44:12) The role of the environment on set point weight
(00:49:19) Whether it’s possible to override the set point
(00:54:27) Getting to an ideal set weight range by doing it slowly
(01:00:39) The importance of muscle training to beat the weight loss statistics
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
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Do you feel pulled in different directions? Do you identify yourself as a person who struggles with time management? If you are not happy with the way you spend your time, it's time for a life audit. Ok no one likes that word. But it may be the best audit you ever spend your time on! Because time spent is the only thing that really matters in the end.
In this episode, Kelsea and Rachael give you the tools to structure YOUR time based on your individual value system. Learn how to ward off time thieves and stop self-sabotaging when it comes to time use. Don't skip the things that bring you joy! Leave with actionable tips to put in place today to reclaim your valuable time.
Positive Psychology Article Containing Core Values List
(00:00:00) Introduction
(00:01:30) Maximizing the hours you have in a day and making them fulfilling
(00:08:15) Why time management and time itself is relative
(00:11:35) Defining your core values to maximize your time
(00:13:35) Looking at the origin of where your core values come from
(00:22:26) Taking into consideration how brains and systems work differently
(00:24:40) Prioritizing people you care about and the things they care about as well
(00:24:57) Narrowing your list down so you’re not taking too much on your plate
(00:26:50) The time thieves that steal your time
(00:31:41) Decision fatigue as an indication that something is stealing your time
(00:37:22) Recognizing what is or isn’t a good use of your time
(00:38:16) Distractions and multitasking
(00:40:20) The importance of knowing yourself and taking inventory
(00:42:59) Why you need to be willing to say “no” to things
(00:43:58) Endless choices can be both exciting and overwhelming
(00:47:03) Why it matters you avoid being in places that don't align with your values
(00:50:46) How to think about media in your time audits
(00:53:44) The dangers of autopilot
(00:55:27) Looking at where you’re spending your money
(00:58:51) Examples of money and media choices that aren’t worth it
(01:00:23) Delegating and outsourcing
(01:04:19) The importance of having a structure around your time management
(01:06:06) Figuring out how things fit and how to readjust your routine
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
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Good quality sleep can be a magical thing when we get it but it’s SO elusive! That’s why we invited a sleep expert, Dr. Peter Martone on the show to help us figure out how to properly do the thing we spend a third of our lives trying to accomplish!
Dr. Martone, aka, Dr. Sleep Right, uses neurology to see through the magic and uncover its mysteries. But he doesn’t stop there. He points out that these days, our bodies endure prolonged states of stress. The way we run, walk, and sit has been altered because we’ve lost the curve in our necks, resulting in forward head posture. Not only does this wreak havoc in our beds at night, it can be tied to a number of health issues including back pain, digestive issues, hormonal imbalances, and suppressed immune systems, just to name a few.So what can we do about this? Dr Martone implores you to stop just “going to bed.”
Tune in to learn about corrective sleep posture and how to go to bed with purpose and wake up rested, refreshed and aligned. He also answers many burning questions in the episode! Want to know more about: Napping: Should you? How long? When? Your thermostat. Sleep supplements. Eating and drinking before bed. Weighted blankets. Tracking sleep…the list goes on.
Dr. Martone is the real deal. He shows up for us in his pajamas. Don’t miss this opportunity to see how a sleep expert personally falls asleep every night!
(0:00:00) Introduction
(0:02:27) Welcoming Dr. Peter Martoni to the podcast
(0:04:01) The variables that affect quality sleep and the ability to wake up well rested
(0:06:10) The importance of positional sleep and percentage of time we sleep
(0:10:34) What Peter would say to someone who finds themselves waking up curled into a ball
(0:14:05) What you need to know about the ideal sleep posture
(0:17:15) Peter’s neuro-structural protocol
(0:19:20) Why you need to be careful about thinking or problem-solving in the middle of the night
(0:21:53) The connection between sleep performance and other issues, like ADHD, anxiety, depression, brain fog, nervous system dysregulation, weight loss, and gut health
(0:30:05) The impact of the vagus nerve
(0:33:07) The Neck Nest, a pillow that Peter has developed
(0:36:47) Breathing correctly for sleep
(0:37:29) The right position to fall asleep in
(0:44:40) The golden handcuff phase that happens when you’re trying to change a paradigm
(0:46:44) How eating and drinking before bed affects your sleep
(0:48:16) The temperature you should sleep at
(0:49:25) The benefit of weighted blankets
(0:50:37) Alcohol’s effect on sleep quality
(0:51:45) Whether sleep tracking is beneficial
(0:53:45) The value of naps and how long they should be
(0:57:03) The type of exercise that’s best for sleep
(0:58:14) Thoughts on sleep supplements
(01:00:40) Where listeners can hear more from Peter
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
www.necknest.comNeck Nest discount code: CVG10Dr. Martone's Free Risk Assessment and 5 Pillars of Sleep
Dr Sleep Right on Instagram
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Are you looking for happiness? Perhaps it's under the couch again. Or maybe you left it in the car? It's not where you think it is. The thing about happiness is, you need to know what it is, what it's not, where it comes from, and where to look...or you won't find it! But don't worry, it's not out of reach.
Seeing as our ultimate goal in life is to live a happy, healthy one, we thought we should talk about happiness! Kelsea and Rachael tackle questions like: Think you can gauge someone else's happiness? What if you feel happy then sad five minutes later? Does that mean you are not a “happy person”? Do you feel it's harder for you to be happy than it is for other people? Does fitness make you happier?
Listen to today's episode and learn how to define it, measure it and increase it! Want to know how to differentiate between pleasure, satisfaction and happiness, and hear what the top science researchers have to say about genetics and how much of your happiness is predetermined? We think you'll be surprised.
(0:00:00) Introduction
(0:02:20) Ways to increase your happiness
(0:05:10) How to measure happiness and how personality affects happiness
(0:10:37) The genetic component of happiness
(0:18:22) How happiness is often seen as a destination, when really it is a direction in life.
(0:24:00) The misconception that happiness means eliminating negative emotions like anger or sadness, which is unrealistic and dangerous.
(0:25:42) The misconception that happiness is comfort
(0:30:38) The personality questionnaire PANAS which categorizes people into types like "cheerleader" or "poet" based on positive or negative affect.
(0:41:45) The importance of knowing yourself
(0:43:35) The dangers of equating dopamine hits and pleasurable experiences to happiness and the importance of balance
(0:46:00) The surprising reality that happiness has much less to do with external circumstances than you’d think, but more to do with genetics
(0:49:33) The micronutrients of happiness in three categories: enjoyment, satisfaction, and meaning.
(0:50:45) The role of relationship building in creating lasting happiness
(0:56:24) How to get to satisfaction
(1:01:16) Whether today’s society has lost sight of meaning or purpose
(01:07:38) Actionable steps to start looking for your purpose and happiness
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
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Is the way that you look more important than the way that you feel? When it comes to lifting: You love it. And look what your body can do! But what happens when that voice in our head we've heard most of our lives about "getting too big" rears its head? In this episode, we discuss the appearance of "bulk" when it comes to lifting and fitness, especially on a woman's body, "because how dare it be there?!"
Kelsea and Rachael think it is important to call out the idea behind "being strong but not looking strong" and emphasize the genuine motivations that drive women to become their best selves, even with all the counterintuitive messaging going on out there. They also address the illusion of control over body composition that has taken a hold of us in the hopes that recognizing it can free us to be limitless in our bodies. Listen to hear advice for those just starting out lifting or picking the weights back up!
(0:00:00) Introduction
(0:08:35) Lift or Drop
(0:14:13) The question of staying lean while lifting
(0:15:00) The issue of feeling bulky, or avoiding something you love because of how you think it will make you look
(0:18:05) Kelsea’s experience with her doctor and the idea that if you do what someone else does, you’ll look the way they look
(0:17:15) Gym culture and messaging about appearance
(0:22:36) The complexity of your body shape and composition and why trying to change your body shape into someone else’s won’t work
(0:32:20) The benefit of having control of your body, what it can do, and meeting your goals for it
(0:34:59) The different body types that have been popular over time and why bulking in terms of what that means for your own body can happen
(0:39:10) The reality of muscles getting larger
(0:40:15) Water retention in muscles and building muscle faster than fat burns
(0:42:59) Why you have to consider what a person’s been doing for years to look the way they do, not just what they’re doing right now
(0:45:27) Having patience with an activity and waiting for the payoff
(0:47:17) The pitfalls of placing aesthetics over your body feeling and functioning better
(0:48:11) Why men, as well as women, are conditioned to prioritize aesthetics
(0:54:10) Taking a new perspective on your body type and range, instead of envying others.
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
The Genetic Basis of Body Shape: Lessons from Mirror Twins and High-Definition Digital Photography | Journal of Ethics
Genetics of human body size and shape: body proportions and indices
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