Episódios
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Welcome to our last podcast of 2024! In this episode, we talk about where motivation fits in with goal setting, our new services: menopause coaching, and the RELEASE of our new workout program: Core Connex for both Adults & Youth!!!
You’ll hear all about Big Rocks & Vision statements, how menopause coaching is different, and two different ways to workout with us this January with our first of 12 workout programs releasing in 2025!!!
We are grateful for your support & feedback! Check out our recent Mini Podcast Series & other recordings from our library.
Until next time, happy listening
XO,
Lauren & Katy
Time Stamps
4:41 - Goal Setting & Where Motivation fits in
8:50 - Creating a VISION & Big Rocks…
16:10 - Menopause Coaching, What We Offer!
26:40 - NEW Monthly Workout Programs
30:00 - For BOTH Adults & Youth
32:34 - Recap
Check out our FREEBIES!!!
*🆓* SMART(ER) & PACT Goals Template here: https://www.thebodybenefits.com/category/all-products
SUBSCRIBE TO OUR NEWSLETTERS!
https://www.thebodybenefits.com/subscribe
Sources:
NASM.com, GirlGoneStrong.com
Let’s CONNECT!
🖥️ www.theBodyBenefits.com
🪩 www.instagram.com/thebodybenefits
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If you were wondering what we’ve been up to since our last podcast, well losten on as we reveal what different fitness trainings we’ve acquired, accidents we’ve survived, and most importantly what we have in the works for YOU for 2025!!!
Episode 13: And Now We’re Back! From Outer space! Ha ha, JK
Where we’ve been
What we’ve been up to
What’s new
Core Connex
5:50 - where have we been
7:05 - Bhutan & core Connex
11:08 - Pilates!
17:42 - Core Connex
19:41 - Diaphragm’s relationship to core
20:11 - pelvic Floor’s relationship to core
24:50 - Core’s role in lifestyle
30:40 - Core’s role in developing bone density
33:00 - what’s happening in 2025
34:07 - FREE sound bath recordings for YOU!
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Estão a faltar episódios?
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Welcome to our brainchild: Core Connex! This episode talks about what it is, what it does, and why we’re so excited to roll this program out to YOU!!!
COMING SOON to our website: www.the body benefits.com
Follow us on IG @TheBodyBenefits
Enjoy the episode 🙌🏽
(1 of 5) :: Intro
(2 of 5) :: Definition & Explanation
(3 of 5) :: Location
(4 of 5) :: What we do in Core Connex Core
(5 of 5) :: Integration of Core -
Episode 11: Gym & Yoga Lingo Revealed
Sometimes you feel like people in the gym or yoga studios are speaking a different language. Well, you’re not alone.
We’re here to enlighten you on some of the common phrases and acronyms you might hear or see during your health & wellness journey.
While you’re at it, check out our Hot Take for this episode: going commando or not with your gym outfits. We have opinions!!!
This podcast is designed to be lighter and more entertaining than some of our previous episodes. Don’t be fooled, you’re still being exposed to our geekiness, but we also hope you’re chuckling a few times as well.
xo,
Lauren & Katy
TIME STAMPS
0:50 We Look So Cool with our podcast ‘swag’
3:22 Our Love/Hate Relationships with Social Media
9:30 Hot take - Going Commando or Not
20:30 Gym & Yoga Slang Revealed!
57:23 Our Gratitude
Let’s CONNECT!
📧 [email protected]
🖥️ www.theBodyBenefits.com
🪩 www.instagram.com/thebodybenefits -
We know it’s on your mind,….Or maybe far from it, but working out while sick for the fitness enthusiasts is something that comes up for often than not. Even those who are nearing the recovery stages of their sickness might question if and when it’s safe to return to exercise.
In this episode, we talk about whether or not it’s safe to exercise while you’re sick, what kinds of exercises are recommended, and a few interesting benefits for those who stick to ax regular fitness routine!
Enjoy!
Intro
2:05 - “Oh Snap!” :: 75 Hard
19:52 - Working out while sick
21:37 - Study from the “nineteen hundreds” (1990)
25:45 - intensity of your workouts while sick matters
30:50 - Consistent Exercising can help reduce symptoms and/or duration of sickness.
40:45 - Hydration
43:00 - Gyrowhatsitnow???
Let’s CONNECT!
📧 [email protected]
🖥️ www.theBodyBenefits.com
🪩 www.instagram.com/thebodybenefits -
Fitness Goals That Actually Last - prepare for awesomeness
Welcome back! In this episode, we talk about 3 different components to creating & keeping fitness goals, explain what SMART & PACT Goals are, and give you our made-to-last tips on how to create a fitness/wellness routine that lasts past 11wks.
We are grateful for your support & feedback! Check out our recent Mini Podcast Series & other recordings from our library.
Until next time, happy listening
XO,
Lauren & Katy
Time Stamps
1:09 - OH SNAP! (New segment of our podcast!)
5:45 - Intro to Podcast
7:00 - Fitness Goals are just as much mental as they are physical
8:30 - 3 Different Types of Goals Setting for Fitness
13:50 - SMART goals
33:00 - PACT goals
40:50 - Tips in creating sustaining goals
49:17 - Goal Slumps are Part of the Process
1:04:30 - Comclusion
*🆓* SMART(ER) & PACT Goals Template here: https://www.thebodybenefits.com/category/all-products
Sources:
NASM.com, Huberman Lab (Podcast eps.84), MindTools.com, NessLabs.com
Let’s CONNECT!
📧 [email protected]
🖥️ www.theBodyBenefits.com
🪩 www.instagram.com/thebodybenefits -
Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you.
Let’s CONNECT!
Website: www.theBodyBenefits.com
Instagram: www.instagram.com/thebodybenefits
Thank you for listening & connecting with us! This mini series consists of: Flexibility Training (eps. 3), Cardio Endurance (eps. 4), Strength Training (eps. 5), & Progressive Overload (eps. 6), Functional Training (eps.7), & NOW Neuromuscular Efficiency. Subscribe & follow to stay updated as the rest of the modalities roll out.
xo,
Lauren & Katy
1:02 - intro
4:15 - definition
7:18 - list
10:04 - add transition
11:50 - Cookies
13:26 - ingredients - add transition
17:30 - creating dough
25:00 - add transition
32:56 - 21 Chews
36:13 - Benefits
41:53 - add transition - Real life application
46:51 - Breathing Exercise
50:56 - Outro -
FUNCTIONAL TRAINING
Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you.
Thank you for listening & connecting with us! This mini series consists of: Flexibility Training (eps. 3), Cardio Endurance (eps. 4), Strength Training (eps. 5), & Progressive Overload (eps. 6), Functional Training (this) & Neuromuscular Connection (coming soon). Subscribe & follow to stay updated as the rest of the modalities roll out.
xo,
Lauren & Katy
👉🏽 Time Stamps:
• 1:37 - Definition of Functional Training
• 4:51 - Formats
• 6:19 - Why
• 8:55 - Benefits
• 18:31 - The “Magic” of EPOC
• 21:03 - 3 Energy Systems
• 30:00 - Different Approach to Functional Training
• 35:27 - Poll: What are you thinking about when you exercise?
• 40:22 - What do you do when you’re feeling over-trained?
• 43:24 - Recap
• 45:20 - Connection
👉🏽 Sources:
• EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women, National Institutes of Health
• The Truth About Orangetheory's Billion-Dollar Fitness Empire, Men’s Health
• FUNCTIONAL TRAINING: COMPOUND WORKOUTS FOR FITNESS, NASM
• 8 Benefits of Functional Training, Core Health & Fitness
👉🏽For Laughs:
• Gym Reel: https://www.instagram.com/reel/C2DUFCgAPt9/?igsh=MTR3ZGZhMXB5OGJ0ag==
• 5 Main Exercises for Newbies: https://www.instagram.com/reel/C2XqlHYvJ4S/?igsh=MWpxMDM1NWFsMm9zYg==
• Coming back to the gym age being sick:
https://www.instagram.com/reel/C12NK5etVkQ/?igsh=aDNndjJ4enNzbTVm
👉🏽 Let’s CONNECT!
• Website: www.theBodyBenefits.com
• Instagram: www.instagram.com/thebodybenefits -
PROGRESSIVE OVERLOAD
Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you.
Thank you for listening & connecting with us! Check out the Flexibility Training (eps. 3), Cardio Endurance (eps. 4), and Strength Training (eps. 5) podcasts released recently! Subscribe & follow to stay updated as the rest of the modalities roll out.
xo,
Lauren & Katy
Time Stamps:
2:07 - What is Progressive Overload
3:00 - Why we need progressive overload
5:15 - Real life example
9:30 - You can’t rush progressive overload
11:50 - Small progress is still progress
12:12 - Progressive overload adaptions to life
15:25 - Benefits
* increases strength
* Cycle of Motivation
* Muscle hypertrophy
* Discipline
21:50 - How to progressively overload
1. Adding in more weight
2. Increase the volume (adding in more reps/sets)
3. Increase the ROM
4. Combine Resistance apparatus?
5. Take momentum out by adding a pause or adding a tempo count to the lift.
6. Decrease rest periods
24:39 - eccentric vs concentric motion
25:50 - Deload Sessions
30:25 - Example of a Progressive Overload workout
Tuesdays:
1. Squats 3 sets, 10-12 reps
2. Bench press, 3 sets, 8-10 reps
3. Reverse lunches, 3 sets, 10 reps/leg
4. Pull Ups, 3 sets, 6-8 reps
5. Plank
Thursdays:
1. Deadlifts 3 sets, 10-12 reps
2. Pushups, 3 sets 12-15 reps
3. Glute bridges or hip thrusts, 3 sets 12-15 reps
4. Cable or dumbbell row, 3 sets 12 reps
5. Deadbugs
38:15 - We’re here for YOU!
Let’s CONNECT!
Website: www.theBodyBenefits.com
Instagram: www.instagram.com/thebodybenefits
Sources:
SoheeFit Reel: https://www.instagram.com/reel/C1xWNSOPr7d/?igsh=MWVlN25yaXQ4dWJncg== -
STRENGTH TRAINING
Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you.
Thank you for listening & connecting with us! Check out the Flexibility Training (eps. 3) & Cardio Endurance (eps. 4) podcasts released recently! Subscribe & follow to stay updated as the rest of the modalities roll out.
xo,
Lauren & Katy
Time Stamps
1:04 - Introduction of Strength Training
2:12 - WHY we strength train?
15:35 - Different types of strength training
* Muscular Hypertrophy (15:47)
* Muscular Endurance (16:47)
* Circuit Training (17:39)
* Maximum Muscular Strength (19:40)
* Explosive Power (20:15)
22:41 - What is Heavy For Me?
24:20 - How to & Different Ways to Strength Train
* Bodyweight
* Free weights
* Resistance Bands
* Weight Machines
* TRX - Suspension Training
28:24 - Truth Tellers
29:15 - The Body Benefits on Instagram : offers tips, tutorials, and exercises!
29:56 - Main Lifts
30:36 - Planes of Motion
32:00 - Benefits
Let’s CONNECT!
Website: www.theBodyBenefits.com
Instagram: www.instagram.com/thebodybenefits -
CARDIO & ENDURANCE TRAINING
Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you.
Thank you for listening & learning more about cardio & endurance training! Please check out the other modalities as they roll out through the month of January.
xo,
Lauren & Katy
Time Stamps
2:09 - Introduction
2:50 - Section 1: What is Cardio?
5:58 - Differences Between Aerobic & Anaerobic Exercising
13:38 - Differences Between Moderate & Vigorous Intensity
19:35 - Section 2: Who, Why, How?
20:15 - Who Benefits from Cardio & Endurance Training?
21:58 - Why Should I Add Cardio & Endurance Training Into My Life?
23:56 - How to Get It Done!
28:36 - Conclusion
30:00 - Plug for our other mini series, IG excitement!
Let’s CONNECT!
Website: www.theBodyBenefits.com
Instagram: www.instagram.com/thebodybenefits
Sources:
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
https://www.sciencelearn.org.nz/resources/1920-energy-for-exercise
https://www.healthline.com/health/fitness-exercise/difference-between-aerobic-and-anaerobic#TOC_TITLE_HDR_1
https://blog.nasm.org/fitness/exercise-essentials-a-better-understanding-our-aerobic-energy-pathway -
F L E X I B I L I T Y • T R A I N I N G !
Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you.
Thank you for listening & learning more about flexibility training! Please check out the other modalities as they roll out through the month of January.
xo,
Lauren & Katy
1:00 - Introduction
2:18 - What Flexibility Training Does
7:56 - Different Types of Flexibility Training
13:45 - Foam Rolling
20:20 - When to Stretch
23:10 - Alignment & Posture during Flexibility Training
23:45 - Conclusion
Lauren & Katy are Certified group fitness instructors, personal trainers, and together have over 1000hrs of yoga teacher training experience. They love sharing their passions for fitness in their classes, through workshops and masterclasses, and of course - connecting with you through podcasts.
Myofascial Release Workshop: https://www.thebodybenefits.com/challenge-page/MyofascialReleaseWorkshop
Website: www.theBodyBenefits.com
Instagram: www.instagram.com/thebodybenefits
Sources:
https://blog.nasm.org/certified-personal-trainer/training-relevance-of-flexibility
https://www.heart.org/en/healthy-living/fitness/fitness-basics/flexibility-exercise-stretching -
Welcome & thanks for joining us for episode two! Please take a look at the time stamps to skip ahead to those areas of interest, and check out our source list & links below for great information!
Time Stamps.
1:10 - Content review
1:50 - Fitness Lifestyle during the holidays :: quality vs quantity :: Rest :: balance :: Grace :: mindset
4:50 *January Deep Cleaning - give us YOUR answer in the “interact” section of this podcast!
10:50 - Kindness in the gym :: Gym Etiquette :: getting through the new years rush ::
12:06 - *POLL* Do you want tips for staying consistent with your new year’s fitness goals? Select your answer in the “interact” section of this podcast!
14:10 - Funny IG REEL about gym violations link: https://www.instagram.com/reel/CzAS8jyAkZ4/?igshid=MzRlODBiNWFlZA==
https://www.instagram.com/reel/CzXitZggbaW/?igshid=MzRlODBiNWFlZA==
22:45 - Continuing Education
* The Body Benefits as a form of continuing education - https://www.thebodybenefits.com
* Rollga - 15% Discount code TBB15 https://rollga.com
* Aletha - 10% Discount Code KATY10 https://shop.alethahealth.com/products/mark
* Lyt - https://lytyoga.com/lyt-daily-yoga/
* NASM/AFAA - https://www.nasm.org/become-a-personal-trainer
* Yoga Alliance - https://www.yogaalliance.org
* Barre Intensity - https://www.barreintensity.com
46:35 - Different Exercise Modalities :: Quick overview for those who are new to fitness and/or want to explore new movement programs.
Sources:
Ujjayi Breathing: https://www.yogabody.com/breath-coach/?utm_source=google&utm_medium=Cpc&utm_campaign=AW-Breath-Coach-SN&gclid=CjwKCAiA98WrBhAYEiwA2WvhOoRyjZMXsaP5sHyRt1m-qAD06-kLbNj8cugAU78ytivwY5L2UsldYhoCegsQAvD_BwE https://www.yogajournal.com/teach/teaching-methods/peaceful-breathing/
Benefits of strength training in women: https://blog.nasm.org/certified-personal-trainer/combating-age-related-muscle-loss-strength https://blog.nasm.org/weight-lifting-for-women -
Welcome to The Body Benefits Podcast! We are very excited you’re listening! Enjoy our very first episode, where we introduce ourselves, talk about The Body Benefits & why we created it.
:08 - Welcome
:21 - Focus
2:50 - Body Benefits for Instructors
4:00 - Changes & Evolutions in Science
6:37 - Coming From a Place of Experience & Awareness
8:27 - You’ll Either Love It or You’ll Hate It (Running Races)
9:17 - Why we prefer certain activities over others
12:26 - Find Fitness Where You Like It
12:44 - Details of this episode
13:08 - Lauren’s Intro & Story
19:38 - Katy’s Intro & Story
26:53 - Diastases Recti
29:48 - Post Surgery
31:30 - Physical Therapy Post Surgery
34:14 - Core Engagement
34:26 - Why We Created Core Connex
37:40 - Core Connection in Sports
40:16 - Core Connex Workshops coming up
41:39 - PLANKSGIVING Challenge
42:52 - Challenge: We Need A Catchy Slogan!!!
