The Thick Thighs Save Lives Podcast
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Join our group: https://www.facebook.com/groups/416198445414413/ or search Fitness Programming by CVG on Facebook
Rachael & Kelsea discuss topics that need to be heard. Such as...
- Why dieting doesn't work and how to succeed.
- Why the days of "back & bis" at the gym are over.
- Why the scale is damaging your progress.
Other episodes will include interviews of group members that are crushing their fitness game.
Kelsea & Rachael's workout program: TTSL Daily
Available episodes
Newest first
Oldest first
6 days ago
EP120 Your Body Needs A Rest Too
What is deloading? And do you need to do it? In today’s episode, Rachael and Kelsea discuss deload weeks – what you’re supposed to do during them and signs that you might be in need of one. Listen in to hear what they have to say about what deloading weeks are for and why you really do need them, especially as you become a more advanced athlete.
Topics Discussed in Today’s Episode:
* The potential stress of deload weeks
* What a deload week is
* What you do during a deload
* Signs that you might be in need of a deload week
* The formula for deloading
* How to incorporate deload weeks
* How long it really takes to recover
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 Our Fitness Blog
Mar 30, 2021
EP119 Wear The Damn Shorts
Are you stressing about what to wear to the beach? Worried about how you’ll stay cool in the summer heat if you’re nervous about wearing your shorts? Today, we’re going to talk about #WearTheDamnShorts, what it means and why it matters. Listen in to hear Rachael and Kelsea discuss why women feel dread around hot seasons and beach trips, how the pandemic has affected existing confidence issues, and why you deserve to feel confident in your shorts.
Topics Discussed in Today’s Episode:
* Learning more about the CVG employees
* Beach season dread
* Worrying about what to wear
* Moving forward in self-acceptance
* How the pandemic affected people’s confidence in what to wear
* Waiting for confidence
* Realizing what your body has carried you through
* What “wear the damn shorts” means
* Why you deserve to feel confident in your shorts
* Sharing shorts photos on the CVG app
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 Our Fitness Blog
Mar 23, 2021
EP118 Do you have imposter syndrome?
In today’s episode, Rachael and Kelsea discuss imposter syndrome, perfectionism, and the reason why it’s important to find your people. Listen in to learn more about imposter syndrome and why you shouldn’t wait around for perfection.
Topics Discussed in Today’s Episode:
* The pressure to be perfect
* Getting caught up in expectations in our minds
* Where imposter syndrome is prevalent
* The all or nothing attitude of perfectionism
* Sitting with your flaws
* Being proud of your own accomplishments
* What you are isn’t defined by another person
* Why you need to find your people
* The complexity of being human
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 Our Fitness Blog
Mar 16, 2021
EP117 Using Measurable Data For Your Fitness
Retesting workouts is EXTREMELY important, but often overlooked or done incorrectly. Listen in to hear Rachael and Kelsea explain the format for retesting, give you an example of retesting a workout, and talk about some of the situations that come up when you retest.
Topics Discussed in Today’s Episode:
* Why we retest workouts
* The format for retesting workouts
* Example of retesting a workout
* Knowing what to measure against
* Stick with the same weight when retesting or go harder if you can?
* Time between retests
* What to do if your retest score doesn’t reflect the changes you know you’ve made
* Why it takes longer in between tests the longer you’ve been working out
* Shout-outs from the app
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 Our Fitness Blog
Mar 9, 2021
EP116 Toxic Positivity
What is toxic positivity? And what can you do with it? Listen in to hear Rachael and Kelsea discuss the concept and their own experiences with it. You’ll hear examples of toxic positivity, why it’s important to feel your negative feelings, and why you – or someone else – might jump to toxic positivity when you shouldn’t.
Topics Discussed in Today’s Episode:
* Negative emotions and the importance of feeling them
* The necessity of fear
* What toxic positivity means
* Examples of toxic positivity
* Working in extremes
* Why people might jump to toxic positivity
* Reminding yourself that people’s behaviors come from their own point of view
* Understanding that you can only control yourself
* Boundary-setting
* How to stop feeling shame
* Improving your interactions with others
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
* Our Fitness Blog
Mar 2, 2021
EP115 Defining Health
What does health mean? Do you have a definition? Is it the same definition that everyone else has? Probably not! If there’s no one definition of health, then it’s up to you to figure out what health means to you. And that’s what we’re going to discuss in today’s episode. Listen in to hear Rachael and Kelsea talk about their definitions of health, where there’s no one-size-fits-all definition, and what to consider when deciding what health means to you.
Topics Discussed in Today’s Episode:
* 3 am thoughts
* The different definitions of health
* Using concern for health as a way to body shame
* No one-size-fits-all definition of health
* Figuring out what health means and how many facets it contains
* The factors on your health list
* What your body can do
* The ability to live independently
* Healthy relationships
* Lowering susceptibility to disease
* Mental health
* Lifespan – being around as long as possible
* The level of commitment that it takes to be healthy
* Keeping in mind the things that are unique to you when you make your list
* “Hey, girl hey!” segment – shout out to successes shared on the app.
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
* Our Fitness Blog
Feb 23, 2021
EP114 How Cheat Meals Fuel Binge Eating
Why is food so exciting when there are so many rules around it, and how does that dichotomy set you up for failure instead of success? In today’s episode, you’ll hear from Bonnie of the Diet Culture Rebel, and find out what she has to say about rules and restrictions around food. Listen in to hear the flaws of clean eating/cheat day cycles and how you can avoid the excitement factor and wearing out on food.
Topics Discussed in Today’s Episode:
* The flaws of clean eating and cheat day cycles
* Wearing out on food
* The reasons people binge and how to recognize a binge
* Managing cravings
* What happens when you don’t eat enough
* How rules can help you get out of touch with your body’s cues
* Advice for people struggling with binge eating
* Being present with your food
RELATED LINKS
* The CVG Nation app, for iPhone
* The CVG Nation app, for Android
* Diet Culture Rebel Instagram
* Diet Culture Rebel Website
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
Feb 16, 2021
EP113 Social Media For Positivity
Social media has become an indelible part of everybody’s life, but that doesn’t mean that we always use it in ways that are best for us. In today’s episode, we discuss why social media matters so much and how you can use social media while still taking care of your well-being and using it in the best way for you. Plus, you’ll get to hear Rachael and Kelsea explain the new CVG Nation app and all of the benefits that it can bring! Links to download the CVG Nation app are listed below.
Topics Discussed in Today’s Episode:
* Why social media is so important
* Being aware and knowing that you’re an active participant
* The CVG Nation App
* The fails and struggles that you don’t see on social media
* Filtering as self-care
* The importance of social media self-care
* Free leggings on the app
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
* Our Fitness Blog.
Feb 9, 2021
EP112 What Is Un-dieting?
Listen in as Kelsea and Rachael interview Jenna Free from The Body Love Society.
Topics Discussed in Today’s Episode:
* The difference between dieting, not dieting, and undieting
* Steps in getting to an undieting kind of mindset
* Why making weight the center focus can be harmful
* The belief that weight equals health
* The fear of not being able to stop eating
* How to get started and determine your nutritional needs
* How listeners can find Jenna and her resources
LINKS
* The Body Love Society Instagram
* 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
* Our Fitness Blog.
* Behind the scenes at CVG.
Feb 2, 2021
EP111 After The Struggle Comes Your Greatest Success
It can be disappointing to feel that your hard work doesn’t match up to the results that you see or that amount of success that you achieve. But you may be thinking the wrong way about success. As it turns out, success doesn’t follow a linear path. Listen in to hear Rachael and Kelsea discuss the mindset that people tend to have about their goals, how your brain looks for causality, and what this all has to do with diet culture. Learn why you shouldn’t give up when your hopes and outcomes don’t seem to match up with the amount of work you put in.
Topics Discussed in Today’s Episode:
* The mindset around the goals people set for themselves
* Linking things with causes in your brain
* When your hopes don’t match up with the amount of work you put in
* How the desire for causality between work and success fuels diet culture
* Ways that you can set yourself up for success
* Setting measurable, achievable, and realistic goals
* Your charts of success and what your brain wants it to look like
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
* Our Fitness Blog.
* Behind the scenes at CVG.
Jan 26, 2021
EP110 Buck Furpees
This is a burpees episode. That should say it all. Enjoy!
P.S.
We have a new app and it's amazinggg. Search "CVG Nation" in your app store.
Topics Discussed in Today’s Episode:
* Burpees: love them or hate them
* Practicing falling and getting back up
* Functionality of burpees
* Living a limit-free life
* Push-up burpees
* Athletic burpees
* First impressions on seeing a burpee
* The ways to scale and modify burpees
* How to make burpees faster and more efficient and increase perseverance in workouts
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Jan 19, 2021
EP109 You Are, In Fact, Enough
Listen in as Rachael and Kelsea discuss the true meaning of Thick Thighs Save Lives.
Topics Discussed in Today’s Episode:
* What Thick Thighs Save Lives actually means
* Judgement of other women on their appearances
* The underlying message of this kind of judgement
* The fear of not being enough
* Not blaming people for responding in the way they’ve been taught to respond
* When you can speak your truth
* Internal vs. external validation
* Knowing that you are, in fact, enough
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Jan 12, 2021
EP108 Only One You
There’s no one-size-fits-all plan for fitness and health. Why not? Because you’re the only one who has your body and the specific group of factors that affect your body. As a matter of fact, there may not even be a one-size-fits-all plan that will work only for your own body, because your body and what it needs will change over time. Listen in to hear what Rachael and Kelsea have to say about experimenting with and choosing nutrition and exercise strategies that really work for you and your body, regardless of what anyone else might be doing.
Topics Discussed in Today’s Episode:
* Lizzo’s juice cleanse
* Assumptions about the body positive movement and people in it
* The concept of the one-size-fits-all approach
* The damages of thinking that you can become someone else
* What health and fitness looks like on a particular person
* Experimenting with nutrition
* Surrounding yourself with good information from knowledgeable and trusted sources
* Experimenting wi…
Jan 5, 2021
EP107 A Real-Life Approach To A Successful 2021
By the time you’re listening to this, you’ll finally have reached 2021! 2020 has undoubtedly been an unusual and challenging year, and the truth is that 2021 might not be immediately different. But at this time of year, it’s important to look back at what you’ve accomplished and what obstacles you’ve overcome in 2020 and to start making plans and goals for 2021 and all that the new year will bring. Listen in to hear the tips that Rachael and Kelsea have put together for how to make 2021 a great year.
Topics Discussed in Today’s Episode:
* Optimism or pessimism about 2021
* How to maximize 2021
* How you perceive obstacles
* Why you have to have a workout plan
* Why it helps to have a community or a friend to work out with
* Finding something that you’re a good match for
* Working with what you have (equipment)
* Why you shouldn’t treat this like every other year
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout…
Dec 29, 2020
EP106 The 3rd Annual Movement Challenge
It’s time to say goodbye to 2020 and hello to 2021. As you leave the old year behind, it’s time to think about building healthy habits for the new year. Everyone experiences motivation to make healthy changes in the new year, but motivation fades, usually by the end of January. Habits, on the other hand, are lasting. And that’s where our annual movement calendar comes in. With the help of the movement calendar, you’ll have what you need to start building the healthy habits you want to maintain in 2021. Listen in to learn more about the movement calendar, the rewards you can find in the calendar, and the nutrition aspects of this year’s movement calendar.
Text CVGMOVEMENT to 29071 to receive the free calendar.
Topics Discussed in Today’s Episode:
* Farewell to 2020
* Plans for 2021
* The annual movement calendar
* Building sustainable habits with the movement calendar
* Rewards in the movement calendar
* What helps people be the most successful in their health…
Dec 22, 2020
EP105 How To Improve Your Running
Whether you are a seasoned runner or a novice, having the right mindset about running is crucial. Running shouldn’t hurt and it isn't about pounding the pavement. Today’s guest, running guru Valerie Hunt, is a long-time fitness coach, and as the owner of RunRX she teaches runners how to reduce injury and run more efficiently. Listen to today’s episode to learn what Valerie has to say about the importance of letting go of unnecessary thoughts and movements around running, the role of muscle elasticity and proper breathing and techniques and strategies to improve your running and lessen the likelihood of injury.
Topics Discussed on Today’s Episode:
* Ways to change your running mindset for the better
* The 5 minute daily practice that can improve your running skills
* The things Valerie learned during her racing experience
* The Pose Method of running which puts the body in the optimal position
* Breathing practices and techniques to keep from getting winded while run…
Dec 15, 2020
EP104 Intuitive Eating
Today’s guest has expertise in both the subject of nutrition and the subject of autoimmune diseases. Ashlee Reilly is a Certified Intuitive Eating Counselor and founder of the Guilt-Free Eating Method. Listen to today’s podcast to hear what Ashlee has to say about why diets fail, how to deal with food-shaming and guilt, and how nutrition can improve all aspects of your life.
Topics Discussed in Today’s Episode:
* Why diets fail
* Food-shaming and guilt and how it impacts success
* How to start having a better relationship with food
* Establishing signals for your body
* The baseline for people new to intuitive eating
* How nutrition can address symptoms of autoimmune diseases
* Advice for women experiencing symptoms but having trouble getting a diagnosis
RELATED LINKS
* https://chronicwellnessnutrition.com
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fit…
Dec 8, 2020
EP103 The Scale & The Best Cardio
I’m just getting back into working out – so why is the scale showing that I’m gaining weight instead of losing it? If you’ve ever asked this question, don’t worry, it’s more common than you think. In today’s episode, we’re going to look at some of the common questions that we see in our community and answer them. Listen in as Rachael and Kelsea discuss what’s really being weighed when you step on a scale, how you can know if you’re on the right track even without the scale, and what kind of cardio is most effective for reaching your fat loss goals.
Topics Discussed in Today’s Episode:
* Gaining weight when you first start working out
* What is being weighed when you step on a scale
* Better ways of tracking whether you’re on the right track
* Most effective cardio for weight loss
* Why you need to vary your routine
* The cardiovascular benefits of lifting
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Progra…
Dec 1, 2020
EP102 Understanding Your Fear
In today’s episode, Rachael and Kelsea discuss fear – what it means to be afraid, why fear is a valuable emotion and how you can overcome it. Let's reframe our fear.
Topics Discussed in Today’s Episode:
* Being afraid to get started
* The importance of fear as an emotion
* Identifying your fear
* Identifying what might happen if you fail
* Weighing risk and reward
* What to say to yourself when you’re afraid
* Why you should practice sitting in feelings of fear or discomfort
* Reframing fear
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Nov 24, 2020
EP101 Strategies For The Holidays
2020 has been a year like no other, and as we approach the end of the year, we’re getting ready for a holiday season like no other. There’s always a risk of getting out of your routine and losing sight of your goals during the holidays, and that’s true this year as well, even if the reasons are different. In today’s episode, Rachael and Kelsea share some strategies for keeping yourself on track and healthy during the upcoming holiday season.
Topics Discussed in Today’s Episode:
* How the holidays will be different in 2020
* Getting experimental with your own cooking for the holidays
* Keeping your routine in place
* Making sure that you get some type of movement in every day
* Giving yourself grace when you can’t do as much as you might like
* Remembering what you’re thankful for
* Finding safe ways to connect with others
* Food shaming during the holidays
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs…
Nov 17, 2020
EP100 One Million Listens - Building A Movement
100 episodes and 1,000,000 listens. This calls for a giveaway!
Topics Discussed in Today’s Episode:
* Hitting a million downloads
* Getting off to a shaky start
* Creating your vision
* The greatest accomplishment of the podcast
* Connecting with the community
* Favorite episodes
* A thank-you giveaway
* Episodes that caused anxiety
* The responsibility to share information
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Nov 10, 2020
EP99 Let's Talk About Macros
Why is counting macronutrients a nutrition strategy that you should consider? Why don’t macros get mainstream attention? Where can you get started with macros? These are some of the questions we tackle on today’s episode of the Thick Thighs Save Lives podcast with guest Cori Lefkowith. Listen in to hear what Cori has to say about why women continue to struggle with body image and how macros are different from other diet trends.
Topics Discussed in Today’s Episode:
* Why women continue to struggle with body image
* How Cori’s approach to nutrition differs from other diet trends
* Why macros don’t get mainstream attention
* Where to start with macronutrients
* Counting calories
* Finding a balance
* Individual macro calculators
* Common mistakes to avoid
* Carbs
* Getting enough protein
* How macro counting works long term
RELATED LINKS
* Our Fitness FB Group.
* https://redefiningstrength.com
* Thick Thighs Save Lives Workout Programs…
Nov 3, 2020
EP98 Nutrition: Before, During & After Pregnancy
In today’s episode of Thick Thighs Save Lives, we’re discussing pregnancy and postpartum nutrition. Guest Alasen Zarndt joins the podcast to talk about her work as a nutrition doula. Listen in to hear what Alasen has to say about how cortisol levels affect your health during pregnancy and postpartum, what you should be eating postpartum, and how to find time for nutrition and exercise when you have small children.
Topics Discussed in Today’s Episode:
* The Nutrition Doula
* Nutrition during pregnancy
* How cortisol levels during pregnancy affect your health
* Steps that women can take to help bounce back from childbirth faster
* Examples of post-partum recovery foods
* Dieting post-partum
* Tips for finding time for nutrition and gym with children under 5
* Why a one-size-fits-all approach isn’t appropriate
RELATED LINKS
* Our Fitness FB Group.
* https://thenutritiondoula.com
* Healthy Eating Made Easy FB Group
* Thick Thighs Save Lives Workout…
Oct 27, 2020
EP97 Group Friday - Discounts, New Releases & Free Gifts
Group Friday is early access to CVG's Black Friday. Listen in to learn when it’s happening, what’s new, what’s on sale, and how you can find out about this year’s free gift before everyone else.
Topics Discussed in Today’s Episode:
* What Group Friday is and who it’s for
* What happened last year on Group Friday
* When Group Friday will happen this year
* How to find out about this year’s free gift early
* New releases on Group Friday
* Sales on Group Friday
* CVG donations to No Kid Hungry
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Oct 20, 2020
EP96 More Than Physical Changes
You know there are many ways to measure your fitness gains. We don’t recommend measuring with a scale, but that may be one way that people do measure their fitness goals. You can also measure in terms of what your body can do, which is a measurement that we do recommend. But what about gains that are more difficult – or impossible – to measure and quantify, like your mood, your perception of yourself, or the way that you interact with other people? In today’s episode, we discuss those fitness gains that you can’t easily measure, and that may not be noticeable to anyone but yourself, but are still important.
Topics Discussed in Today’s Episode:
* Fitness gains that aren’t measurable
* Challenging the preoccupation with data
* Changing the way you measure your own progress
* How fitness affects your mood and stress levels
* The fitness trampoline
* The way that fitness can fill different gaps for different people
* How fitness affects your perception of your…
Oct 13, 2020
EP95 Top Tips From This Year's 800g Challenge
As the 800-gram challenge comes to a close, we wanted to spend some time exploring some of the highlights of the challenge from our group. Whether you’ve been doing the 800-gram challenge for years or this is your first time, there’s always something new that you can learn from completing the challenge along with a community that shares their recipes, food hacks, and innovations. Listen to today’s episode to hear some of our favorite high points from this year’s 800-gram challenge.
Topics Discussed in Today’s Episode:
* How nutritious, healthy food can be delicious and interesting
* How sharing food ideas in a community can help you expand your diet
* The value of incremental change
* Non-breakfast foods as breakfast foods
* Pre-cut fruits and veggies
* Why you shouldn’t forget about smoothies
* Seasoning tips
* Using the crockpot and meal planning
* Group member highlights
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Worko…
Oct 6, 2020
EP94 Body Positivity For All Bodies
Appearing in an ad on the internet can be an ordeal, because you’ll always get comments from people who don’t like the way you look for one reason or another. In today’s episode, Rachael and Kelsea talk about body positivity, why showing people with different body types in ads matters, and how some people will use health concerns as an excuse to body shame.
Topics Discussed in Today’s Episode:
* Using health as an excuse to body shame
* The CVG experience of using different body types to model products
* Why Kelsea was the only CVG model for such a long time
* Avoiding swinging too hard to the other end of the spectrum
* The staying power of negative comments
* The value of showing different body types
* When certain body types go in and out of fashion
* Why appearance and size are not indicative of health
* The subjectivity of appearance and looks
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly V…
Sep 29, 2020
EP93 Are You Self Sabotaging?
It’s bad enough when external factors get in the way of the things that you want to accomplish. However, what’s even worse is when you realize that it isn’t something outside of you that’s holding you back – it’s you. Why do we self-sabotage? How do we know when we’re self-sabotaging? And what can we do to overcome self-sabotaging behaviors? In today’s episode, we’ll explore the answers to those questions.
Topics Discussed in Today’s Episode:
* How you relate to the phrase “self-sabotage”
* Why reflection on self-sabotage is so difficult
* Characteristics of self-sabotage
* Self-sabotaging excuses
* What you can and can’t find time for
* Causes of self-sabotaging behavior
* Self-sabotaging to stay in control
* Empowering those around you
* Self-sabotage as self-preservation
* Strategies to prevent self-sabotage
* Permission to fail
* Using affirmations to address self-sabotage
* The compliment sandwich
* Creating a trigger for you…
Sep 22, 2020
EP92 Alcohol And Fat Loss
For most people in our society, alcohol is regularly encountered in all sorts of social situations. The global pandemic has limited social interaction but hasn’t necessarily slowed alcohol consumption. On the contrary, many people may be finding themselves drinking more due to stress. But how does alcohol affect your body, your health and your fitness goals? In today’s episode, we explore the effects of alcohol on the different systems in your body and why you can’t necessarily compensate for drinking alcohol by cutting calories elsewhere.
Topics Discussed in Today’s Episode:
* Drinking more alcohol in quarantine
* Drinking when you’re under stress
* How alcohol is metabolized by your body
* The difference between a snack and an alcoholic beverage
* How alcohol affects muscle performance
* How alcohol affects fat storage
* Misconceptions about alcohol and sleep
* Best practices if you are going to drink alcohol
RELATED LINKS
* Our Fitness FB Group.
*…
Sep 15, 2020
EP91 How To Fuel Your Day
We’ve all heard about the importance of a healthy breakfast to start the day – yet many people skip breakfast on a regular basis, and others choose breakfast foods that are basically just sugar bombs. In today’s episode, we’ll talk about why a healthy breakfast really does matter, how it can help you through the rest of your day, and how to choose healthy breakfasts that work for you and your lifestyle.
Topics Discussed in Today’s Episode:
* Becoming more of a morning person
* The types of food we think of as “breakfast food”
* How breakfast can help you as you move through your day
* Minimizing junk food cravings during the day
* Starting your day on a path of choosing healthy foods
* Finding the time for breakfast
* Breakfasts that you can take with you
* Every food is breakfast food
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Bl…
Sep 8, 2020
EP90 Oh, God, That’s embarrassing.
No one is immune from the occasional embarrassing moment, even in the gym. In fact, embarrassing gym moments are probably to be expected, especially when you’re doing something that’s new to you. It’s important to remember that you’re not alone and that the best way to move on from these embarrassing moments is usually just to share a laugh at yourself and the situation with somebody. In today’s episode, we explore some embarrassing gym moments and some laughs.
Topics Discussed in Today’s Episode:
* The difference between a massage therapist and a masseuse
* Embarrassing gym moments
* Breast milk leaking
* Hitting yourself in the face with the bar
* The funny side of embarrassing moments
* Sharing embarrassing stories with the group
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Sep 1, 2020
EP89 There Are No Superheroes
In this week's episode Rachael and Kelsea discuss how it truly isn't possible to do it all and how that's okay. Comparison is the thief of joy.
Our nutrition challenge begins Sept 1st! Head over to our FB group to join in with the rest of our community.
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Aug 25, 2020
EP88 Take Your Accountability Back
Accountability is a popular buzzword in the health and fitness space. But what does it really mean? Do you really need to recruit – or even pay – other people to hold you accountable? In today’s episode, we’re going to offer a different perspective on the topic of accountability in fitness and how to use it in your favor.
Our free Nutrition Challenge begins September 1st. Txt the word CVG800 to 29071 to start with the rest of our community.
Topics Discussed in Today’s Episode:
* A new perspective on accountability
* Surrounding yourself with positive people who support your goals
* Choosing people who fill your cup in areas that you lack without taking over
* What getting healthier means, beyond what you eat and how much you work out
* Being responsible for yourself
* Embracing your own power over your choices
* Taking responsibility for your successes as well as your failures
* Our upcoming Nutrition Challenge
RELATED LINKS
* Our Fitness FB Group.…
Aug 18, 2020
EP87 Working Out With Barbells & Oly Lifting
As TTSL enters its new training cycle, we’re bringing you an episode about a very important aspect of general fitness: barbell work. Listen to today’s episode to learn more about the barbell and Olympic lifting. We’ll be discussing how even beginners can work with a barbell, why barbell work is essential to your training and overall fitness, and how barbell training translates to your everyday life.
Topics Discussed in Today’s Episode:
* Maximizing your time in the gym
* Olympic lifting
* How beginners can work with a barbell
* Why barbell work is essential to your training
* How preparing your body for lifting prevents injury
* Lifting and posture
* The safety of learning to lift
* How barbell training translates to your everyday life
* Flexibility
* Improving your vertical jump
* Building muscle
* Coordination
* The feeling of empowerment that comes with lifting a barbell over your head
* Building focus
RELATED LINKS
* Our Fitness FB Group.…
Aug 11, 2020
EP86 We Made A Badass Motivational Video For You
When you’re working out and you’re starting to get hot, do you take your shirt off? If not, why not? In today’s episode, Rachael and Kelsea talk about what it means to be free to do the things you want to do, including taking off your shirt during a workout. Listen in to hear what they have to say about what it feels like to think and plan for the first time you work out without a shirt, what it feels like to do it, and what might be holding you back.
Topics Discussed in Today’s Episode:
* Making time for fitness
* Reframing the things that are important to you
* Starting small
* Taking off your shirt during a workout
* The anxiety leading up to taking off your shirt during a workout
* The effect of seeing someone else in the same space take off their shirt first
* What it’s like after the first time you take off your shirt during a workout
* Flexing the muscles that you really want to work when they’re called on
* The ideas that hold you back from doing…
Aug 4, 2020
EP85 We're Taking On "The Judgement Free Zone"
Are “judgment-free” gyms really free of judgment? Are women’s-only areas necessary? And what’s the deal with toning? These are some of the questions addressed in today’s episode, as Rachael and Kelsea take a question from the community about toning certain areas after a weight loss and discuss the story of a woman who was kicked out of a Planet Fitness over a pair of shorts.
Topics Discussed in Today’s Episode:
* Why toning isn’t a thing
* “Batwings” and “tummy flops”
* Spot training
* What skin does when weight loss happens
* Woman escorted out of the gym over shorts
* Judgment in gyms
* How judging women’s clothing hurts other women
* The “women’s only area”
* The sense of community in a gym
* Chain gym business models
* The evolution of shorts
* Taking responsibility for how you feel
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings…
Jul 28, 2020
EP84 Are Cheat Meals A Good Idea?
Are “cheat meals” a good idea or not? In today’s episode, we’ll discuss the idea of cheat meals, the language that we use when we talk about food, and the effects of surplus culture, diet culture, and terminology on the way we think about food, nutrition, our bodies, and our health.
Topics Discussed in Today’s Episode:
* The effects of surplus culture on food attitudes
* How your mindset is affected by introducing restrictions into your diet
* The effects of diet culture
* The language around food
* Moving toward a more balanced mindset around food
* Things that are not foods
* Assumptions about the foods you eat based on what your body looks like
* The control factor surrounding food
* How you can develop a false sense of success
* Not defining ourselves by a single choice
* Limiting shame and embarrassment over binge-eating episodes
* Breaking patterns that you don’t like
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives W…
Jul 21, 2020
EP83 Ever Wonder What Goes Into A Great Workout Program?
In today’s episode, we’ll talk about the things that you should know about fitness programming. Listen in to learn about how programming fits into the big picture, why you shouldn’t program your own workouts, and what you need to know about training cycles.
Topics Discussed in Today’s Episode:
* Common questions about programming
* How programming fits into the bigger picture
* Taking previous programming into account
* Training cycles
* Why you shouldn't program your own workouts
* Ebbs and flows in fitness
* How to match what you’re eating to the cycle that you’re in
* Building programming over time
* How programming works on a daily basis
* Challenging yourself
Related Links
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Jul 14, 2020
EP82 How To Become A Person Of Action
Are you a person of action? Would you like to be? What does it mean to be a person of action, anyway?
In today’s episode, Rachael and Kelsea discuss what it takes to be a person of action: what kind of mindset you need, how to think about improving yourself, and the strategies you need to start taking action. Listen in to hear more about what you can do right now to become a person of action.
Topics Discussed in Today’s Episode:
* Why it’s important to be a person of action
* The mindset of being a person of action.
* The “I am” experiment
* What you’re ready to do today
* Why improvement isn’t all or nothing
* Why you need to stop waiting for ideal conditions
* Why you need to stop waiting for motivation
* Why you shouldn’t look at your phone first thing in the morning
* Being a thermostat, or a thermometer
* Breaking things down into small tasks
* Celebrating your own victories
* Writing down your accomplishments
* Fighting fear with actio…
Jul 7, 2020
EP81 It's CVG's Bday And We Know How To Party
It's CVG's Birthday and we're celebrating...hard! We have more new releases than ever before along with a few special surprises. Listen in as Rachael and Kelsea give you all the good info that you need to know. They even rattle off some of the 19 retired leggings that will become available in CVG's Randomly Retired Leggings listing.
Related Links
* CVG's Birthday
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Jun 30, 2020
EP80 Why Accessory Exercises Are King
How can you maximize muscle growth, protect your joints and ligaments, and correct imbalances in your body? In today’s episode, Rachael and Kelsea discuss accessory work: what it is, how to do it, and why you need it. They also explain where accessory work fits into your workout routine and share some of their favorite accessory movements and how to do them. Listen in to hear this in-depth conversation about accessory work.
Topics Discussed in Today’s Episode:
* What accessory work is
* Why doing the same thing over and over and over won’t necessarily help you hit your goal
* How accessory work is working smarter, not harder
* Maximizing growth by training the same muscle groups in different ways
* Protecting joint and ligament health
* Natural imbalances in everyday life
* Assessing weak spots to determine what accessory work is needed
* Teaching your body how to turn on a specific muscle group
* Where accessory fits into your session
Related Links
* Our…
Jun 23, 2020
EP79 Female Fat Loss & Hormones - Part 2
How does your nutrition affect your hormonal cycle? What should you be eating to support your hormonal cycle, and are there any foods you should be avoiding? Today, Dr. Beth Westie returns to the podcast to discuss these and other important questions about feeding and caring for the female body. Listen in to hear what Dr. Westie has to say about eating to optimize the stages of your cycle, how the female body builds muscle, and what signs there are that something might be off with your hormones.
If you missed our first episode with Dr. Beth we suggest going back to listen to episode 55.
Topics Discussed in Today’s Episode:
* Beth’s background and qualifications
* Why women need to eat a certain way to optimize the current stage in their cycle
* The differences in the female body from week to week
* How the female body builds muscle
* Quality vs. quantity when it comes to calories
* What women should be eating and when
* Listening to your body’s cravings
* Easin…
Jun 16, 2020
EP78 Sooo Our Last Release Sold Out In 3 Minutes
In this week's episode Rachael and Kelsea switch it up a bit. Listen in as they discuss all the things going on behind the scenes at Constantly Varied Gear. Including our humble beginning, making a move into our new warehouse, and selling out of new releases in a few minutes.
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Jun 9, 2020
EP77 Caring For Your Body Like An Athlete
On today’s episode of the Thick Thighs Save Lives Podcast, we’re joined by Dr. Todd Dersham, an Active Life Coach and chiropractor who’s here to talk about getting your body to move at its best. Listen in to hear what the Dr. Todd has to say about finding the right chiropractor or PT for you, how movement can be used as therapy or a form of expression, and how to diagnose and address imbalances.
Topics Discussed in Today’s Episode:
* Functional diagnosis
* Whether everyone who works out should be receiving regular adjustments
* How to go about finding a chiropractor or PT that’s a good match for you
* The best place to start dealing with a nagging pain
* The use of pain relievers and the role they should play
* How people can use movement as a therapy
* How to diagnose and address imbalances
* What to say to people who have been told that parts of their bodies are “bad”
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Prog…
Jun 2, 2020
EP76 A New Normal: Getting Back To The Gym
Depending on where you live, you may be starting to notice businesses opening back up. In some areas, your local gyms may even be starting to come back. Are you ready to go back to the gym? And if you are, what is that experience going to be like? How will your body handle a gym workout after weeks of being cooped up at home, perhaps with limited access to exercise equipment? In today’s episode, we’re going to talk about making the decision to go back to the gym, and if you do decide to do so, how you can safely and effectively get back into your routine.
Topics Discussed in Today’s Episode:
* Making decisions about whether or not it’s safe for you and your family to return to the gym
* Learning from previous times you might have needed to take time off from the gym
* Leaving your ego at home
* Giving yourself grace if you haven’t kept up during the pandemic
* The difference between working out without equipment and working out with equipment
* Respecting your b…
May 26, 2020
EP75 How To Choose Weight For Your Workout
What do you know about working sets? What’s the difference between a warm-up set and a working set? How long are you supposed to rest in between sets? These are some of the questions that we’re going to answer in today’s episode. Listen in to hear more practical workout advice like working sets, the need for both physical and mental rest, and when you should know that it’s time to move on.
Topics Discussed in Today’s Episode:
* The disconnect between having a routine, but keeping it fun and making gains
* Adjusting your sets
* Quality gym time versus large amounts of time
* Resting before coming back to weights
* Which weights to choose and where to start
* How much time to rest between working sets
* Warmup sets vs. working sets
* Why you need mental rest between sets as well as physical rest
* Preparing yourself for a skill during your workout
* How weight suggestions tell you how light or heavy a workout will be
* How you know when it’s time to mo…
May 19, 2020
EP74 Functional Nutrition Therapy
In this week's episode Rachael and Kelsea bring on special guest Chelsea Mancini to discuss how to heal your body and achieve optimal health naturally. Listen in as they discuss food, supplements, hormones, functional medicine and more.
If you loved this episode please leave us a review on iTunes. This is the best way to let us know what type of episodes we should make more of for you!
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
RELEVANT INFO DISCUSSED IN THIS EPISODE
* Chelseamancini.com
* Chelsea's Instagram: @chelseakmancini
* Hire Chelsea
* Recommended Tea: Traditional Medicinals Dandelion Root & Everyday Detox
* Trusted Supplements: Urban Moonshine, Digestive Bitters, Biotics, Metagenics, Integrative, Therapeutics, Thorne, 365 by Whole Foods, Solaray, Jarrow
May 12, 2020
EP73 Momming & Fitness
New moms know how difficult it can be to prioritize themselves and their own health when they have a child. And it doesn’t get much easier as the kids get older. Today’s guest, Sarah Grace, joins the podcast to talk about the intersection of fitness and being a mom. Listen in to hear what Sarah has to say about the changes in workouts while pregnant and once children are born, how to achieve both your mom goals and your fitness goals, and how to deal with mom guilt.
Topics Discussed in Today’s Episode:
●Sarah’s background in health and fitness
●The adjustment from having one baby to two
●How Sarah’s workouts changed when she was pregnant and the mom of a toddler
●How to make both mom and fitness goals happen
●How to get workouts done with kids
●Making healthy food when the family wants something different
●Making changes as a family
●How to keep from getting carried away with snacks during quarantine
●How Sarah’s fitness goals have changed since…
May 5, 2020
EP72 Beauty Is Not The Rent We Pay To Exist
Today’s episode is about issues with aesthetic goals. It’s easy to equate aesthetic goals with physical fitness goals, but they’re not the same thing. Listen in to hear Rachel and Kelsea talk about why it may be harmful to get caught up in aesthetic goals instead of spending your time on more important matters.
Topics Discussed in Today’s Episode:
* Engaging in role model behavior
* Reasons for discussing aesthetic goals
* Hip dips
* Goals vs. systems
* Enjoying training
* Before and after pictures
* The problem with trying to go backward
* Judging fitness based solely on looks
* Using your time for something other than tearing yourself down
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.RELATED LINKS
Apr 28, 2020
EP71 Adjusting Fitness Goals During Crisis
What kind of movement do you need to do today? What kind of movement will best meet your brain’s and body’s needs in your exact environment at this particular time? How should you adjust your day to day in the new world that we all live in. That’s what we’re going to talk about today – the power of movement in your life and how communication between your mind and body factors into what kind of movement you choose to do right now.
Topics Discussed in Today’s Episode:
* The power of movement in your life
* The types of movement you need right now
* Opening the lines of communication between mind and body
* Finding fitness that’s applicable to your life now
* Becoming more receptive
* Adjusting your fitness goals to the changes in your life and world
* Honoring your feelings
* Using this time for reflection
* Checking in with yourself to find out what you need today
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Progra…
Apr 21, 2020
EP70 Training For Murph, The Hero Workout
To get our free Murph Training Calendar text the word CVGMURPH to 29071.
If the quarantine and the canceled events are getting to you and you’re in need of something to look forward to, today’s episode is for you. Today, Rachael and Kelsea talk about the MURPH workout – including...what it is, how you can prepare for it, and how you can scale it to your own ability level. Listen in to hear our discussion about doing hard things, honoring acts of bravery, and how you can set goals and get involved.
Topics Discussed in Today’s Episode:
* Shopping during quarantine
* Things to look forward to
* Getting ready for a hard thing
* The MURPH workout
* The MURPH Training Calendar
* Why we do MURPH
* Honoring acts of bravery
* The quarter MURPH
* Scaling MURPH to your abilities
* Setting goals to work for
* Prepping for the MURPH
* Building confidence through participation
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Prog…
Apr 14, 2020
EP69 Alone Together & Live Weekly Workouts
Lockdowns and social distancing is difficult for everyone. Isolation can be hard on a person and can bring up a lot of stress and difficult emotions. But it’s still possible to make connections out in the world even when you have to be home alone.
In today’s episode, we’ll talk about how to be alone together. Listen in to hear about finding opportunities to have a growth mindset even in isolation, the bright side of being thrown off of your routine, and the importance of interacting and communicating with other people during this time.
Topics Discussed in Today’s Episode:
* Coping with isolation
* Remembering the importance of the little things
* Finding opportunities to have a growth mindset
* Making an effort to interact and communicate with other people
* Feeling aimless
* Live group workouts
* The importance of routine
* The effects of stress on your body
* How to be alone and connect with other people at the same time
* Building new routines when you…
Apr 7, 2020
EP68 You Were Meant to Thrive, Not Just Survive
Between health concerns and the effects of isolation, this is a difficult time for many people. In today’s episode, we’ll talk about thriving during the COVID-19 pandemic. Are you an extrovert who’s finding it difficult to stay home? Are you an essential worker who’s finding that you have more on your plate than you can handle? We’ll speak about those situations and more, and about how you can maintain your health and fitness during this current crisis, no matter what your situation may be.
Topics Discussed in Today’s Episode:
* Dealing with obstacles that can throw you off of your game
* Using a growth mindset when thinking about COVID-19 lockdowns
* Recognizing the opportunity in front of you
* Giving yourself a break
* The importance of the first thing that you accomplish in the day
* What to do if you’re working more because of the pandemic instead of less
* Body weight movements
* Taking the opportunity to incorporate movements and exercises that yo…
Mar 31, 2020
EP67 You're Stressed & Not Sleeping - We Can Help
Quality sleep is crucial to good health, and in times of stress, sleep is especially important and can also be especially difficult to achieve. In our last episode, we discussed the importance of sleep and the detrimental effects that sleep deprivation can have on your health. In today’s episode, we talk about the importance of prioritizing sleep and strategies that you can use to get quality sleep in your life. Listen in to hear us talk about bedtime routines, sleep technology, sleep medications, and more.
Topics Discussed in Today’s Episode:
* Prioritizing your sleep
* Starting with a good night’s sleep instead of playing catch-up with sleep
* Prioritizing sleep for children as well as adults
* Thinking of sleep as an appointment
* Setting an alarm for your bedtime routine
* Setting a nighttime routine
* The importance of routine for your brain
* What a bedtime routine looks like
* Breathing techniques for rest
* The link between sleep deprivation and ment…
Mar 24, 2020
EP66 Why Sleep Should Be Your #1 Priority
You know that sleep is important, but do you actually know how important it is? Probably not. We live in a society that de-prioritizes sleep and rewards people for sleeping less. In today’s episode, we’ll talk about the science behind sleep – how it connects to your physical and mental health, what’s actually happening to your body and brain while you sleep, and the damage that can be caused by sleep deprivation.
Topics Discussed in Today’s Episode:
* How sleep is connected to mental and physical health
* The need for restorative sleep
* The social norms around sleep
* The risks of not getting enough sleep
* The science of sleep
* Why we need sleep
* What happens to your skin while you sleep
* What happens to your muscles while you sleep
* What the brain is doing during sleep
* Hormonal changes that affect sleep
* The damage that losing too much sleep can do
* The mental health effects of sleep deprivation
* How sleep deprivation affects the way th…
Mar 17, 2020
EP65 Listen To This Before You Deadlift
It’s easy to get the wrong idea about deadlifts. A common misconception is that deadlifts are dangerous, or that you shouldn’t attempt them if you have back pain. Listen to today’s episode in which we’ll talk about all things related to deadlifts – why you should do them, what myths you shouldn’t fall for, and what a proper deadlift should look and feel like.
Topics Discussed in Today’s Episode:
* Why deadlifts aren’t dangerous
* The benefits of deadlifting
* Training yourself to deadlift
* The importance of concentrating while you’re deadlifting
* Why you shouldn’t be afraid of the weight being heavy
* The problem with hunched-over shoulders during a deadlift
* What the deadlift setup feels like
* The deadlift position
* What kind of gear you need for deadlifts
* Why your setup should take longer than your deadlift
* Maximizing the power of your deadlift
Related Links
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Pr…
Mar 10, 2020
EP64 Busting Fitness Myths Once And For All - Part 2
There were too many fitness myths to fit into 1 episode. So we're bringing you part 2 of Busting Fitness Myths Once And For All.
Topics Discussed in Today’s Episode:
* Fasted cardio
* How your body burns fats and carbs
* Estimating calories taken in and burned
* Weightlifting
* The shape of muscles
* Toning
* Lifting weights and injuries
* Muscle weight and fat weight
* Detoxing
* Static stretching before a workout
* Spot-reducing fat
* Sweat and fat loss
* The idea that men and women need to train differently
Related Links
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Mar 3, 2020
EP63 Busting Fitness Myths Once And For All - Part 1
What’s the most ridiculous fitness myth that you’ve ever heard? Are there any fitness myths that sound reasonable at first that you might be buying into? In today’s episode, Rachael and Kelsea take on some of the fitness myths that are most commonly repeated and debunk them with real information. Listen to part 1 of this episode to hear about whether or not cardio is really the best way to burn fat, whether sugar in fruit should be avoided, whether you should worry about being sore the day after a workout, and more. More fitness myths to come next week in part 2!
Topics Discussed in Today’s Episode:
* Where fitness myths start
* Oversimplifying complex information about the body
* Inspiration for discussing fitness myths
* Fitness myths hold people back from accomplishing the things they want to accomplish
* Whether cardio is the best way to burn fat
* Fat burning zones
* Cardio vs. weight training as it relates to fat burning
* Making certain food groups an e…
Feb 25, 2020
EP62 Building Positive Habits W/ The CEO Of CVG
Habits are important. The word “habit” sometimes has a negative connotation, as you might associate it with bad habits, but you can have positive habits as well, and building positive habits allows you to work your way toward the goals that you’re trying to achieve. In today’s episode, you’ll hear from Rachael and Mark Arruda as they talk about the importance of habits. Listen in to hear about what a habit really is, how to build positive habits, and how to break bad habits.
Topics Discussed in Today’s Episode:
* All of the things that can be improved by improved habits
* How habits can help
* What a habit is
* Why we have habits
* Good habits and bad habits
* How small things can add up
* Understanding how habits are built
* Books about habits
* Creating cues for starting a habit
* Rewards for positive habits
* Breaking a bad habit
* Adding friction to break bad habits
* Avoiding friction to build good habits
RELATED LINKS
* Our Fitness FB…
Feb 18, 2020
EP61 Overcoming Food Struggles
Do you struggle to make nutritious food choices or to not overdo it on sweets and treats? If so, you’re not alone. In today’s episode, guest Sonia Cormier joins the podcast to talk about food struggles. Sonia is a CrossFit Games winner, an accomplished athlete, a gym owner, and a mother of two. Listen in to hear what Sonia has to say about her childhood experiences with food, her love of athletic competition, and how to overcome food struggles one goal at a time.
Topics Discussed in Today’s Episode:
* Struggling with overdoing certain foods
* Childhood experiences that shape attitudes toward food
* Food as an emotional crutch
* Food as a reward
* Starting small with changes in the way you eat
* Overcoming mistakes
* The ways that people are affected by food
* Paying attention to where you’ve been as well as where you’re going
* Taking things one day at a time
* Competition goals
Related Links
* Our Fitness FB Group.
* Thick Thighs Save Lives Work…
Feb 11, 2020
EP60 But Did You Die Though? - Your Warm Up
Want to improve your workouts with only 15 minutes of your time each day? Want to drastically decrease injury? Want to improve recovery time so you can get back to work in the gym quicker?
If so, you need to take a long, hard look at your warm up.
We're all guilty of rushing through a warm up when time is short. Perhaps you don't even warm up at all. 😮
Well, that all stops now with the help of this episode!
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog. Behind the scenes at CVG.
Feb 4, 2020
EP59 Listen To This Before You Squat
Squatting is one of the most common and basic exercises that you’ll see in the gym. Despite that, there is still controversy about how to perform squats correctly and what they do for you. In this episode, we’ll talk about the importance of squats, how squatting affects your body, and what good squats look and feel like.
Topics Discussed in Today’s Episode:
* Controversy around squats
* Why squat?
* The purpose of squatting below parallel
* How squatting affects your knees
* The muscle groups engaged while squatting above and below parallel
* Squats and mental toughness
* Why squats don’t look exactly the same from person to person
* What to look for in a good squat
* How to tell if your squat stance is off
* Squatting with knees over toes
* Butt winks
* What’s too low for a squat?
* Squatting with something under your feet
* Holding your breath in a squat
Related Links
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs…
Jan 28, 2020
EP58 The Episode That Will Not Be Named
Listen in to hear Rachael & Kelsea discuss the topic that won't be named. 😱
Related Links
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the scenes at CVG.
Jan 21, 2020
EP57 The Enneagram Test - Understanding Yourself
What does your personality have to do with fitness? It’s important to understand that health and fitness are about more than just your workout, it’s about you as a whole person, and your personality is part of that. Understanding your personality traits – the good and the bad – can help you better understand yourself a whole person, and you can use that understanding in your quest for self-improvement. Listen in to today’s episode to hear about the Enneagram personality test and how you can use it to help better understand yourself and use it on your self-improvement journey.
Topics Discussed in Today’s Episode:
* Enneagram tests
* How self-awareness can help with self-improvement
* What happened when the CVG staff took Enneagram tests
* Identifying behaviors that are damaging to you
* Overviews of the Enneagram personality types
* Reacting to your personality type
* Building healthy traits and curbing unhealthy traits
* Getting perspectives from people wi…
Jan 14, 2020
EP56 Plant Based Diets - "The Game Changer" Documentary
In today’s episode, we discuss the documentary The Game Changers (available on Netflix). Whether you have watched this documentary or not you will find a lot of value in this episode as we spend a lot of time discussing diets, with a lot of focus on plant-based diets.
Topics Discussed in Today’s Episode:
* The Game Changers documentary
* What the documentary is about and what subjects it covers
* The stigma surrounding plant-based diets
* How food can address chronic pains and illnesses
* How the documentary addressed males and females
* The funding of the documentary
* How plant-based eaters get protein
* Meat and inflammation
* Why you shouldn’t let any one thing dominate your diet
* Why there’s no one-size-fits-all way to eat
* Doing your own research and taking what works for you
RELATED LINKS
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
*…
Jan 7, 2020
EP55 Female Fat Loss & Hormones
How does your cycle affect the way that you eat and exercise? Are there different things that you should be doing in different parts of your cycle? Today’s guest, Dr. Beth Westie, joins the podcast to talk about diet, fitness, and wellness SPECIFICALLY for women’s health. Listen in to hear what Beth has to say about how the female body is different, why so many diets don’t work as well for women, and how the timing of your cycle affects your performance and outcomes in the gym.
Topics Discussed in Today’s Episode:
* Beth’s medical background and how she got interested in women’s health
* How the female body differs when it comes to health and wellness
* Whether nutrition should vary depending hormonal shift
* How your cycle affects the way you build muscle tissue
* How restrictive diets affect hormones and ability to metabolize nutrients
* Considering the quality of your calories
* Why you need more calories at certain times of the month
* How menopause af…
Dec 31, 2019
EP54 Empowering A Growth Mindset In 2020
The start of a new year is always a good time to reflect and think about things that you want to change or start anew. It’s also a good time for a talk about your mindset. Do you have a fixed mindset or a growth mindset?
Learning how to develop a growth mindset can go a long way toward helping you deal with the inevitable challenges you’ll face in the new year and beyond and finding your own path to success. Listen in to hear about how to start developing a growth mindset, how to see challenges as opportunities, and why it’s important to prioritize the process or journey over the reward at the end.
Topics Discussed in Today’s Episode:
* How the way you respond to adversity makes the difference for success
* What a fixed mindset looks like
* Developing a growth mindset
* How to respond to things that are difficult
* Studies on people with growth and fixed mindsets
* Putting the word “yet” after the thing you think is impossible
* Looking at challenges as opp…
Dec 24, 2019
EP53 The Movement Challenge by CVG
Are you thinking about your new year’s goals? Are you looking for resolutions that you’ll be able to stick with through January – and through the rest of the year as well? Listen in to hear about the CVG Movement Challenge and how it can help you. We’ll also be sharing a special discount code to use during CVG's January 1st legging face-off.
Topics Discussed in Today’s Episode:
* Setting goals or resolutions for health
* Legging design face-off
* The movement challenge
* Habit building
* Why people often fail to keep resolutions
* How the movement challenge works
* How nutrition and workout habits work together
* Building a life that you’re happy with
* Movement Challenge Weekly prizes
* Accountability rules
* The water challenge
* Showing kindness in the gym
Links mentioned in this episode:
* Our Fitness FB Group.
* Thick Thighs Save Lives Workout Programs
* Constantly Varied Gear's Workout Leggings
* Our Fitness Blog.
* Behind the sce…
Dec 17, 2019
EP52 What You Really Need To Know About Abs
We're closing out the new year with 1 more recap episode that we believe is vital to take in before starting the new year. This episode was originally released at the beginning of 2019 so if you haven't listened to it since then we recommend a refresher. If you haven't heard this episode, this is a must listen!
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Your new favorite workout leggings: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Behind the scenes at CVG - https://www.youtube.com/channel/UCeennx1pZEcpaCTAMmR9Beg
Dec 10, 2019
EP51 Training Your Mind To Beat Anxiety In The Gym
With 2019 coming to a close we wanted to bring back an episode that we believe is extremely important. This episode is one of our top listened to episodes. If you haven't heard it before now is the time. If you listened the first time through this is a great one to hear a second time!
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Your new favorite workout leggings: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Behind the scenes at CVG - https://www.youtube.com/channel/UCeennx1pZEcpaCTAMmR9Beg
Dec 3, 2019
EP50 Getting Through The Holidays Like A Boss
Why wait until the new year to start eating more nutritious food and training your body? Yes, there are holidays, holiday parties, and holiday food in your immediate future, but is that really a reason to avoid the gym or eat things that don’t make you feel good? In today’s episode, Rachel and Kelsea discuss the holidays and the impact they have on your body. Listen in to hear about holiday clapbacks, the number of meals between now and the new year, and what impact those meals really have on your body.
Topics Discussed in Today’s Episode:
* Going into the holidays with appropriate clapbacks
* Shame and anxiety surrounding holiday celebrations
* The number of meals between now and the new year
* Taking the focus off the food at holiday parties
* What to do when you feel uncomfortable with a recipe
* Making sure that your body gets the nutrients it needs outside of the holiday parties
* Keeping up with your training around the holidays
* Having your boundaries re…
Nov 26, 2019
EP49 Why Your 1RM Is The Base Of Your Training
Have you tested your 1-rep max recently? Have you ever tested it? Why is it important? In today’s episode, Rachel and Kelsea discuss the importance of testing your 1-rep max. Listen in to hear what they have to say about when it’s appropriate to test your 1-rep max, why testing matters, and how to do 1-reps safely.
Topics Discussed in Today’s Episode:
* The importance of testing your 1-rep max
* What a 1-rep max is
* When it’s appropriate to test
* What you do after 1-rep testing
* How often you should be testing your 1-rep max
* Doing 1-reps safely
* Putting your ego aside
* Calculating your training max
* Getting your training prescription right
* Why you don’t test every day
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by C…
Nov 19, 2019
EP48 Body Image, Self Love & Anxiety w/ TTSL Coach Isley
Kelsea is joined by TTSL coach Isley Boyarski to tackle the topics of body image, self love and how working out can help with anxiety.
Topics Discussed in Today’s Episode:
* Appreciating that you’re worth more than what you look like
* Treating yourself with the same respect and care you treat partners or friends with
* Isley’s background and how she got into fitness and coaching
* The belief that everything will be better when you hit a certain goal weight
* The messages women get about body image vs. the messages men get
* Advice for women who are having trouble loving what they see in the mirror
* Believing that you deserve the things you want in life
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Your new…
Nov 12, 2019
EP47 Group Friday - Black Friday Early Access
The first announcement of Group Friday! If you listen to this podcast you're getting the CVG deals early. Listen in to hear all about it.
Topics Discussed in Today’s Episode:
* The reason for Group Friday
* The sweatshirt free gift
* The CVG Athlete hoodie
* New items dropping on Group Friday
* When Group Friday will be released
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Behind the scenes at CVG - https://www.youtube.com/channel/UCeennx1pZEcpaCTAMmR9Beg
Nov 5, 2019
EP46 Q&A From Our Community
In this week's episode, Rachael and Kelsea take time to answer questions from members of our Facebook Group. Listen in to hear them talk about their top 3 most effective exercises, how to encourage a loved one to start making healthy changes, when it’s time to take a break from the gym and more.
Topics Discussed in Today’s Episode:
* Rachel’s and Kelsea’s favorite pieces of CVG gear
* How to get a loved one to make healthy changes
* Whether it’s OK to take time off from training
* How to know when you need a break from the gym
* Which CVG coworker Rachel and Kelsea would want to be trapped on a deserted island with
* Questions that need their own episodes
* How you can know when it’s the right time to increase weights
* The top movements for overall health, strength, and mobility
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Dai…
Oct 29, 2019
EP45 The Power Of Mindset
“The mind and the perception controls everything in the next step that you’re going to take.”
“The only thing that matters is the story that you are creating for yourself every single day.”
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Behind the scenes at CVG - https://www.youtube.com/channel/UCeennx1pZEcpaCTAMmR9Beg
Oct 22, 2019
EP44 There's A Good Chance You're Under-Eating
The most common piece of advice given to people who want to lose weight is to simply decrease the number of calories that you take in. But is that really the best and most effective advice? Will going into a caloric deficit really help improve your health? In today’s nutrition-focused episode, we talk about the dangers of under-eating, the complexity of the body and the different factors that go into weight loss, and why prioritizing nutrition over weight loss matters.
Topics Discussed in Today’s Episode:
* The dangers of under-eating
* Looking at the full picture of your health
* The complexity of the body
* Setting goals that take your entire body’s needs into account
* Starvation mode
* How your body adjusts to fewer calories
* Sleep struggles related to caloric deficit
* Prioritizing nutrition
* Being consistent
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly var…
Oct 15, 2019
EP43 How To Make The Gym A Priority
Have you found yourself skipping the gym because you just don’t have time? What if you really do have the time, but you just aren’t prioritizing properly? Today’s episode is all about finding the time to get to the gym – and really, it’s about finding the time to take care of your health. Listen in to hear more about why you should prioritize the gym, what you need to think about when you’re setting goals for yourself, and why you should always have a backup plan.
Topics Discussed in Today’s Episode:
* Why it’s important to prioritize the gym
* Personalizing your goals
* Looking for a lifelong why
* The story that you write for yourself
* Why women find it more difficult than men to make time
* Why it’s OK to be selfish
* Having a backup plan
* Planning your gym time
* How working out improves time management
* How children learn from watching you working out
* Why you should stop looking for quick fixes
You can join our FB group for free here…
Oct 8, 2019
EP42 Eating Healthy On A Budget
In this week's episode, Rachael and Kelsea discuss how to eat healthy food while sticking to a budget. Listen in to hear them explain how budgeting and healthier eating are related. You’ll hear about simpler solutions to seemingly complex diet problems, the basic foods that everyone needs, and how to handle meal planning and shopping.
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Behind the scenes at CVG - https://www.youtube.com/channel/UCeennx1pZEcpaCTAMmR9Beg
Oct 1, 2019
EP41 Prevention > Treatment
Topics Discussed in Today’s Episode:
* Prevention mindset vs. treatment mindset
* Viewing the gym as a health choice rather than an aesthetic choice
* The power of diet
* Empowering yourself to prevent health problems
* Medication side effects
* The expense of focusing on treatment instead of prevention
* Shifting your perspective to focus on prevention
* How your body tells you it’s unhappy with the way that you’re caring for it
* Making time and prioritizing taking care of your health
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbys…
Sep 24, 2019
EP40 The 800 Gram Challenge
In this week's episode, Kelsea talks with EC Synkowski, founder of the 800 Gram Challenge. Listen in to this nutrition-focused episode to hear what Kelsea and EC have to say about the upcoming nutrition challenge in the CVG Facebook group, and what you need to know about the 800 Gram Challenge.
Topics Discussed in Today’s Episode:
* EC’s background
* The 800-gram challenge
* Whether things like wine count toward the challenge
* Whether people are looking for complexity around nutrition
* How EC settled on the 800-gram number
* Understanding how the food you eat is affecting you on a physiological level
* EC’s thoughts about supplements
* Fruit as sugar
* Frozen, canned, and organic produce
* Doing the 800-gram challenge on a budget
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/…
Sep 17, 2019
EP39 Gym Etiquette, Dropping Barbells & Branching Out
Topics Discussed in Today’s Episode:
* Cutting people slack in the gym
* Being more inclusive in the gym environment
* Finding your own way to accomplish a goal
* Whether it’s ever appropriate to drop weights
* Eccentric movements
* Concentric movements
* Looking at what the best weightlifters are doing
* Branching out from eccentric movements
* Which weights are OK to drop
* The correct way to bail a lift
* Why dropping a weight doesn’t mean that the weight is too heavy
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com…
Sep 10, 2019
EP38 Our Top 11...I Mean 12 Nutrition Hacks
Learning to eat nutritiously is important. But it isn’t always easy. In today’s episode, we’ll go over some nutrition hacks that will help you improve your nutrition choices. Listen in to hear how you can add some small changes to help you eat better in a sustainable way that you can stick with.
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Behind the scenes at CVG - https://www.youtube.com/channel/UCeennx1pZEcpaCTAMmR9Beg
Sep 3, 2019
EP37 The Weight Watchers App For Kids
In this week's episode, Rachael & Kelsea discuss the new Weight Watchers app aimed at 8-to-17-year-olds and talk about what kind of message this app sends to children and whether it’s healthy for them to use.
Topics Discussed in Today’s Episode:
* The Weight Watcher’s app aimed at kids
* How the app works
* Goals offered in the WW app
* Setting children up for failure
* Talking about the weight epidemic in the context of self-confidence
* Weight loss as a business
* Keeping weight off
* Yo-yo dieting
* Women’s relationships to the scale
* Teaching children to love their bodies
* Modeling love for your body to kids
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you wi…
Aug 27, 2019
EP36 How To Maximize Your Metabolism
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Aug 20, 2019
EP35 How To Get A Pull-Up
Regardless of where you are in your current ability level there is progress to be made. Listen to this week's episode and learn the steps to take in setting goals (such as pull-ups or longer bar hangs) and reaching them.
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Aug 13, 2019
EP34 An Inside Look Into CVG & Our Tribe
Get an inside look into CVG, our amazing community, the podcast and more. Listen in to hear about the origins of it all and what is coming in the future.
Topics Discussed in Today’s Episode:
* Who works at CVG
* The beginnings of CVG
* How Rachael and Kelsea decided on their roles at CVG
* How the CVG Facebook group originated
* How the Facebook group contests started
* Providing support to women
* Approaching social work from a different angle
* How the Facebook group has grown
* Starting the podcast
* Building a legacy beyond selling apparel
* New designs and programs that are on the way
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.co…
Aug 6, 2019
EP33 Using Food Journals To Heal Our Relationship w/ Food
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Jul 30, 2019
EP32 Anxiety In The Gym - How To Train Your Mind
Do you have anxiety about going to the gym? If you do, you’re not the only one. Exercise can help you feel less stressed and anxious, but getting to the gym to exercise in the first place can be tough if your anxiety is high.
In this week's episode, Rachael & Kelsea talk about stress and anxiety, what people are feeling anxious about, and how to work on building confidence like you’d build a muscle.
Topics Discussed in Today’s Episode:
* How physical health relates to mental health.
* Borrowing confidence.
* The comparison factor.
* Building confidence instead of insecurity.
* How exercise can reduce anxiety.
* Anxiety about the gym.
* Changing behaviors.
* Changing your mindset.
* Strengthening mental muscles that cope with anxiety.
* Practicing alternative thoughts to build confidence.
* What makes people nervous about going to the gym.
* Trusting yourself.
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413…
Jul 23, 2019
EP31 Fitness Before, During & After Pregnancy
What’s the best, and safest, way to stay fit before, during and after pregnancy? Today’s guest will help answer some important questions about pregnancy and post-partum training.
Today we’re joined by Emily, a coach from the BirthFit. She’s also the host of the BirthFit podcast and part of the BirthFit coach seminar staff. Listen in to hear what Emily has to say about BirthFit seminars, commonly-asked questions about training during pregnancy, and getting back into the gym after giving birth.
Topics Discussed in Today’s Episode:
* The BirthFit seminar experience
* Common questions from a pregnant athlete
* Whether pregnant women should continue to exercise and lift throughout pregnancy
* Whether pregnant women should start an exercise program during pregnancy if they weren’t already training
* Movements that should be limited while pregnant
* Recommendations for heart rate while exercising during pregnancy
* When to get back into the gym after giving birt…
Jul 16, 2019
EP30 Crossfit/Functional Training Pros & Cons
This week's episode is all about CrossFit and Functional Training. The trolls of the internet don't know what they're talking about, but we do. Listen in as we discuss the PROS and CONS, truthfully.
Topics Discussed in Today’s Episode:
● Why some people believe that CrossFit is dangerous
● Why people get so excited about CrossFit
● The sense of community that comes with CrossFit
● The intimidation factor at gyms
● Finding your tribe
● How CrossFit incorporates elements from different sports
● The possibility of injury doing CrossFit
● What to do when you don’t get it on the first try
● Recognizing poor programming
● Remote coaching
● The expense of CrossFit
● Making fitness accessible
● Aesthetic goals and physical accomplishments
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvarie…
Jul 9, 2019
EP29 Protein - Let's Call It What It Is
This week's episode is all about protein. How much protein do you really need? Is it as much as advertising leads you to think that you need? And what are the best ways to get protein into your body? Are those bars and shakes really helpful, or could they be harmful? Listen as we talk about making sure that your body gets the nutrients that it needs and why the source of your protein makes a big difference.
Topics Discussed in Today’s Episode:
* Protein as a buzzword
* Why protein is important
* Balancing protein with other nutrients that you need
* Why you need to think about the source of your protein
* Whether protein is still healthy when it’s combined with unhealthy food
* The importance of giving your body food to metabolize
* How sugar negates protein
* Why your body craves sugar
* Sugar additives
* Studies on artificial sweeteners
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming th…
Jul 2, 2019
EP28 Meal Prep Tips & Tricks For Real Life
This week's episode is an important one relating to the subject of nutrition. A lot of people feel that nutrition is one of their biggest hurdles. So, in today’s episode, we’re going to talk about 5 tips to help prep meals for the week ahead.
Topics Discussed in Today’s Episode:
* Preparation is key to success.
* What happens when you prepare something in advance and then decide you don’t want it when the time comes.
* Individualizing meal prep.
* Choosing your protein for the week.
* Portion sizes.
* Crockpot cooking.
* Dinner planning.
* Freezing food ahead of time
* How to shop for food
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://…
Jun 25, 2019
EP27 Why Skinny Doesn't Always Mean Healthy
In this week's episode, we’ll talk about our reactions to Tanya Gold’s article on Nike’s new plus-size mannequin. Listen in to hear what we have to say about what a healthy body really looks like, why you can’t judge someone’s health by outward appearances, and why the goal should be to get healthier, not thinner.
Topics Discussed in Today’s Episode:
* Tanya Gold’s article on Nike’s plus size mannequin.
* What healthy looks like.
* Why you can’t judge health by outward appearance.
* What it means to be healthy.
* Health markers.
* Why it’s not lucky to be thin and not take care of your body.
* Fat shaming.
* The science behind why some people gain weight more easily than others.
* Athletes can have different body types.
* Health crisis vs obesity epidemic.
* Changing the goal from being thin to being healthy.
* Working with your body instead of against it.
* How to talk to someone about working on their health.
You can join our FB gr…
Jun 18, 2019
EP26 Common Isn’t Normal: Peeing During Workouts
Let's talk about a very important topic, pelvic floor health. In this week's episode, we’ll talk to pelvic floor expert Angie Dorr Robertson about how to deal with this problem and how to recover.
Topics Discussed in Today’s Episode:
* How Angie got interested in the topic of women’s health and pelvic floor health.
* Why conversations about pelvic floor health are important.
* The most common symptoms and complaints Angie sees in her clients.
* What causes urine leakage.
* How breathing plays into pelvic floor function.
* Whether pelvic dysfunction can be cured.
* How pelvic dysfunction can present the same way in different people but have different causes.
* Strengthening treatments for the pelvic floor.
* Exercises that people who have a weak pelvic floor can do on their own.
* The differences between abdominal separation and pelvic floor dysfunction after pregnancy.
* Helping women learn more about pelvic floor health and advocate for themselves.…
Jun 11, 2019
EP25 That is NOT Balance
The line between BALANCE and EXTREMES have been blurred. Understanding the difference between them is absolutely vital to having long term success in fitness and overall happiness in life.
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
Jun 4, 2019
EP24 Must Have Fitness Tools - Equipment Dos & Don'ts
In episode 24, Rachael & Kelsea break down fitness tools and equipment. They cover the must have fitness tools, the tools to avoid, and everything in between. If you have ever looked at a piece of equipment or a tool in your gym and weren't sure if you should use it or not, this episode is for you!
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
May 28, 2019
EP23 How To Recover From & Avoid Injuries
The best way to deal with an injury is to prevent it from happening in the first place. With proper preparation you are more likely to stay injury free and on track to crush your goals. However, that doesn't mean that injuries don't still happen. With correct care your recovery time can increase and with knowledgeable guidance your fitness journey can stay on track.
If you're currently injured, this episode is for you. If you're currently feeling good, this episode is even more important for you!
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://dea…
May 21, 2019
EP22 All Calories Are NOT Created Equal
Have you ever been told that a caloric deficit is the only way to lose weight? Probably.
Have you ever been told that not all calories function the same in the human body? Like most people, probably not.
There's a missing piece in the calorie deficit puzzle, and it's a big one! Learn more about it in this episode.
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
We have a NEW blog! If you like this podcast you will like this blog - https://deathbysquats.com
May 14, 2019
EP21 How To Spot A Good Trainer
In this episode Kelsea and special guest, Blake discuss the importance of a good coach and what to look for. Whether you currently have a trainer/coach or are interesting in getting one, this episode is for you. Not all trainers are created equal.
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
May 7, 2019
EP20 The Push You Need
"It's just one day. I'll go tomorrow." We've all said this. Even the most dedicated say it. However, sometimes 1 day turns into 2, and 2 turns into longer.
When you find yourself in situations like this it's absolutely vital to be able to have that 1 little push that you need to follow through with crushing the day. Because we all know when the workout is done, you're sooo happy that you followed through.
So listen to this episode and find that push that you need the next time you're on the verge of taking the easy way out!
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
Apr 30, 2019
EP19 Do I Need A Fitness Tracker Or Smart Scale?
Fitbits, in-body scans, smart watches...in a world full of fitness gadgets, how do you know what works? What products really make the difference? Is there such thing as TOO much information? This episode breaks down the world of fitness technology and tells you what is worth trying and what is just crap.
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
Apr 23, 2019
EP18 Lift Like A Girl
Our mission is to empower future generations to believe in their strength and love their bodies. Together, lets make sure no young girl stares into the mirror hating her thighs. Lets ensure our young boys see the women in their lives as strong and confident. It's time for a new generation to emerge better than the one before. It's up to us - are you with us?
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
Apr 16, 2019
EP17 What To Do When Friends & Family Don't Support You
Have you ever felt that someone close to you, like your husband, mother or best friend doesn't support your health and fitness journey the way you feel they should? What about coworkers or that Facebook friend with their back-handed compliments?
In "What To Do When Friends & Family Don't Support You" Rachael & Kelsea discuss the reasons behind the lack of support from your inner and outer circle and the best ways to try to resolve them or at very least be able to avoid such situations from impacting your journey to a better you.
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
Apr 9, 2019
EP16 A Trip Through The Grocery Store
In "A Trip Through The Grocery Store" Rachael & Kelsea discuss practical tips to help make your grocery shopping healthier and easier. Grocery stores are literally designed to push you towards less than ideal decisions.
This episode is for you if you...
1) Want to hear a realistic take on the food that you bring into your house.
2) You're unsure what sections of the grocery store to avoid.
3) Don't go into the grocery store with a specific strategy.
For workout programming that is always constantly varied be sure to check out TTSL Daily: https://www.constantlyvariedgear.com/pages/cvg-training
The TTSL Podcast is brought to you by Constantly Varied Gear. Check out the best leggings you will ever buy: https://www.constantlyvariedgear.com/
You can join our FB group for free here: https://www.facebook.com/groups/416198445414413
Apr 2, 2019
EP15 Abs Aren't Made In The Kitchen
In "Abs Aren't Made In The Kitchen" Rachael & Kelsea discuss what it really takes to reach many people's ultimate goal...visible abs. There's no one size fits all plan, which is why "Abs are made in the kitchen" is a misguided common phrase. This episode will bust some myths and as always, speak a ton of truths. *BONUS* We give a discount code to use on CVG in the middle of the episode.
This episode is for you if you...
1) Want true training methods for reaching visible abs.
2) You thought having abs means being constantly hungry.
3) You've ever wondered how much genetics impact results.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Mar 26, 2019
EP14 How To Minimize Soreness & Maximize Recovery
In "How To Minimize Soreness & Maximize Recovery" Rachael & Kelsea discuss the importance of active recovery days and rest days. Being sore is good. But healing from that soreness is the key to making progress and staying healthy long term.
This episode is for you if you...
1) Struggle with mentally taking time away from the gym.
2) Want to understand the proper way to recover.
3) You're constantly too sore for too long.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Mar 19, 2019
EP13 How To Stop Binge Eating Today
In "How To Stop Binge Eating Today" Rachael & Kelsea tackle a common issue that the majority of people struggle with. This episode will discuss actionable tactics that can be done today to break this bad habit easily. We've all been there, but we don't have to be!
This episode is for you if you...
1) Feel regretful after you eat.
2) Need help creating healthy habits.
3) Eat more than you probably should and you're not sure why.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Mar 12, 2019
EP12 Why It's Never Too Late To Be A Badass
In "Why It's Never Too Late To Be A Badass" Rachael & Kelsea have a special guest on the show, their mother, Laurel! Laurel explains what lead her to begin her fitness journey and the impact it's had on every aspect of her life. If this one doesn't motivate you to get to the gym, nothing will!
This episode is for you if you...
1) Need inspiration to get to the gym today, this week or this lifetime.
2) Have obstacles in your life that you want to overcome.
3) Have ever felt like you're past your prime and it's too late to get fit.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Mar 5, 2019
EP11 The Truth About Supplements
In "The Truth About Supplements" Rachael & Kelsea discuss the controversial topic of workout supplements. Whether you are for supplements or against, this episode is a must listen. You may think twice before your next GNC visit.
This episode is for you if you...
Are wondering if you should take pre-workout.
Are unsure if you are recovering properly from your workouts.
Care about your body in any way.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Feb 26, 2019
EP10 The One Thing You Will Not Succeed Without
In "The One Thing You Will Not Succeed Without" Rachael & Kelsea discuss one of the most overlooked steps to success in the gym and in your life. When you realize the importance of this step in reaching success you will drastically increase the likeliness of reaching your goals.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Feb 19, 2019
EP9 Are Machines Good For Working Out?
In "Are Machines Good For Working Out?" Rachael & Kelsea discuss how workout machines do more bad than good. It's a little known fact that machines at the gym are building unstable, injury prone bodies. Designed to give new gym goers a feeling of comfort, but in reality resulting in frustration and failure.
This episode will be valuable to you if you've ever asked yourself the following questions...
1) What workout machines are most effective?
2) Should I use the Smith Machine?
3) Are workout machines safe?
4) What are the most effective ways to work out?
5) What is the best workout routine?
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Feb 12, 2019
EP8 How To Get Back Up With Bea
In "How To Get Back Up With Bea" Rachael & Kelsea have their first guest. Of course it had to be a BL from the FB group. Bea's story is extremely inspiring and is sure to motivate you to crush life.
This episode is for you if you...
Are looking for motivation to get to the gym.
Are currently in a rut and need a push to get back at it.
Are someone who likes to cry while listening to podcasts.
Quote from Bea in this episode: "As long as you have a pulse you can keep moving!"
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Feb 5, 2019
EP7 How To Work To Your Max Potential
In "How To Work To Your Max Potential" Rachael & Kelsea discuss the importance behind modifying workouts to reach max capacity and why scaling is not something to be ashamed of. Regardless of your level of fitness this episode is a must listen for improving your health and fitness.
This episode will be valuable to you if you've ever asked yourself the following questions...
1) Should I modify this workout?
2) How do I modify my workouts?
3) Why should I modify my workouts?
4) When should I increase my modification to a more challenging level?
5) How do I know if my modification is challenging enough?
For workout programming that is always constantly varied be sure to check out TTSL Daily.
The TTSL Podcast is brought to you by Constantly Varied Gear.
Jan 29, 2019
EP6 We Were Told We Have To Tone
Have you ever asked "How do I tone my arm" or "How do I tone my butt"? We've all been there. In "We Were Told We Have To Tone" Kelsea & Rachael discuss the confusion behind what toning really means and how to take proper steps to achieving your ideal body (whatever that ideal body looks like to you).
Jan 22, 2019
EP5 Why Diets Fail For 95% Of People
In "Why Diets Fail For 95% Of People" Rachael and Kelsea discuss the #1 issue with every fad diet. Spoiler Alert: It's because fad diets are not sustainable, and therefor not successful.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
Jan 15, 2019
EP4 The Most Important Step For A Successful 2019
In "The Most Important Step For A Successful 2019" Rachael and Kelsea follow up on how to replace the scale as a measure of success and be successful in your 2019 goals.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
Jan 8, 2019
EP3 Why The Scale Is Damaging Your Progress
In "Why The Scale Is Damaging Your Progress" Rachael and Kelsea discuss how measuring your success based on body weight will likely slow down or stop your fitness and overall happiness.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
Dec 31, 2018
EP2: How To Be Fit AF Without Living In The Gym
In "How To Be Fit AF Without Living In The Gym" Rachael and Kelsea explain how you can live a healthy, happy and fitness filled life without over working yourself in the gym. Small daily improvements lead to staggering long term results.
For workout programming that is always constantly varied be sure to check out TTSL Daily.
Dec 31, 2018
EP 1: Join The Movement
Meet Rachael and Kelsea of The Thick Thighs Save Lives Podcast powered by Constantly Varied Gear. The introduction includes some background, our mission statement and how Constantly Varied Gear is creating a movement of supportive women looking to change the way we define fitness. Are you with us?
Don't forget to check out TTSL Daily!