Afleveringen
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In this inspiring episode, we sit down with Allie Ostrander, beloved professional runner from Alaska, and one of the most decorated Div.1 NCAA runners in history, an All-American, a Hall-of-Famer, and a passionate advocate for mental and physical health. Allie shares her incredible story from growing up in Alaska to competing on the national stage, offering a raw and honest look at the pressures she faced as a young athlete in the running world. From early struggles with body image and eating disorders to her path toward recovery, Allie’s story sheds light on the challenges young female athletes face in an environment that equates performance with appearance.
Allie opens up about the Olympic trials, and pivotal moments in her journey, including her decision to seek professional help for her eating disorder. She discusses the long and nonlinear process of recovery, the lessons she’s learned about fueling her body, and how she’s redefining success on her own terms. Tune in to hear her amazing story of resilience and hope.
Allie O’s Links:
Youtube
IG
(00:00:00) Welcome Allie Ostrander to the podcast(00:05:35) Restricted eating as a means to improve running performance explained.
(00:11:20) What Allie means by taking a step back in order to leap forward athletically
(00:18:05) Allie reflects on how public comments about her appearance shaped her relationship with her body and her sport.
(00:26:36) What made Allie finally decide to seek professional help for her eating disorder
(00:36:40) Allie’s self reflection on what might have been had she fueled herself the entire journey and on advocating for the next generation.
(00:44:23) Allie’s thoughts on redemption and how she’s feeling now
(00:46:27) Where to find Allie Ostrander and how to follow her journey
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
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The 2025 CVG Movement Calendar
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Still feeling overwhelmed by your endless to-do list? In this follow up episode, Kelsea and Rachael break down the life-changing method of time blocking. Learn how to prioritize your tasks, reclaim your schedule, and finally find the calm in your chaos. Whether it’s work, family, or personal goals, this episode gives you practical tips to be more present and productive.
From identifying what really matters to shutting down distractions, we’ll teach you how to transform your day, one block at a time, and tell you how to avoid the biggest mistakes people make when time blocking. Because not everything is URGENT. Tune in for actionable strategies, relatable stories, and a fresh perspective on taking control of your time. Ready to unlock your productivity superpower? Let’s go!
(00:00:00) Introduction: Why time blocking is the ultimate productivity hack.
(00:12:53) How to start time blocking: Prerequisites and the “pickle jar” analogy
(00:16:46) The greatest thing Rachael has personally found about time blocking.
(00:23:14) How to decide on the order of priorities and Kelsea’s no. 1
(00:27:40) Creating your week, how to block and where
(00:45:30) You need to schedule in free time
(00:48:40) The biggest mistakes people make and urgent vs important
(01:09:00) Action items to start today
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
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Thick Thighs Save Lives Workout Programs
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The 2025 CVG Movement Calendar
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Do you feel you are in constant chaos mode? Are you always doing something but at the end of the day feel like you got nothing done? Want to know how to get rid of that looming “to do” list in the back of your mind? In this episode, we give you the scoop on time blocking, or blocking your day to do specific tasks in preset time periods. Why do you need this? People dedicate their lives to figuring out how to be present, only this doesn’t require a pilgrimage. We’re not talking about a shortcut either. It’s one more tool for your toolbox that will help you lessen your mental load.
If you are tired of feeling guilty about the things you don’t have time for, or if you are always in reactive mode and have a never ending to-do list, or if you have trouble focusing on one task and feel bogged down by menial things, please try time blocking. If you have a bunch of unfinished projects or call yourself a procrastinator, this will be a game changer for you!
(00:00:00) Welcome and thoughts on pregnancy and women’s bodies
(00:20:10) Today’s topic and why we are talking about time blocking
(00:25:10) How modern comforts and technological advancements add to anxiety, chaos and distraction
(00:28:47) The best thing that happened to Rachael when she started time blocking
(00:29:56) Don’t take the martyr route
(00:33:50) We don’t love the name, and it is a great way to get better sleep
(00:36:20) Rachael identifies who needs this including people in reactive mode
(00:39:59) ADHD and distractions in the modern world
(00:43:37) Genetic predispositions, events, trauma and distractibility
(00:48:52) The science behind procrastination, and the Zeigarnik effect
(00:56:28) We hope you are convinced. Tune into the next episode for the “how”
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
The CVG Nation app, for iPhone
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Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
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The 2025 CVG Movement Calendar
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Are you an overthinker? Do you live in the now or the future? (We are going to the past to replay this episode because it's worth hearing again!) What we are talking about today is analysis paralysis: the inability to act because you’ve overthought something. Overthinking can lead to…absolutely nothing, when it comes to action. It’s a form of self-sabotage. In this episode we help you identify your spiraling thoughts, because your brain is not always serving you and has been wired to believe that complex solutions are “superior” to simple ones.
Listen for techniques and strategies on how to respond when your brain says, it can’t be that simple! Because sometimes it IS that simple. Leave with action items to put in place today when your mind has gone in a thousand different directions. We’re here to pull you out of the quicksand. This episode is just what you need, to stop overcomplicating and start doing.
(00:00:00) Welcome and a look at self sabotage
(00:09:30) A close to home example of overcomplicating as a form of self sabotage
(00:17:04) What are you afraid of? What the fear of failure is capable of
(00:22:22) Complexity bias: what your brain is designed to believe
(00:24:30) Chemicals in your brain associated with overcomplicating and the stress response explained
(00:27:27) Looking for and practicing solutions is building new pathways for your brain
(00:29:16) The neural networks in your brain: the default mode network and the direct experience network
(00:34:14) Overcomplicating as a safety blanket and using it so you don’t have to act
(00:39:33) Action items, little tricks to put into place today when you start to overthink
(00:43:24) How a curiosity mindset and not judgement can lead you to action
(00:45:35) What to ask yourself, how to categorize your thoughts.
(00:47:45) The “best way” is irrelevant
(00:51:45) Personal growth, we are all a work in progress and what is a win
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
The CVG 2025 Movement Calendar
The CVG Nation app, for iPhone
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Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
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We first released this episode almost two years ago. But women are still apologizing for their existence and saying sorry way too often. We are still people pleasing and putting ourselves down when we make a mistake. So we thought you should hear this again. Apologizing is a learned behavior and being able to recognize it is the first step towards improving your self confidence. If you feel the need to make other people more comfortable, listen to some things to say instead of sorry. Because you deserve to take up space. In this episode, we help you identify when and why you are unnecessarily apologetic and help you decide if it was truly worthy of an apology. Your brain is listening. So no more harmful language about yourself. Let’s stop being sorry together.
(00:00:00) Welcome and the woolly mammoth
(00:07:40) What is all this apologizing doing to us?
(00:11:10) Statistically women apologize more
(00:12:00) What to say instead of sorry and the importance of recognition
(00:16:40) Do you put yourself down when you make a mistake at work?
(00:20:00) What throw-away comments do to your brain
(00:25:15) Apologizing to make other people feel more comfortable
(00:28:00) Self proclaimed people pleasers tend to over apologize
(00:32:05) Followup statements to your accomplishments
(00:36:20) A power pose to try
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
The CVG Nation app, for iPhone
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Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
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The CVG 2025 Movement Calendar
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It’s almost a new year! Can you believe it? Here we GO!! It’s time for the 2025 CVG Movement Calendar. Are you ready? Once again, it’s FREE. In today’s podcast we tell you how to get it and what’s in it. Here are some hints: 30 minutes or under workout challenges, water goals, nutrition challenges, breathwork, goal setting practices, mobility and flexibility, meditation, gratitude, and habit building techniques. There’s also a workout and sleep tracker. And because we are always evolving, it’s not the same as last year. Tune in and find out what’s new this year, how to connect with our amazing community to keep you motivated and accountable, and how to enter to win prizes each week!
(00:00:00) Welcome to the podcast. It’s time for The Movement Calendar!
(00:02:05) What The Movement Calendar includes this year
(00:06:43) The workout challenges are so accessible
(00:07:58) Looking for accountability? A community of 80K women are ready to cheer you on
(00:09:20) Want some free leggings? We are doing give aways!
(00:15:40) Nutrition challenges for your unique lifestyle
(00:18:00) We’ve got stretching and mobility work in the calendar
(00:20:54) How to get the calendar
(00:22:00) Review of the steps, the CVG Nation app, and the giveaways
(00:24:46) What Rachael’s most looking forward to
Options to get your calendar:
TEXT “Movement” to 22896
OR…CLICK HERE
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
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You’re at the grocery store. You pick up a package and flip to the back. What are you looking for? Do you know? You are worried about what’s going into your mouth and rightfully so. In today’s episode, we take a closer look at nutrition labels and ingredient lists. We tell you which one is more important and what to look out for.
This episode is our response to those who say, “I ate like that and look at me, I turned out just fine.” Because times have changed and so has food! It’s well known that the US and the EU take different stances when it comes to food safety. Want to know what they are? We want you to leave today’s episode feeling informed and empowered. There’s no reason to throw in the towel. Listen for tips on how to feel good about your food choices when you return home from the grocery store.
(00:00:00) Welcome to the podcast and crockpot season!
(00:06:00) It can feel overwhelming but the reality is, times have changed and so has the food.
(00:10:11) Interesting facts and timeline regarding nutrition labels and the FDA
(00:13:05) The differences between ingredient lists and nutrition labels and which is a better place to start
(00:19:00) The ingredient list explained: length, the first 3 ingredients, recognition and organic
(00:33:00) Nutrition labels explained
(00:41:10) What people consumed 40 years ago isn’t even remotely the same as food on the shelves now.
(00:47:37) The FDA and the EU take different stances when it comes to food safety.
(00:49:42) Don’t be afraid of food and how to find balance.
(00:51:10) Brands committed to doing better. And Wasim Syed.
(00:58:53) Quick summary list of tips
Wasim Syed
Find the Butter Chicken Recipe in our Fitness FB Group.
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
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Our Fitness FB Group.
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Constantly Varied Gear's Workout Leggings
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December is in full swing and we know you have a lot going on! Do yourself and your loved ones a favor by showing up as your best, healthiest self this holiday season. YOU are a priority! So please make time for yourself. We know it can be hard to get to the gym in December. That’s why in today’s episode, we tell you how it’s possible to get in a whole body workout at home with just dumbbells this month.
TTSL’s Dumbbells in December is holiday themed, will keep you super interested and takes less than one hour per session. Come on, we know you have dumbbells! Take a look at the movements in this episode. And we’ll say it again…DON’T WAIT until the new year. Actually, it started yesterday. So get going! Happy holidays!
TTSL Dumbbells in December
(00:00:00) Welcome to the podcast
(00:02:35) Motivation comes from you, not a magic fairy
(00:04:00) Don’t be a martyr. Take care of yourself.
(00:11:30) Rachael’s favorite thing about December
(00:13:45) Why you should start now not Jan and what you can do with just dumbbells
(00:16:18) The best thing Kelsea loves about dumbbells
(00:20:30) Why squat cleaning with dumbbells is perfection in a movement
(00:24:30) First of five movements with dumbbells
(00:27:00) Second of five movements
(00:30:40) 4th movement
(00:33:46) 5th movement
(00:35:55) Muscle is your armour. Prepare it. Be a force.
(00:36:50) Each session costs less than a cup of coffee.
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
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It can be challenging to keep that thankful glow about you when confronted about your relationship status, your lifestyle, or the myriad of other things you’d rather not discuss with someone you see once a year and who is more interested in the spectacle of it, as you gobble your turkey.
In today’s episode we address some of the toxic language and unsolicited advice that you might hear around the holiday. Go in prepared this year and set some healthy boundaries, so you don’t find yourself on the spot again. Avoid waking up in the middle of the night with the perfect comeback, 12 hours too late. Your holiday experience is under your control. YOU set the guidelines, the boundaries, and the expectations. Listen for tips on how to make this Thanksgiving go exactly the way you envision it, and even have some fun!
(00:00:00) Welcome to the podcast and the holidays
(00:02:08) What is “unsurity” and how it leads to taking more sh*t
(00:04:40) You are not the CEO of someone else’s life
(00:12:17) Funny clapbacks for comments on relationship status
(00:15:40) Funny body shaming, diet culture clapbacks
(00:16:24) Clapbacks for parenting comments
(00:19:00) Tip #1 for dealing with difficult family members: radical acceptance
(00:22:10) Tip #2: How to manage your expectations
(00:23:53) Tip #3: Set a time limit
(00:26:48) Tip #4: Plan some games
(00:29:50) Tip #5: Go easy on the booze
(00:30:56) Tip #6: How to create clear boundaries
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
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Our Fitness FB Group.
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The holidays are coming! Let’s face it. It doesn’t always feel like the most wonderful time of the year. So let’s make it happen, starting now. In today’s episode we talk about some of our favorite holiday clapbacks, how to not feel like sh*t during the holidays and how to deal with and be prepared for toxic language floating around the family gatherings.
Please remember, there’s no need to leave your old life behind and start a new one on January 1st. Your habits will come knocking and you will answer, because you’ve practiced them for the past year. Listen for tips on how to be consistent and how to have it all this holiday season. Eat your figgy pudding without shame! And forget about working it off the next day, because that’s not how it works. We don’t want you to just “get through” the holidays. This season can be the best one yet!
(00:00:00) Welcome to another podcast and another holiday season
(00:09:10) 3 things to focus on to empower you this holiday season
(00:12:24) Thing 1: Be prepared with practiced responses at gatherings
(00:16:42) Thing 2: Don’t make an excuse to stop moving and start again in the new year
(00:23:55) Thing 3: Food is for fuel and enjoyment, and not associated with punishment
(00:35:07) Want help with your workouts?
(00:42:20) Stay tuned for more holiday tips and clapbacks
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
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Brianna Battles, the Founder of Pregnancy & Postpartum Athleticism, specializes in coaching pregnant and postpartum athletes and educating coaching professionals. She is a remarkable advocate and resource for women who want training during and after pregnancy. Because postpartum spans a lifetime! She’s here to tell you that your growth as an athlete is exponential. It is not over when you become a mom.
No one wants to be left asking in postpartum, “Why didn’t anyone tell me this could happen?” You may feel out of control with your body during this season and there’s a lot more body awareness that needs to come into play. In today’ episode we discuss predispositions, pelvic floor health, diastasis, fascia, incontinence, pelvic organ prolapse, and postpartum rehab. It’s so hard to not be committed to one version of yourself. Listen and learn how to make peace with your real motivations behind training. You don’t have to feel sidelined. “Athleticism does not end when motherhood begins” - Brianna Battles
Brianna’s Links:
Brianna's Website
Brianna's IG
Pregnancy & Postpartum Athleticism on IG
The Practice Brave Podcast
(00:00:00) Welcome Brianna Battles, Founder of Pregnancy & Postpartum Athleticism(00:02:00) Brianna's background and what led her to this side of fitness
(00:10:52) When your doctor doesn't understand the type of fitness you’re doing and who to look to for coaching and advice when it comes to athletics and training
(00:13:12) Some of the core and pelvic floor symptoms common in pregnancy
(00:25:16) Framing pregnancy as an opportunity for athletic maturity
(00:29:55) Advice for mothers on the other side of postpartum reflecting with undue shame about their experience and what to do now
(00:32:00) What we should be doing every day for pelvic floor health
(00:36:25) Breathing through movements and how to leverage your pelvic floor muscles to improve performance
(00:41:20) Why should we be cautious about advice we see and hear from fitness influencers and what worked for them?
(00:48:50) Brianna’s ebook: “The No Pee Cheat Sheet” and advice if your insurance won’t cover pelvic floor PT
(00:50:49) Some of the biggest mistakes you still see from women that you wish you could shout from the rooftops
(00:53:57) Where to find and hear more from Brianna Battles
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
The CVG Nation app, for iPhone
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Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
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Is relying on your willpower to get things done not working for you? Want to stop arguing with yourself about your to-do list? Sorry, there’s no life hack for doing it ALL, but there’s a formula for getting your basic needs met on a daily basis. Want to know how to develop routines that become habits, and have days that you are proud of?
We juggle SO MUCH every day. And the things on our list all vie to be in the number one spot. What’s important to you? Professional success? Being a good mom? Wearing clean underwear? It can feel impossible to get to it all. Setting routines and habits can help. In today’s episode we give you our favorites. Take what you need! Then, create your own. You got this!
(00:00:00) Welcome and what we call “essentials”
(00:05:30) The importance of setting routines and habits in place
(00:07:35) What’s the baseline of your needs? How to create your own list.
(00:09:10) How does a routine eventually become a habit? What is a routine?
(00:11:30) What are the three Ws and how do they impact your routines?
(00:16:35) 1st of Rachael’s top 5 favorite daily routines and habits
(00:25:25) No. 2 on Kelsea’s top 5 daily routines and habits list.
(00:35:30) No. 3 on Rachael’s list
(00:40:00) No. 4 on Kelsea’s list
(00:41:24) No 5 on Rachael’s list
(00:48:00) Kelsea’s personal list items and non-negotiables for every day
(00:00:00) Rachael’s personal and non-negotiables for every day
(00:50:28) Your basic needs and the importance of keeping it simple
References:
https://clinicaltrials.gov/study/NCT00270647
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3517179/
https://pubmed.ncbi.nlm.nih.gov/28792457/
https://pubmed.ncbi.nlm.nih.gov/31502930/
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
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We all have more layers than a wedding cake and are capable of overcomplicating things pretty easily these days, including our fitness. It can be challenging when the fitness industry wants to sell you things and you forget why you are working out in the first place. And then life happens and shame comes to the party and you are no longer working out.
Today we look at 3 different ways you could be overcomplicating your fitness and how to move past them even when you think you are too tired, too stressed, or have too much other stuff to do. We talk about how to meet yourself where you are and find the best movement for you today, because exercise is vital to your health. Want to know how to live longer and with freedom of movement? Show up for yourself today. Listen for some ready made responses to doubt and shame to keep you moving. It’s a win every single day you get to move. It doesn’t matter where you are starting from. Start back up today.
(00:00:00) Welcome and generational commentary
(00:04:57) How does Kelsea stay motivated and get to the gym?
(00:08:40) Why we are making fitness so much harder than it actually needs to be
(00:09:46) The fitness industry’s role in overcomplicating fitness
(00:15:40) How to recognize the overcomplications and shame
(00:20:00) The first of three different ways you could be overcomplicating your fitness
(00:27:51) The second of three ways
(00:36:30) The third of three ways
(00:44:53) Different responses for how to stop overcomplicating and shaming
(00:51:58) Ask yourself: Would you live for your kids?
(00:57:00) Please start today. Don’t wait. Some ideas for you.
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
SOURCES10-Year Weight Gain in 13,802 US Adults: The Role of Age, Sex, and Race
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9106499/
Exercise therapy to prevent and treat Alzheimer’s disease:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10436316/
Long-term health benefits of physical activity – a systematic review of longitudinal studies
https://bmcpublichealth.biomedcentral.com/counter/pdf/10.1186/1471-2458-13-813.pdf
Impact of Physical Inactivity on the World’s Major Non-Communicable Diseases
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645500/
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Hormones are chemical messengers that coordinate the functioning of our bodies. We send a lot of messages these days and we all know what can happen when we forget to hit send or it goes to the wrong place. And we aren’t all doctors and hormonal health can feel mysterious and unmanageable. The one thing we all seem to intuitively know is when something feels off. Scientists know of more than 50 hormones in the body but today we are looking at estrogen across a lifespan.
Our guest is Dr. Chrisandra Shufelt, a women’s health internist and a certified menopause practitioner. She is the past president of the Menopause Society and an expert in the area of women’s hormonal health. Listen to what Dr. Shufelt has to say about a reversible condition that results in irregular or absent periods, called functional hypothalamic amenorrhea, that can put your heart health at risk. Do you feel undereducated when it comes to the loss of estrogen during perimenopause and menopause? Dr. Shufelt has some advice for you, because dealing with hormonal issues can feel like being on a roller coaster ride. But you are not alone.
menopause.org
Mayo Clinic Menopause Program
Missed Menstrual Periods Research Study
Missed Menstrual Periods Registry(00:00:00) Introducing Dr. Chrisandra Shufelt, women’s health expert
(00:03:37) Dr. Shufelt’s path to women’s hormonal health
(00:06:13) Advice for people ages 10 to 25, when it comes to low estrogen levels
(00:14:03) What is FHA and the potential harm that may come with it?
(00:17:40) 1 in 3 women with FHA have endothelial dysfunction, a heart health concern
(00:20:30) Kelsea’s personal experience with FHA, a common condition
(00:22:25) Do you have FHA? Join the online international registry. Don’t have a diagnosis? How to get one.
(00:25:18) How nutrition affects hormone health and the role weight loss drugs play
(00:33:45) Advice for women entering perimenopause who feel undereducated.
(00:42:44) Advice for women experiencing body composition changes during peri and menopause.
(00:47:24) Dr. Shufelt’s favorite homeopathic and pharmaceutical remedies to alleviate hormonal issues.
(00:51:48) Where to find and hear more from Dr. Shufelt.
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
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Have you heard of IV Therapy? It’s the new it thing. It’s not as immediately gratifying as massage therapy but it goes deeper than any hands can reach. In case you were wondering if an IV drip bar is a place you’d like to hang out, Kelsea and Rachael tried it for you! Kelsea ordered an IV Drip and Rachael got the NAD+ IM Shot in the derriere and an IV Drip.
Why would they poke and prod themselves in the name of wellness? Listen and learn about the science behind these injections and decide if it’s for you. Tune in to hear about their experience, the cost, and the results. Is an IV Drip a wellness cocktail you are willing to try? Listen and find out.
(00:00:00) Kelsea and Rachael try IV therapy for the first time
(00:09:54) What Kelsea got and why: The New Meyers IV Drip
(00:12:35) What it cost Kelsea, how long it took, her experience and the claims
(00:18:44) What Rachael got and why: NAD+ 125mg IM shot and IV Drip w/L Carnitine and B12
(00:23:02) The cost and how Rachael slept afterwards
(00:25:00) Where they went for the therapy: Restore Hyper Wellness
(00:26:39) Did it affect Kelsea’s sleep, her cold, or her energy in the first 24 hrs?
(00:30:50) Rachael’s hydration expectations and effects on muscle recovery
(00:35:08) Rachael’s immediate reaction after getting the NAD shot and the science behind the claims
(00:39:42) Accessibility, affordability, gatekeeping health and preventative wellness
(00:45:34) Deficiencies, absorption, supplementation and how to get what you need
(00:50:00) A FREE way to increase your NAD levels naturally
(00:57:34) What the vast majority of people would benefit from
Sources:
Journal of Neuroinflammation Article
Cell Metabolism Article
NIH Study on NAD
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Do you love running? Or do you cringe at the thought? This episode is for runners and non-runners alike. But before you lace up your shoes for the first run of fall, ask yourself…am I doing this right? We suggest taking a good look at your running form and breaking it down into 3 areas: pushing, pulling and falling. You thought running was a no-brainer? Think again.
Yes, there is a right way to run and yes, we can teach it to you. The way to get better at running is NOT just about logging more miles. Do you feel like a bobblehead when you run? If you want to get back into running without injury and maximize your capacity and longevity, listen to this podcast. We have the formula for what a good run looks like. So get out there! And if you want to take it even further, the TTSL Running Cycle is starting on October 21st.
https://www.constantlyvariedgear.com/pages/ttsl-daily-lander-with-member-login(00:00:00) Welcome to the podcast and to the fall running season.
(00:13:08) How to limit injury when getting back into running at any age.
(00:15:40) Our answer to the question: Is there a wrong way to run?
(00:20:19) Running technique 1: How ideal positioning affects efficiency and power output.
(00:33:05) Running technique 2: pulling (how to pull your foot off the ground)
(00:37:37) Running technique 3: falling (and catching yourself)
(00:47:48) Faults with the “run more” mentality and how to supplement your running
(00:56:30) All those helpful tips we just gave you? We have drills for those: TTSL Run Cycle on Oct 21st
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What’s all the buzz about? Today, Donna Brooks joins us. She is a master somatic movement educator and therapist, a certified yoga therapist, and an all around attentive, thoughtful teacher of the healing arts. As she describes the process and ideas behind this practice, she can’t help but slip into her soothing hypnotic voice that washes over and carries us into the moment. She’ll bring you deep inside your body before you even know what’s happening. Sit back, relax, and listen to Donna explain how to be self reverential and how to access your inner puppy. Learn to reconnect with the rhythm of your body to access the inner wisdom that is already there and knows what to do. It’s good for your nervous system, and can help with pain, stress, pelvic floor issues, trauma and grief, among other things. Do you know how your body works and what it needs? Experience this episode for yourself!
(00:00:00) Welcome and introduction to today’s topic:somatic movement and yoga
(00:02:16) Donna Brooks talks about her background and what led her into this field
(00:07:39) What is the difference between somatic yoga and regular yoga?
(00:18:50) How is external movement different from internal movement?
(00:24:50) Somatic yoga is known to address and heal trauma. Does it elicit a massive emotional experience?
(00:33:05) What is and how can somatic embodiment strengthen our mind-body connection?
(00:41:17) Can somatic movement affect our ability to tolerate and process chronic pain, fears, or anxiety?
(00:49:50) Where to learn more from Donna Brooks
What to do BEFOre Trying Yoga to Relieve Back Pain
Donna's Website: Original Body Wisdom
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Today we are talking about a therapeutic technique called opposite action. It’s like one of those choose your own adventure gamebooks but the choice you make is opposite from the kind of choice you would normally make. And you face the choice when an emotion causes you to struggle. Have you heard the saying?: All feelings are valid, All behaviors are not. How do you behave when emotions are high? Does it serve you? If not, let’s change that.
Today we we have a workout for you. Let’s call it a kind of resistance training, for your brain. Here’s the idea…Basically, whatever your knee jerk reaction to an emotion is - you try to do the opposite. No, this isn’t an exercise in denying emotions. We are talking about changing behaviors. Listen and learn how to put this into practice and strengthen the area of your brain responsible for resilience and perseverance.
Research:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/
(00:00:00) Welcome and personal feelings about life changes.
(00:07:32) What is the therapeutic technique called opposite action
(00:12:25) Doing what you’ve always done and when it is time to adjust
(00:18:55) How opposite action is used in DBT: Dialectical Behavior Therapy
(00:20:00) This is NOT an emotion suppressing technique
(00:27:07) How to strengthen the anterior midcingulate cortex aMCC in your brain
(00:33:50) Why Kelsea is passionate about DBT as a form of action based therapy
(00:39:00) Putting opposite action into practice: the steps
(00:48:46) The importance of being flexible and explaining what you are doing to your people (00:53:00) Fear of failure and small steps to making a plan of action
(00:58:10) Sadness and its opposite action
(01:04:30) The theme of the episode
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When did static stretches get the boot? In today’s episode, we welcome them back. Because who doesn’t love a good stretch? Some studies have found that static stretching pre-workout may decrease muscle power output for one to three minutes before going back to normal. Is that a reason to give up on static stretching? We say, NO, especially because stretching in the long term has been shown to increase muscle power output!
We invite you to improve your flexibility and strength, reduce inflammation, have freedom of movement, and feel relaxed with us! We not only talk about when to stretch and the benefits of static stretches, coaches Kelsea, Rachael, Isley and Chelsy show you the stretches! Did you know you can watch this podcast on Spotify and YouTube? Tune in!
(00:00:00) Welcome and Rachael’s embarrassing story(00:09:40) Intro to topic: stretching is imperative for your health
(00:14:35) The controversy surrounding static stretching
(00:19:45) The difference between static and dynamic stretching
(00:20:50) Clarifying the results found on static stretching studies
(00:22:24) How to Increase flexibility to prevent injury
(00:26:43) How to reduce inflammation
(00:30:05) How to improve strength
(00:31:28) How to gain freedom of movement
(00:32:20) Intentional movement for relaxation and mental wellbeing
(00:33:20) How to aid digestion
(00:34:20) How to watch and stretch with us on Spotify and YouTube right now
(00:34:50) What to do before you start stretching
(00:36:19) Stretch with us!
(00:50:53) Rachael’s myofascial release she does every day for her feet
(00:52:20) Kelsea’s foam roller: a game changer every day for back relief
RESOURCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9935669/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
https://pubmed.ncbi.nlm.nih.gov/25127084/
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It’s no secret that we are big advocates of listening to our bodies and taking control of our health. Today we are taking a look at the Ayurvedic lifestyle and how it can help you do just that. It’s a different approach to health and another tool for your toolbox that is rooted in nature. It’s been called a preventive lifestyle and a path to peace and vitality. If you are looking for balance and alignment, wanting to feel whole again, or want to build a hearty immune system, take a look at Ayurveda.
Ayurveda has been using powerful plant based medicines from nature’s pharmacy for more than five thousand years, to prevent health issues like inflammation before they become problematic. Dr. Shivani Gupta is here to share some ancient Ayurvedic wisdom with us. Tune in to hear a discussion on circadian rhythm, gut health, and detoxing from an Ayurvedic perspective. Ever wondered about your Dosha, a yogic diet or what super spices are? After the episode, take Dr. Gupta’s quiz to find your Dosha. We did and it was enlightening!
Shivanigupta.com
Fusionary Formulas: TTSL code 15% off for listeners
(00:00:00) Welcome Shivani Gupta, CEO, Fusionary Formulas, TV Show Host, Ayurvedic Practitioner, Public Speaker, Author, Teacher
(00:02:08) How Dr. Gupta became an industry leader in alternative medicines and Ayurveda as a preventive medicine, a new approach to health for western society
(00:09:02) Ayurveda and the methodology behind it
(00:13:32) What a Dosha is and how to know yours
(00:21:40) Inflammation levels and how knowing your Dosha can help
(00:28:12) Signs to look for that point to higher levels of inflammation
(00:34:31) Powerful plant based medicines and how we could be using them
(00:40:30) A highly recommended supplement from “nature’s pharmacy”
(00:44:33) The recommended way to get that supplement into our bodies
(00:50:50) Why Circadian Rhythm is so important
(00:56:17) Where to hear more from Dr. Shivani Gupta
Hey! Don’t forget to leave your guess in the comments: WHO IS THE HIDE AND SEEK CHAMPION?
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