Heavily Scaled
By Gabi Bradley
Heavily ScaledNov 27, 2020
Ep. 79: Intimidation
Ep. 78: Reclaiming Rest
Melissa and Shanique are back this week and they're talking about the importance of rest. More importantly they're talking about the importance of and strategies for protecting rest in a society that tells us we always have to be on and working all the time.
Ep. 77: Fitness, Family & Friends with Shanique Allen & Melissa McLeod
Ep. 76: Checking In
Gabi's just taking a few minutes to check in after taking a two-week break.
Ep. 75: Are you doing these 3 things well?
Simple doesn't always mean easy, but we also don't have to overcomplicate the positive habits we want to make in our lives. These 3 are foundational.
Ep. 74: The Enneagram and CrossFit
Gabi is joined by Katie Mills and Lauren Turner to discuss personalities as defined by the Enneagram and how they show up at the gym. The Enneagram is a set of nine personality types in the world that describes how individuals see the world and their motivations that drive behavior. Everyone has a basic personality type, but they can be expressed differently from person to person.
Full disclaimer: none of us are experts on the Enneagram and we don't recommend you just walk around trying to classify people. If you want to use the Enneagram for personality development and to improve your relationships, then go for it.
Take a free Enneagram Test here!
For the readers - The Road Back to You: An Enneagram Journey to Self-Discovery (Ian Cron & Suzanne Stabile); The Path Between Us: An Enneagram Journey to Healthy Relationships (Suzanne Stabile)
Ep. 73: Pregnancy Round 2 with Shanique Allen
In this week's episode, the roles are reversed and Gabi is interviewed by her friend Shanique Allen. Shanique asks Gabi about how this pregnancy has compared to her first and what changes were made. The big takeaway: mindset shifts are key.
Ep. 72: Investing in Your Independence
Sometimes we just need to reframe our thinking. Maybe you need to look at fitness, mobility, eating, moving well as investments in your future independence.
Ep. 71: Food Doesn't Have to be a Stressor
If you want to work with Lea, visit www.blossomingnutrition.com
Ep. 70: 5 Tips for Staying Motivated While Pregnant/After Kids
Pregnancy and/or kids can really take a toll on the motivation to workout. Gabi highlights 5 tips that have helped her navigate her second pregnancy while raising a toddler.
Ep. 69: Stereotypes
Do stereotypes serve a purpose? We all use them. The key is understanding why.
Addi Bloopers: With Great Power...or Whatever
Just in case you've ever wondered what it's like trying to record with a toddler around...
Ep. 68: With Great Power...or Whatever
Today is purely about reflection on leadership. Gabi shares some insights she learned from a recent work experience.
Ep. 67: How to Create Inclusive Spaces and Be a Better Ally
It is PRIDE month which means we are showing love to our LGBTQ+ community (even though we do, or you should, all the time)! Gabi has some of her Summit friends, Kate, Christa, & Jake, on the podcast to discuss some of the barriers faced by members in the LGBTQ+ community and how gyms can foster greater inclusivity. Don't miss this one!
Ep. 66: Fitting Fitness into Life
The title pretty much says it. Fit fitness into your life, not the other way around.
Ep. 65: Sticks and Stones
"Sticks and stones may break my bones, but words will never hurt me." We all know this statement, though well-intentioned, is a lie. The words we speak to ourselves and to others are some of the most powerful weapons we have.
Ep. 64: Gratitude
Gabi continues to share some takeaways from Burnout: The Secret to Unlocking the Stress Cycle. This time we're talking about practicing gratitude. We're told that it's good for us, but it often falls short and doesn't do anything to lift us. Gabi shares a different, hopefully better, way to practice gratitude.
Ep. 63: Stress and Burnout
Ever felt overwhelmed and exhausted by all you do and yet you still feel like there's so much more to be done? Authors Emily Nagoski and Amelia Nagoski did and they knew you did, so they wrote a book about it. Gabi shares some of her learnings such as how it's possible to deal with a stressor, but not address the stress. Burnout: The Secret to Unlocking the Stress Cycle is a great and very practical read, so check it out.
Ep. 62: Embrace The Mess
Our bodies and our relationships with them are messy. Sometimes we need to remind ourselves that it's okay to embrace that mess and show our bodies a little kindness and compassion.
Ep. 61: The Myth of Balance
We often say to ourselves or hear phrases such as "work-life balance," or "I need more balance in my life." But, should we be striving for balance? Is it something we can realistically achieve? If balance is a myth, what should be aiming for?
Ep. 60: Turning Your Passion into a Business with Hawkins Catering
Gabi chats with Summit athlete and founder of Hawkins Catering. Zach shares his journey of starting to prepare meals for other people and how he turned it into a business. Follow and connect with Zach on Instagram @hawkins_catering or zhawkins4.
Ep. 59: Myths and Misconceptions - Diet
This is part 4 of a 4-part series about myths and misconceptions. Gabi discusses just a few myths around diet and why diet doesn't have to be a bad word.
Ep. 58: Myths and Misconceptions - Mindset
This is part 3 of a 4-part series about myths and misconceptions. Gabi discusses just a few myths around mindset and how to avoid negative thinking.
Ep. 57: Myths and Misconceptions - Comparisons
This is part 2 of a 4-part series about myths and misconceptions. Gabi discusses just a few myths around comparison and how to avoid the trap.
Ep. 56: Myths and Misconceptions - Getting Started
This is part 1 of a 4-part series about myths and misconceptions. Gabi discusses just a few myths around getting started (with your fitness, nutrition) and some things to consider.
Ep. 55: Catching up with the Heavily Scaled OGs
Life happens. It's been a few months since the original Heavily Scaled crew sat down together for a chat. Here's a glimpse into what it looks like when they connect and chat about life changes, lessons learned, and hopes for the future. Life and fitness at its finest.
Ep. 54: How are you managing your energy?
We often talk about how we manage our time, but what our energy? Energy is a resource like time and money, which means it can be invested and spent, and wasted.
Ep. 53: Success
Gabi shares just a few random thoughts on SUCCESS.
Ep. 52: Rest Days!
Ep. 51: The 3 A's
Ability, Affinity, Affirmation. Have you thought about these 3 areas and the potential they can have on your personal growth? If not, maybe you should.
Ep. 50: Don't Let Your Goals Die in February
Have you checked in on your goals or resolutions lately? Are they still moving forward with some momentum or have you let them slowly die? Today Gabi and Joe Mills chat about how goal setting can get messy and how you can make your goals stick throughout the year. Don't worry there's no time to get back on track if you've strayed.
Ep. 49: What Budgeting Teaches Us About Life & Fitness
Gabi shares how the Four Rules from her budgeting app, You Need A Budget (YNAB), can be applied to life and fitness. The rules aren't hard but they do require some reflection and consistency, but ultimately they're meant to help you gain control of your money...and your life!
And if you're interested in a new budgeting app, check out YNAB. You get a 34-day free trial and if you sign up with this link, we both get a free month 😁
Ep. 48: Black Health is More Than Fitness
Disclaimer: While we are talking broadly about Black people and people of color (POC), it is important that you do not walk away with the narrative that all Black people and POC are lower-income and/or are struggling with their health and fitness. Middle and upper-class POC can experience some of the same struggles and White societal norms discussed in this episode, or not be as negatively impacted by them.
Connect with Melissa and Shanique
Find Melissa on Instagram @deadliftsandwaffles
Find Shanique on Instagram @shaniqueallen_ or visit her coaching website
Ep. 47: Creating Black Communities in Fitness
Facebook groups can be great to connect people, share ideas, and even encourage our fitness journeys, but they aren't perfect simply because they're made up of humans who are, well, imperfect. Today, Gabi talks with Melissa McLeod and Shanique Allen. The three came to know each other after being part of the same fitness community FB group. They discuss how some spaces that are meant to be inclusive are actually not, and how Black people have to create their own communities where they can openly share and be authentic.
Disclaimer: Street Parking (SP) is referenced in this episode. There is no affiliation with SPHQ, other than we are all paying members. The thoughts and ideas expressed here belong solely to the speakers. Please listen with an open mind. The focus is not to highlight SP or the SP FB group, but rather the speakers’ personal experiences as members of the community.
Connect with Melissa and Shanique
Find Melissa on Instagram @deadliftsandwaffles
Find Shanique on Instagram @shaniqueallen_ or visit her coaching website
Ep. 46: The Best Routine for You
Today Gabi (and her special co-host), talk about the best routine for you. Spoiler alert, it's the one you can commit to consistently.
Ep. 45: If You Always Do What You've Always Done
Gabi's first episode of 2021 reflects on the quote, "If you always do what you've always done, you'll always get what you've always got." You've heard it before and it might seem cliché, but the message matters nonetheless.
Ep. 44: Roll with the Punches
Ep. 43: Competing and Coaching with Shane Cavanaugh
Today Gabi sits down with fellow Summit Coach, Shane Cavanaugh. They dive into how Shane takes on the roles of CrossFit competitor and CrossFit fitness coach.
Shane is a great person and a fantastic coach; if you're interested in working with him (in-person or remotely) reach out to him on Instagram, @shanecavanaugh3.
Ep. 42: The Fundamental Skill You Might Be Overlooking
Today Gabi tackles the question, “What does it actually look like to be an effective learner?” When you practice learning with intentionality you ultimately invest in yourself. And Gabi’s daughter makes an appearance. You can get more details by checking out the McKinsey article mentioned in the episode.
Ep. 41b: Holiday Gift Guide for Your Fitness Friends (Long Version)
The longer version with suggestions from the fitness community. For a shorter episode with Gabi's top 5 suggestions, listen to Episode 41a.
- Jump Rope. RPM Session4 or Buddy Lee Aero Speed
- WOD Nation Resistance Bands
- REP Fitness Sandbag
- Kettlebell or Dumbbell
- HercuLean Meal Prep
- Red Leaf Pre-Workout
- FNX Rebalance Greens
- Chestee
- Balega Running Socks
- Hoodie/Tee/Hat
- Running Shoes. Take your friend to your local running store so they can get properly fitted for some shoes. Then when they’ve found their perfect fit, slide ‘em a gift card to help cover the shoes.
- Lift Genie Thumb Tape/WOD and Done Hand Grips
- Foam Roller/Trigger Ball
- Wrist Wraps
- Chalk
- Theragun/HyperIce HyperVolt
- Whoop Membership
- Animal Flow On-Demand
- GoWOD/ROMWOD
- Gift cards to the places above or NoBull, Lululemon, Nike, Dick’s Sporting Goods, or Spotify.
Ep. 41a: Holiday Gift Guide for Your Fitness Friends (Short Version)
Gabi's 5 suggestions for your fitness friends this holiday season! Check out the longer version of this episode for more suggestions from the fitness community!
- Jump Rope. RPM Session4 or Buddy Lee Aero Speed
- Kettlebell or Dumbbell
- HercuLean Meal Prep
- Chestee
- Experience - Do something with your friend!
Ep. 40: On Breath and Breathing
Ep. 39: You Can Do Hard Things, Like Run a Marathon
The phrase "You can do hard things" has been pretty popular the last year or two. Prepping for and running your first marathon virtually during the epic year that is 2020 (future listeners check your history books), is definitely a hard thing. Gabi sits down with her friends and Summit athletes, Kate and Kristen, to talk about why they wanted to run a marathon this year of all years, how they prepared, and how they not only survived the marathon but crushed it.
Ep. 38: Embrace the Suck
We all start somewhere and chances are when we start something new, we aren't very good at it. Gabi heard another quote, from a cartoon no less, that highlights how sucking at something is the first step in the process of being good at that thing.
Ep. 37: Which type of person are you?
Gabi was tuning into a workshop about building your personal brand. The speaker said something that really caught her attention. "There are two types of people in the world..." We all have gifts and how we use them matters, which type of person will you be today?
Ep. 36: Don't Rush It
Gabi has been working on her tuck balance for Animal Flow for a while. Progress is slow, but it's a process. And it's important to understand that results come with patience and perseverance.
Ep. 35: Practice
It is so easy to look at other people (especially with social media) and put ourselves down by thinking, "I could never do that." In this episode, Gabi shares her thoughts on practice and how anybody can do anything.
Ep. 34: Stay Afloat
Today, Gabi and Katie share a recent quote that struck both of them as fitting given our current season. They share their tips for how they don't let external things weigh them down.
Ep. 33: Failure
In this episode, Gabi discusses failure. We often value perfection and success, which causes us to miss out on the process.
Ep. 32: Managing Injuries
Injuries are a fact for many athletes and Gabi has dealt with her fair share. Gabi shares her tips for how you should handle an injury and not have to stop completely working out. Disclaimer: Not all injuries are the same, so do what's best for you after consulting a medical professional.