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The Thick Thighs Save Lives Podcast

The Thick Thighs Save Lives Podcast

By Constantly Varied Gear

Powered By Constantly Varied Gear Join the CVG Nation app: https://www.constantlyvariedgear.com/pages/cvg-nation-app or search CVG Nation in your phone's app store. Join our group: https://www.facebook.com/groups/416198445414413/ or search Fitness Programming by CVG on Facebook Kelsea and Rachael explore and challenge conventional standards surrounding women's wellbeing. New listeners...check out these episode favorites: EP15: Abs Aren't Made in the Kitchen EP72: Beauty Is Not the Rent We Pay to Exist EP159: Be Bad at Something and Enjoy It Kelsea & Rachael's workout program: TTSL Daily
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EP43 How To Make The Gym A Priority

The Thick Thighs Save Lives PodcastOct 15, 2019

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50:45
EP275 Hydrogen Water: Blowing Bubbles or Blowing Smoke?

EP275 Hydrogen Water: Blowing Bubbles or Blowing Smoke?

Everyone is talking about hydrogen infused water. Why? Because the benefits of drinking it may include increased energy, reduced inflammation, decreased recovery times, and even disease prevention! Those are some pretty big claims, right?  

In this episode, Kelsea and Rachael get down with the science and discuss the newest data studies surrounding hydrogen water. Then, they review two of the newest portable hydrogen water bottles out there. They want you to know that they approached the topic with an open mind and a healthy amount of skepticism. When talking about one of the studies, Rachael said "that really puts it over the edge for me." Want to find out why she said that?

Does it taste like a seltzer? How does it work? Is it worth the money? Listen to Kelsea and Rachael share their take on the worst and best case scenario of buying a hydrogen water bottle and whether or not it's worth the investment. Then, make your own informed decision on whether or not to take the plunge.

https://shophydrolite.com/

$20 OFF DISCOUNT CODE FOR LISTENERS: TTSL20 

Studies: 

https://cdnsciencepub.com/doi/abs/10.1139/cjpp-2019-0059

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8139351/

https://medicalgasresearch.biomedcentral.com/articles/10.1186/2045-9912-2-27

https://www.sciencedirect.com/science/article/abs/pii/S0006291X08021219 

(00:00:00) Introduction

(00:02:09) Kelsea’s new fiddle plant

(00:05:50) The hydrogen water trend in health and fitness

(00:06:58) Mixed feelings of excitement and skepticism towards claims

(00:10:15) What the hydrogen water bottle is actually doing

(00:12:18) What the data in studies on hydrogen water can tell us

(00:16:53) A study’s findings on endurance and fatigue after mild exercise 

(00:18:50) A study using anaerobic tests on cyclists 

(00:21:36) An improvement in symptoms of early-onset RA 

(00:24:55) Hydrogen water has antioxidant powers and reduces oxidative stress

(00:30:10) How the hydrogen bottles work

(00:31:05) Whether the taste of the water changed with the hydrogen infusion

(00:32:00) Discount code for the HydroLite water bottle

(00:33:06) The cost of the HydroLite bottle and how much gas it infuses

(00:34:18) The battery life, cycle, and size of the bottle

(00:40:10) Kelsea’s water bottle and its price point and hydrogen output

(00:41:10) Kelsea’s charging and battery life experience

(00:44:18) Why it’s worth investing in a higher-end bottle

(00:46:47) Whether Kelsea will order a HydroLite

(00:47:19) Why Rachael feels the hydrogen water is worth it

(00:48:08) When Kelsea used hydrogen water during a workout

CVG Related Links:

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Mar 26, 202452:08
EP274 It's Not About Me! Or Is It? Find Out with Guest Frederik Imbo

EP274 It's Not About Me! Or Is It? Find Out with Guest Frederik Imbo

Do you often feel attacked by other people’s comments? Do you know that there’s a way to NOT take things personally? 

 If you don’t already know him, we want you to meet the very impressive Frederik Imbo, who joins us today from Belgium. He is an expert in communication and Neuro-Linguistic Programming, who has dedicated his life to helping people train their brains. He delivered the very popular TEDx talk: How To Not Take Things Personally, which is in the top 50 globally most watched TED talks ever and has more than 17 MILLION views!

Listen to Frederik Imbo’s advice on what to do when your ego gets in the way of your own happiness. In this episode, he provides strategies to find inner peace and emotional balance. Go from feeling like a victim to becoming a valuable communicator. It’s liberating! 

Frederik Imbo’s Links:

TEDx Talk on YouTube

IG Imboorling

IG Frederik Imbo

Imboorling Website

(00:00:00) Introduction

(00:01:21) Introducing guest Frederick Imbo

(00:03:00) Why so many people identify with the topic of taking things personally

(00:06:21) Our responsibility to deal with our feelings and meet our own needs.

(00:09:16) Why it’s easier to relinquish power than take responsibility

(00:12:03) Why Frederik became a referee

(00:19:33) The comparison between training muscles and training the brain

(00:20:48) Tips for not taking things personally

(00:28:05) Why being right and being happy are two different things

(00:34:31) Steps to getting the ego in control and becoming happier

(00:40:32) When we take things personally, is it about them or us?

(00:44:00) How we interpret interactions with small children vs. adults

(00:47:15) Proportions of positive and negative thoughts people have

(00:52:21) How to use empathy when dealing with social media or text interactions 

(00:59:28) Where listeners can find Frederik

CVG Related Links:

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Mar 19, 202401:01:49
EP273 The Biggest Fitness Blunders We've All Made

EP273 The Biggest Fitness Blunders We've All Made

Do you go in and out of fitness like a Hulu subscription? Do you call running out of the gym in the rain to get to your car a “cool-down”? Do you fit in as much cardio as humanly possible on your lunch break before returning to work? Most of all, do you feel like you keep breaking promises to yourself? It's ok. We got you! Because WE’VE BEEN THERE. 

In today's episode Kelsea and Rachael look at the biggest mistakes they’ve made in their fitness journey, and share how to avoid them, and what to do instead. Listen to what they wish they had figured out sooner. Forget about all the weird ass rewards you've set for yourself in the past and learn how to reframe fitness as a prize. Get a bigger bang for your buck! Learn from their mistakes and leave TODAY with a rockstar fitness plan that will stick. 

(00:00:00) Introduction

(00:06:46) The challenges of finding a balance between fitness and other parts of life

(00:08:32) The importance of regular re-evaluation for all

(00:11:31) Taking inventory of your life

(00:16:05) Why doing too much too soon can be a mistake

(00:19:20) Why intense activity more than 5 days a week is inappropriate

(00:22:06) Why going into the gym without a plan is a mistake

(00:29:48) Finding a professional you trust to make a plan

(00:31:00) The importance of core strength

(00:35:10) Don’t limit yourself to Isolation machines at the gym 

(00:41:11) TMC and why just doing cardio isn’t enough

(00:46:00) Workouts need to be intense and involve weight or resistance training

(00:48:30) The problem with using weight that’s too light

(00:54:04) Think about the journey and not the destination when it comes to fitness

(00:55:57) Why consistency is key

(00:59:30) The upcoming episode on hydrogen water

CVG Related Links:

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Mar 12, 202401:00:42
EP272 Understanding The Set Point Weight Theory

EP272 Understanding The Set Point Weight Theory

Today we return to one of the most debated topics in health and fitness: How to lose weight and keep it off, because most who lose it, get it back within 5 years.

Want to learn some “tricks” and “secrets” to losing weight? Sorry, NONE HERE. Just science. And we aren’t focusing on carbs or willpower either…we are talking about the set point weight theory and why weight loss studies are often flawed. 

Are you looking to change your body fat percentage? Want to know how some people are able to achieve long term weight loss? It isn’t as simple as this equation: eat less and move more. You CAN lose weight AND lose the shame, stigma, and frustration that comes with trying.  Listen to Kelsea and Rachael talk about the set point weight theory and how genetics, hormones, metabolism and environment have a say when it comes to weight gain and weight loss. Be informed. Know the factors. Your best chance at maintaining optimum health is with knowledge in your gym bag. Know what you are working with and towards to maintain a healthy body. 

SOURCES:

⁠https://www.ncbi.nlm.nih.gov/books/NBK592402/#:~:text=The%20set%2Dpoint%20theory%20is,and%20resist%20deviation%20from%20it⁠.

⁠https://www.sciencedirect.com/topics/medicine-and-dentistry/resting-energy-expenditure⁠

⁠https://www.ncbi.nlm.nih.gov/books/NBK592402/

(00:00:00) Introduction

(00:02:53) Finding validation on social media

(00:06:09) The frustration of repeatedly receiving the same weight loss advice

(00:8:45) The stats about the difficulty of losing weight and keeping it off

(00:10:45) Understanding the set point weight theory

(00:13:12) Looking at weight in the context of health, not aesthetics

(00:15:14) How and why the human body prefers to maintain a set range

(00:20:15) Factors that change throughout your life and affect weight

(00:24:58) The effects of trauma on hormones

(00:30:05) Going into a caloric deficit while moving more may not be a good idea

(00:37:20) How adaptive thermogenesis affects metabolic rate

(00:41:35) Even similar genetics don’t produce the same results

(00:44:12) The role of the environment on set point weight

(00:49:19) Whether it’s possible to override the set point

(00:54:27) Getting to an ideal set weight range by doing it slowly

(01:00:39) The importance of muscle training to beat the weight loss statistics

CVG Related Links:




Mar 05, 202401:04:33
EP271 Is This You?: If Only I Had the Time...

EP271 Is This You?: If Only I Had the Time...

Do you feel pulled in different directions? Do you identify yourself as a person who struggles with time management? If you are not happy with the way you spend your time, it's time for a life audit. Ok no one likes that word. But it may be the best audit you ever spend your time on! Because time spent is the only thing that really matters in the end.

In this episode, Kelsea and Rachael give you the tools to structure YOUR time based on your individual value system.  Learn how to ward off time thieves and stop self-sabotaging when it comes to time use. Don't skip the things that bring you joy! Leave with actionable tips to put in place today to reclaim your valuable time.

Positive Psychology Article Containing Core Values List

(00:00:00) Introduction

(00:01:30) Maximizing the hours you have in a day and making them fulfilling

(00:08:15) Why time management and time itself is relative

(00:11:35) Defining your core values to maximize your time

(00:13:35) Looking at the origin of where your core values come from

(00:22:26) Taking into consideration how brains and systems work differently

(00:24:40) Prioritizing people you care about and the things they care about as well

(00:24:57) Narrowing your list down so you’re not taking too much on your plate

(00:26:50) The time thieves that steal your time

(00:31:41) Decision fatigue as an indication that something is stealing your time

(00:37:22) Recognizing what is or isn’t a good use of your time

(00:38:16) Distractions and multitasking

(00:40:20) The importance of knowing yourself and taking inventory

(00:42:59) Why you need to be willing to say “no” to things

(00:43:58) Endless choices can be both exciting and overwhelming

(00:47:03) Why it matters you avoid being in places that don't align with your values

(00:50:46) How to think about media in your time audits

(00:53:44) The dangers of autopilot

(00:55:27) Looking at where you’re spending your money

(00:58:51) Examples of money and media choices that aren’t worth it

(01:00:23) Delegating and outsourcing

(01:04:19) The importance of having a structure around your time management

(01:06:06) Figuring out how things fit and how to readjust your routine

CVG Related Links:



Feb 27, 202401:09:35
EP270 Go Back to Sleep, Literally with Our Guest, Sleep Expert: Dr. Peter Martone

EP270 Go Back to Sleep, Literally with Our Guest, Sleep Expert: Dr. Peter Martone

Good quality sleep can be a magical thing when we get it but it’s SO elusive! That’s why we invited a sleep expert, Dr. Peter Martone on the show to help us figure out how to properly do the thing we spend a third of our lives trying to accomplish!  

Dr. Martone, aka, Dr. Sleep Right, uses neurology to see through the magic and uncover its mysteries. But he doesn’t stop there. He points out that these days, our bodies endure prolonged states of stress. The way we run, walk, and sit has been altered because we’ve lost the curve in our necks, resulting in forward head posture. Not only does this wreak havoc in our beds at night, it can be tied to a number of health issues including back pain, digestive issues, hormonal imbalances, and suppressed immune systems, just to name a few.So what can we do about this? Dr Martone implores you to stop just “going to bed.” 

Tune in to learn about corrective sleep posture and how to go to bed with purpose and wake up rested, refreshed and aligned. He also answers many burning questions in the episode! Want to know more about: Napping: Should you? How long? When? Your thermostat. Sleep supplements. Eating and drinking before bed. Weighted blankets. Tracking sleep…the list goes on. 

Dr. Martone is the real deal. He shows up for us in his pajamas. Don’t miss this opportunity to see how a sleep expert personally falls asleep every night! 


(0:00:00) Introduction

(0:02:27) Welcoming Dr. Peter Martoni to the podcast

(0:04:01) The variables that affect quality sleep and the ability to wake up well rested

(0:06:10) The importance of positional sleep and percentage of time we sleep

(0:10:34) What Peter would say to someone who finds themselves waking up curled into a ball

(0:14:05) What you need to know about the ideal sleep posture

(0:17:15) Peter’s neuro-structural protocol

(0:19:20) Why you need to be careful about thinking or problem-solving in the middle of the night

(0:21:53) The connection between sleep performance and other issues, like ADHD, anxiety, depression, brain fog, nervous system dysregulation, weight loss, and gut health

(0:30:05) The impact of the vagus nerve

(0:33:07) The Neck Nest, a pillow that Peter has developed

(0:36:47) Breathing correctly for sleep

(0:37:29) The right position to fall asleep in

(0:44:40) The golden handcuff phase that happens when you’re trying to change a paradigm

(0:46:44) How eating and drinking before bed affects your sleep

(0:48:16) The temperature you should sleep at

(0:49:25) The benefit of weighted blankets

(0:50:37) Alcohol’s effect on sleep quality

(0:51:45) Whether sleep tracking is beneficial

(0:53:45) The value of naps and how long they should be

(0:57:03) The type of exercise that’s best for sleep

(0:58:14) Thoughts on sleep supplements

(01:00:40) Where listeners can hear more from Peter


CVG Related Links:

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www.necknest.com Neck Nest discount code: CVG10

Dr. Martone's Free Risk Assessment and 5 Pillars of Sleep

Dr Sleep Right on Instagram




Feb 20, 202401:02:48
EP269 Excuse Me, Which Way To Happiness?

EP269 Excuse Me, Which Way To Happiness?

Are you looking for happiness? Perhaps it's under the couch again. Or maybe you left it in the car? It's not where you think it is. The thing about happiness is, you need to know what it is, what it's not, where it comes from, and where to look...or you won't find it!  But don't worry, it's not out of reach. 

Seeing as our ultimate goal in life is to live a happy, healthy one, we thought we should talk about happiness!  Kelsea and Rachael tackle questions like: Think you can gauge someone else's happiness? What if you feel happy then sad five minutes later? Does that mean you are not a “happy person”? Do you feel it's harder for you to be happy than it is for other people? Does fitness make you happier?

 

Listen to today's episode and learn how to define it, measure it and increase it! Want to know how to differentiate between pleasure, satisfaction and happiness, and hear what the top science researchers have to say about genetics and how much of your happiness is predetermined? We think you'll be surprised.

  

(0:00:00) Introduction

(0:02:20) Ways to increase your happiness

(0:05:10) How to measure happiness and how personality affects happiness

(0:10:37) The genetic component of happiness

(0:18:22) How happiness is often seen as a destination, when really it is a direction in life.

(0:24:00) The misconception that happiness means eliminating negative emotions like anger or sadness, which is unrealistic and dangerous.

(0:25:42) The misconception that happiness is comfort

(0:30:38) The personality questionnaire PANAS which categorizes people into types like "cheerleader" or "poet" based on positive or negative affect.

(0:41:45) The importance of knowing yourself

(0:43:35) The dangers of equating dopamine hits and pleasurable experiences to happiness and the importance of balance

(0:46:00) The surprising reality that happiness has much less to do with external circumstances than you’d think, but more to do with genetics

(0:49:33) The micronutrients of happiness in three categories: enjoyment, satisfaction, and meaning.

(0:50:45) The role of relationship building in creating lasting happiness

(0:56:24) How to get to satisfaction

(1:01:16) Whether today’s society has lost sight of meaning or purpose

(01:07:38) Actionable steps to start looking for your purpose and happiness

CVG Related Links:


Feb 13, 202401:09:27
EP268 Lift the Weights. Drop the Illusion.

EP268 Lift the Weights. Drop the Illusion.

Is the way that you look more important than the way that you feel? When it comes to lifting: You love it. And look what your body can do! But what happens when that voice in our head we've heard most of our lives about "getting too big" rears its head? In this episode, we discuss the appearance of "bulk" when it comes to lifting and fitness, especially on a woman's body, "because how dare it be there?!"

Kelsea and Rachael think it is important to call out the idea behind "being strong but not looking strong" and emphasize the genuine motivations that drive women to become their best selves, even with all the counterintuitive messaging going on out there. They also address the illusion of control over body composition that has taken a hold of us in the hopes that recognizing it can free us to be limitless in our bodies. Listen to hear advice for those just starting out lifting or picking the weights back up!

(0:00:00) Introduction 

(0:08:35) Lift or Drop

(0:14:13) The question of staying lean while lifting

(0:15:00) The issue of feeling bulky, or avoiding something you love because of how you think it will make you look

(0:18:05) Kelsea’s experience with her doctor and the idea that if you do what someone else does, you’ll look the way they look

(0:17:15) Gym culture and messaging about appearance

(0:22:36) The complexity of your body shape and composition and why trying to change your body shape into someone else’s won’t work

(0:32:20) The benefit of having control of your body, what it can do, and meeting your goals for it

(0:34:59) The different body types that have been popular over time and why bulking in terms of what that means for your own body can happen

(0:39:10) The reality of muscles getting larger

(0:40:15) Water retention in muscles and building muscle faster than fat burns

(0:42:59) Why you have to consider what a person’s been doing for years to look the way they do, not just what they’re doing right now

(0:45:27) Having patience with an activity and waiting for the payoff

(0:47:17) The pitfalls of placing aesthetics over your body feeling and functioning better

(0:48:11) Why men, as well as women, are conditioned to prioritize aesthetics

(0:54:10) Taking a new perspective on your body type and range, instead of envying others.

CVG Related Links:

 

The Genetic Basis of Body Shape: Lessons from Mirror Twins and High-Definition Digital Photography | Journal of Ethics

Genetics of human body size and shape: body proportions and indices



Feb 06, 202457:01
EP267 Struggle Running Through Life with Guest Erin Azar

EP267 Struggle Running Through Life with Guest Erin Azar

Today's guest is Erin Azar, or you may adoringly know her as Mrs. Space Cadet. She calls herself a "Pro Struggle Runner...running through life, one struggle at a time."

We love her, you love her, because she is just so darn relatable. Erin is a literal trailblazer who now has close to a million followers on TikTok.

Want to know what goes through Erin's mind when she's tired and doesn't want to run? Her authentic humor is refreshing. But be warned...laughing is contagious!

Kelsea, Rachael and Erin talk candidly about getting out of their own brains when their thoughts are racing and feeling overwhelmed, but also about giving themselves grace and being ready for life. Tune in to hear about Erin’s "unreal" journey to where she is today and why she feels like the luckiest person on earth. 

  • (0:00:00) Introduction 
  • (0:02:42) Erin Azar’s introduction
  • (0:04:14) The difficulty of finding relatable running content 
  • (0:07:48) What inspired Erin’s large following and how she feels about putting herself out there
  • (0:11:09) The incentive of providing value 
  • (0:16:33) How playing the tape forward can help with motivation 
  • (0:21:56) The role running plays in mental health
  • (0:25:00) Whether the same mental benefit that comes from running also comes from other types of workouts 
  • (0:28:36) The benefits of rucking and why Erin doesn’t feel ready to speak on them yet 
  • (0:34:01) Working on posture and other health benefits
  • (0:38:07) How Erin’s feeling about her previous self-doubt
  • (0:40:39) The many obligations and expectations people face today
  • (0:44:48) What Erin attributes both her marathon success and social media success to
  • (0:51:52) The importance of properly fueling
  • (0:54:11) The importance of getting the right information
  • (0:58:39) Erin’s podcast and where to find her online

Erin Azar’s Related Links:

Erin's Website

Erin on TikTok

Erin on Instagram

Erin on YouTube

Erin on Facebook

Erin's Podcast: NonMembers Only

CVG Related Links:

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⁠The 2024 Movement Calendar



Jan 30, 202401:00:29
EP266 No Food Snobs Allowed Here

EP266 No Food Snobs Allowed Here

OK, there are some snobby, elitist ideas out there surrounding nutrition.  Have you heard them? And when you sit at home making your grocery list with these ideas in the back of your mind, do you worry about how much money is in your wallet, what little time you have to go shopping, or how you can possibly buy tasty nutritious food for the week ahead that you will actually eat?

There is SO much conflicting, ever-changing messaging out there on how to eat healthy. In this episode Kelsea and Rachael blow the doors wide open with regards to nutrition. They challenge the notion of "true health" and the common culture mindset of "gatekeeping" healthy foods...the idea that you can only do health the "right way" if you buy all fresh, organic produce.  

Spoiler Alert: The "right way" is YOUR way. You don't need to make more money.  You don't have to read more recipes. You don't need a time machine or a PhD. Most importantly, you don't need to wait! It's not complicated. You have every single tool that you need to eat nutritiously right now, today. Tune in and learn how to invest in yourself because you are IT!

Disclaimer: You must open your mind. Don't be a snob. We use words like "microwave", "frozen" and "canned" food.

  • (0:00:00) Introduction 
  • (0:01:22) Rachel and Kelsea want to change the dialogue for women's fitness and health.
  • (0:02:34) There is a perception that the only way to be healthy is through complex routines portrayed by influencers.
  • (0:04:35) There’s more than one way to live a healthy lifestyle.(0:06:30) Elitism makes a healthy lifestyle appear unattainable. 
  • (0:08:58) Gatekeeping health is a cultural mindset.
  • (0:12:48) Rachael challenges the statement “I don’t have the money to eat healthy.”
  • (0:13:12) The misconception that fresh fruits and vegetables are the superior choice is debunked.
  • (0:14:37) Reasons are offered to switch to frozen vegetables when necessary. 
  • (0:23:58) Freezing and canning actually remove more pesticides than fresh non-organic options.
  • (0:19:59) Pre-made or frozen options allow for easy preparation while traveling.
  • (0:25:00) Prioritize buying organic for produce consumed with the skin on.
  • (0:30:35) Technology like microwavable rice makes healthy eating more convenient.
  • (0:32:44) All food groups, including carbs, are part of a healthy lifestyle.
  • (0:34:11) You don't need to enjoy cooking elaborate meals to eat healthy.
  • (0:37:00) Make small tweaks to unhealthy recipes instead of completely changing them. 
  • (0:43:00) Highly processed foods alter taste buds - don't expect all healthy food to be bland.
  • (0:48:15) Use spices, sauces, and marinades to make healthy food delicious.



Related Links:

Jan 23, 202451:56
EP265 Not Just Some Hippie Shit: The SCIENCE Behind Gratitude

EP265 Not Just Some Hippie Shit: The SCIENCE Behind Gratitude

Do you hyper-focus on things that go wrong? Are you waiting for something to happen that will finally make you happy? Are you someone who sweats the small stuff or gets stuck when things go bad? 

Never fear! Gratitude is here. How can being thankful help you with these very real problems? First, you should know that gratitude is a practice. And we are not talking about mantras here, we are talking about NEUROSCIENCE.

Take a deep dive into your inner self and learn how to rewire your brain to practice a pro-social mindset. What does that mean? Have a listen and level up your resiliency. Kelsea and Rachael discuss how to be the kind of person who can bounce back from hardship and still be able to appreciate the world around you. Tune in to learn 3 steps to practice gratitude TODAY.

  • (0:00:00) Introduction
  • (0:05:28) Inspiration for an episode about gratitude
  • (0:07:19) Debunking the myth that gratitude is an innate trait, highlighting it as a skill that can be developed
  • (0:18:02) Rachael notes defensive brain circuits are easier/more comfortable; we must actively build gratitude pathways
  • (0:19:17) Discussing the impact of a gratitude mindset on lighting up pro-social neural pathways and increasing resilience
  • (0:25:27) Kelsea shares research on Holocaust survivors expressing gratitude and lighting up pro-social circuits in listeners' brains through storytelling
  • (0:29:56) Exploring how gratitude can be transformative even during difficult times, and the importance of content and company
  • (0:36:15) Examining the role of digital algorithms and online content consumption on mental health and well-being
  • (0:38:35) Rachael emphasizes controlling your algorithm and media inputs to avoid negativity bias
  • (0:47:26) Delving into the connection between gratitude, mental health, and physical well-being, including reducing inflammation
  • (0:58:25) Stressing the significance of self-reflection and expressing gratitude to improve mental well-being

Related Links:

 


Jan 16, 202401:06:35
EP264 You're Not 20 Anymore. SO WHAT?!

EP264 You're Not 20 Anymore. SO WHAT?!

As you welcome the new year, take some time to listen to your body.  Ask yourself: Are the exercises I'm doing still serving me? Are they helping or hurting my fitness goals?

To answer these questions, you must activate your growth mindset. Look at where you are in your fitness journey and make adjustments that match your body's evolving needs and abilities. You can't prevent the passage of time. Your body is changing but you can continue to be amazing! Don't dial back your goals, just revise the narrative.

 Stop comparing yourself to your younger self. You have gained so much experience! It's not about what you are losing. It's about working smarter, not harder. Want to know the most important things to focus on as you age? Hear our tangible action items. Map out your new way with our suggestions for what to adjust in the gym, the kitchen, and outside the gym. Maximize the body you have right now. Your potential is endless!

  • (0:00:00) Introduction
  • (0:12:13) Balance work becomes more important as you age
  • (0:18:18) Weight training is essential to maintain muscle mass as you get older
  • (0:21:23) Pull exercises should be prioritized over push-to-counter technique
  • (0:28:54) Protein intake must increase to support muscle as the body ages
  • (0:29:52) Pay attention to calcium and vitamin D intake for bone health
  • (0:30:55) Drink more water since thirst signals can decrease with age
  • (0:32:00) Consider adding creatine to boost muscle repair
  • (0:34:44) Decrease training intensity and volume as recovery ability declines
  • (0:41:01) Invest in proper footwear and mattress as an aging athlete
  • (0:44:13) Decompress the spine regularly to counter gravity's compression
  • (0:46:49) Approach fitness changes from a growth mindset
  • (0:50:19) Maximize your current athletic potential by listening to your body's needs

Related Links:

Jan 09, 202401:07:46
EP263 How To Unfuck Your Brain: We Thought You Should Hear This Again
Jan 02, 202459:55
EP262 FREE In January- Our One Month Fitness Calendar

EP262 FREE In January- Our One Month Fitness Calendar

Want to align your body, mind and spirit in 2024?

You don't need a gym or equipment! You just need yourself and an open mind.

 

This year start from a place of self love- you deserve this FREE TTSL Movement Calendar which includes:

  • 31 days of themed challenges

  • free coloring sheet to track your movement days

  • sleep tracker

  • giveaways

  • Sustainable habits you can maintain for the rest of the year!

 

It's got check-box ability! It's manageable! And printable.

You have nothing to lose. Give it a try. Find some things out about yourself.

 

How to sign up for the Movement Calendar:

See link below. OR, visit constantlyvariedgear.com

**Post on facebook or the CVG Nation App that you've signed up for the Movement Calendar, and we will enter you for a free outfit give-away!


Chapters

  • (0:00:00) Kelsea and Rachael introduce the importance of celebrating personal achievements and staying committed to a movement calendar.
  • (0:02:00) The duo discusses navigating fitness goals amidst unrealistic social media standards and the value of a supportive community.
  • (0:06:38) Conversation shifts to reassessing personal success metrics, setting the right priorities, and achieving balance in life.
  • (0:11:18) Personal stories of anxiety linked to success and the discussion of mindfulness and appreciating the present moment.
  • (0:16:00) Rejecting harmful New Year's resolution messages in favor of sustainable habits and supportive community practices.
  • (0:17:23) Introduction of the movement calendar, a free 31-day guide to improve health and well-being without a price tag.
  • (0:27:49) The significance of proper sleep and rejecting toxic fitness culture that promotes body shame.
  • (0:35:00) Kelsea's love for checklist-making and celebrating personal milestones like buying a house.
  • (0:37:00) Discussion of the free movement calendar and its role in fostering personal growth and health.
  • (0:40:00) Importance of using sleep trackers correctly and embracing body positivity without succumbing to societal pressures.
  • (0:40:50) Wrapping up the episode by emphasizing the role of female coaches and community infitness journeys and sharing gratitude for support.

Related Links:


Dec 26, 202341:15
EP261 Best Alcohol Alternatives Rated by Us!

EP261 Best Alcohol Alternatives Rated by Us!

Does this sound familiar? You've set a goal to consume less alcohol, but the stress of holidays and LIFE drive you to look for a way to unwind at night.. Studies show that you are more likely to keep a new habit if you do something to REPLACE the old habit. So instead of quitting drinking anything to wind down, what if we just found a better alternative that offered great health benefits with it? This week Kelsea and Rachael stacked up four of the most popular alcohol alternative drinks that claim to have calming effects similar to the buzz of alcohol.

Tune in to hear their honest opinions, as they tried all four personally and are not sponsored by any of the companies featured. 

But you can still get out your fancy glasses because here are some codes to try them for yourselves:

Calming Co. U Relax code: TTSL for 25% off through January

Beam VIP Link for up to 40% off: Click Here

Chapters:

  • (0:00:00) Rachael and Kelsea introduce the episode and discuss the rising popularity of nonalcoholic drinks as an alternative to traditional alcoholic beverages.
  • (0:08:33) Exploration of societal norms surrounding alcohol consumption and its negative effects on the brain.
  • (0:15:30-39:42) Rachael and Kelsea review and rate four popular alcohol alternatives, considering their taste, effectiveness, and value for the price.
  • (0:49:39) Discussion about sleep aids and reviews of products
  • (0:56:41) Rachael and Kelsea wrap up with their final
  • thoughts on the importance of exploring alcohol alternatives and understanding the negative effects of alcohol on the brain.

Related Links:



Dec 19, 202357:11
EP260 Plan Your 2024

EP260 Plan Your 2024

Making goals is a fantastic process - but one that can be frustrating without strategies.

There is nothing worse than learning, getting fired up about making an improvement, and then slowly forgetting about it / lacking the follow up to actually put it in practice.

So - how does REFLECTIVE goal setting prevent this?

In 5 steps, we are going to discuss how to set a goal that has appropriate follow up steps to ensure it doesn’t end up in the shame trash can.



  • (0:00:00) Kelsea and Rachael explore reflective goal setting and the importance of tailoring goals to fit individual identity and lifestyle.
  • (0:08:46) The drawbacks of setting goals without a plan of action and highlighting the need to set positive, gain-focused goals.
  • (0:13:30) The importance of self-awareness in goal setting is discussed, with an emphasis on aligning goals with personal traits and lifestyle.
  • (0:22:04) The significance of visualizing the journey toward achieving goals, preparing for potential obstacles, and celebrating strengths.
  • (0:33:09) The conversation focuses on the importance of visualizing specific steps toward a goal and the power of creating supportive statements.
  • (0:41:49) Kelsea and Rachel underline the need to constantly analyze and adjust the approach to goal achievement and the value of involving others for support.
  • (0:49:06) The concept of self-sabotage and how it can arise from comfort in familiar, yet unhealthy patterns


Related Links:


Dec 12, 202354:52
EP259 Dashing Through December - 5 Tips For The Holidays

EP259 Dashing Through December - 5 Tips For The Holidays

We know it’s a busy season- that’s why we’re here wit the tips! Tune in to hear Kelsea and Rachael’s takes on how to maintain your fitness during the holiday season AND enjoy making memories with your loved ones. 


Noteable Times:

  • [00:01] Managing Stress During the Holidays
  • [04:58] Fitness Challenges During the Holiday Season
  • [09:34] Fitness and Energy During Holidays
  • [15:15] Maintaining Fitness During Busy Times
  • [29:08] Fitness Strategies for December


  1. (0:00:00) Kelsea & Rachael discuss the impact of holiday season on stress levels and introduce methods to manage & enjoy the holidays. 
  2. (0:04:59) The conversation focuses on the challenges of maintaining fitness during the busy holiday season, the pressure of gift giving and social commitments.
  3. (0:09:34) The importance of staying active and maintaining energy during the holiday season is highlighted & emphasize on self care and give tips for staying active during the busy holiday season challenging the idea of deferring fitness goals to January.(0:15:16) Kelsea & Rachael provide tips for staying active during busy times including our fitness channel that has 100+ free workouts.
  4. (0:29:08) Kelsea & Rachael introduce their special "dumbbells in December" program, and discuss their free fitness challenges happening in December & January.

Related Links:

Dec 05, 202335:44
EP258 How To Workout If I'm Injured

EP258 How To Workout If I'm Injured

If you’ve been working out, exercising, or even just living for long enough, sooner or later you’ll experience an injury on some level. Even with varying degrees of injuries one of the most common questions is: Now What? Do I keep working out? Do I stop altogether? How do I heal and keep my goals in sight?

Tune into today’s episode to hear Kelsea and Rachael’s take on how to return from your injury, maybe even stronger than before. 

*We are not MDs or PTs and all injuries should be discussed with a qualified healthcare professional before starting or doing any exercise. Always consult your doctor if you are in any type of pain. 


Related Links:

Nov 28, 202301:05:27
EP257 Sip or Savor? How To Get The Best Protein Intake

EP257 Sip or Savor? How To Get The Best Protein Intake

How do protein shakes and bars stack up against whole foods? Common question- lots of layers in the answer. 

First things first- we are never going to demonize any attempt at getting balanced macronutrients, and if you’re thinking about what you’re eating then you are already off to a tremendous start. 

The jist of it: Natural > Processed > Not eating

This means our question is actually about OPTIMIZATION, and how you can get the most out of what you’re eating nutritionally as well as satiation wise. 

Tune into this weeks episode of The Thick Thighs Save Lives Podcast to hear Kelsea and Rachael’s take on shakes and bars vs whole foods and learn the science behind how your body is absorbing and using the nutritions you’re eating. 


Related Links:

Nov 21, 202354:51
EP256 10 Holiday Health Hacks

EP256 10 Holiday Health Hacks

The Holidays are coming in HAWT and so is that guilt about our health and wellness habits that comes with it. BUT- what if I told you you could literally have your cake and eat it too? 

The holidays can be stressful when they SHOULD be a time where you get to focus on family, friends, and core memories. That’s why we compiled Ten of our favorite tips for being happier in your body when you feel like things are reeling out of your control. Tune into this weeks episode so that you’re ready for the holiday season and all the craziness that comes with it! 


Related Links:


Nov 14, 202323:49
EP255 What Has The Gym Taught You?

EP255 What Has The Gym Taught You?

Do you feel like you’re constantly trying to “prove” yourself with everything you do? Throughout the week, and especially in the gym, we have multiple opportunities to learn something new. We tend to lose these learning opportunities by feeling like we need to PROVE instead of learn. As soon as we stop looking at time in the gym to constantly prove something to ourselves or others we can come into our own experience in learning. 

Tune into today’s episode of The Thick Thighs Save Lives Podcast to learn how to work on this mindset. 


Related Links:

Nov 07, 202345:16
EP254 Ozempic Explained

EP254 Ozempic Explained

What is Ozempic and why is it the all the rage?

What sparked this conversion was a DM we got from a woman who was expressing her frustrations with weight loss in comparison to her husband.. You know the story: a husband and wife start their health and wellness journey together, she’s perfect with her plan and he’s made less changes, but gets more dramatic results. Since this is so common, is there a scientific reason behind it? 

The short answer, yes. The long answer- we dive into in this episode. Today on The Thick Thighs Save Lives Podcast we chat about the new weight loss drugs that are all the rage, why men and women can have different time lines for their health goals, and how to discover what the main drive is behind our desire to lose weight or what tools we can be using to achieve our goals.


Related Links:

Oct 31, 202301:09:42
EP253 What Is Junk Volume?

EP253 What Is Junk Volume?

When it comes to exercise and making progress in the gym - some of the most common questions from all levels amount to the same thing: How Much Is Enough?

A few weeks ago we discussed how the gains from gym sessions really peak at 3 days/week of intense exercise, with subsequent days bringing far smaller improvements.

This week we want to talk about volume in a single session.  Does the same apply?  Is there a point in an exercise where we have stopped making gainsDo we ever hit a point where we are wasting our time?

As always, the answer isn’t quite hard YES or NO.  But let’s talk about how to ensure you are getting the most from your time and not inhibiting your own progress.


Related Links:



Oct 24, 202301:00:14
EP252 Building Confidence 101

EP252 Building Confidence 101

Do you trust yourself to follow through on your own promises? 

Building confidence isn’t JUST about wearing the shorts or saying the affirmations to yourself in the mirror. The true foundation of confidence is unwavering trust in YOURSELF. Each day we wake up and have multiple chances to build our confidence. Did you get out of bed when you said you were going to? Did you do the task you planned on? Following through with your actions is building trust, and in turn confidence, while not doing them is creating distrust in yourself. 

Confidence isn’t something that comes naturally or arrives when you finally reach your goal weight, it is inherently tied to the trust you have built within yourself.

Tune into today’s episode to hear Kelsea and Rachael’s tips and tricks on creating confidence in yourself. 


Related Links:

Oct 17, 202356:31
EP251 Your Thoughts Are Making You Sick

EP251 Your Thoughts Are Making You Sick

The power your thoughts play in your mindset is a fairly universally accepted concept.  Think happier = be happier, right?  Ok but what if we told you your thoughts actually could create physical changes in the functions of your body?  Could it be true?

There have been multiple studies on how thoughts can affect fitness levels, strength retention, how your body absorbs nutrition, and even crazier life expectancy! Tune into today’s episode to explore the latest research on how you can start making your thoughts improve not just your mind, but also your health. 


Related Links:

Oct 10, 202301:04:10
EP250 Squat Safety 101: Bailing With Purpose

EP250 Squat Safety 101: Bailing With Purpose

Are you someone who lifts alone more often than not? If you said yes, this episode is for you. If you said no- this episode is still for you. Everyone who lifts with a barbell should know how to safely exit the lift when it goes wrong.

This weeks podcast was prompted by a well known fitness influencer, Justyn Vicky, who tragically died when he bailed a back squat incorrectly. Justyn was an experienced lifter and was being spotted by a professional, but unfortunately the weight was very heavy and his spotter was not in a great position to help when the bail occurred. 

It’s important to note- this isn’t the first time this has happened, but that doesn’t mean it’s common either. Do not let this scare you from lifting, but instead arm yourself with the knowledge of HOW to bail. Listen into this weeks episode where Kelsea and Rachael discuss the basics of bailing all lifts, and how to to begin practicing so that when the time comes you and your body are ready. 


Related Links:


Oct 03, 202355:41
EP249 Thriving On Three: Why Working Out Three Days A Week Is Best

EP249 Thriving On Three: Why Working Out Three Days A Week Is Best

You don’t need to spend hours in the gym every day to get results - and this statement is backed by science.

Studies show that the average strength gains for people working out 3x a week produced the most significant strength gains. Does that mean that you don’t get gains if you workout more than 3 days a week? No, you still get those gains, they’re just not as significant as the first three days…. And if you want to hear why AND the percentages then listen in to today’s episode of The Thick Thighs Save Lives Podcast. 


Related Links:


Sep 26, 202358:17
EP248 International Model Turned Nutritionist Sarah Ann: What I Learned About Food and Healing

EP248 International Model Turned Nutritionist Sarah Ann: What I Learned About Food and Healing

What is one harmful message you received growing up about body image / health / nutrition? Now that you are an adult, what would you like to tell younger you about it?

Today we are joined by Sarah Ann Macklin. Sarah is a renowned podcast host, public speaker, TEDx speaker, international model, and health journalist, she was also named Woman of the Year in 2019 by Rake Magazine. Today we discuss how being a model affected Sarah’s views on nutrition, health, wellness, and her relationship with her body. Because of her unique experiences and education she has created what she calls The 7 Pillars of Health. Each pillar represents an area of life based on Body Image, Nutrition, Self Care, and how we can practice each area striving for flexibility and balance between them. 

With this knowledge Sarah, Kelsea, and Rachael, discuss what message we can send the younger generations about health and wellness, as well as tips on how to improve YOUR relationship within yourself. 


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Sep 19, 202301:12:12
EP247 The 5 Worst Fitness Myths Keeping You From Starting

EP247 The 5 Worst Fitness Myths Keeping You From Starting

“Everyone is going to judge me there.” “I don’t have the time.” “It’s too expensive.”

Have you said or thought these things when you are debating on if you should start going to the gym? We have a response:

It doesn't take a ton of time. It doesn’t cost too much money. There aren’t people that are completely different from you waiting to be mean to you, in fact, gym people are some of the most welcoming communities you will ever meet.

The reality is- as a society when it comes to wellness and health care we have made tremendous strides in addressing acute illness, but have taken steps backwards with long term health or even preventative health. Getting in vigorous activity actually decreases mortality by up to 31%, and that includes the health issues that come with it. So how do we have more tools to improve our long term health than ever- but not yet improved? Tune into today’s episode to hear our top 5 “reasons” that people aren’t making it into the gym, and what you can do about them.


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Sep 12, 202354:45
EP246 The Worst Nutrition Advice Everyone Is Giving

EP246 The Worst Nutrition Advice Everyone Is Giving

“I’m trying to lose weight, I’m doing everything right. Eating well, exercising regularly, and the scale STILL won’t move”

Have you said this? And in return has someone else said:“Track ALL of your food. Every single nibble, bite, whatever enters your mouth. Track it. You need to be more honest with yourself.”

This is a problem, and we are addressing it. Not only is it disheartening to essentially be told you’re a liar, did anyone ask you about how long you’ve been working on this goal? Have you looked at any other health metrics? As in - are you stronger? Are you FEELING better? Do you have more energy? The scale is not the only health metric we should be measuring, not only that but the data ISN’T EVEN ACCURATE. Calories aren’t an exact science, they’re a guesstimate. Same goes with how we burn them and how they’re being measured on our fitness trackers and watches. So we’re building unsustainable habits off of inaccurate data and then wondering why we feel so frustrated. However - the good news is that in today’s podcast we cover what you can do instead. So tune in to hear what you need to know about building sustainable habits to help you reach your goals! 


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Sep 05, 202356:20
EP245 If You Run You Should Be Doing This
Aug 29, 202342:45
EP244 Beyond Fight or Flight: Healing Your Nervous System with Sam Kalawart

EP244 Beyond Fight or Flight: Healing Your Nervous System with Sam Kalawart

Sometimes you can just be going about your day and suddenly your stomach hurts, or you notice you’re getting a headache, have you ever taken a second to think about how your body feels other than that overwhelming “symptom”? 

This week on the podcast we have guest Sam Kalawart, Certified Health Coach and Breathwork Facilitator who practices healing with nervous system practices, breathwork, somatic integration, and mindfulness. Sam started her journey with integrative medicine after battling chronic health issues for 16+ years stemming from stress, lyme disease, and breast implant illness. Tune into today’s episode to hear what Sam has to say about many of our day to day discomforts and how you can get on the path to healing your nervous system today.

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Aug 22, 202347:33
EP243 No One Will Save You
Aug 15, 202301:08:47
EP242 Perhaps A Little Workout Snack?

EP242 Perhaps A Little Workout Snack?

Fact: Getting in workouts throughout the day can be a real pain point, especially if you're lacking time and energy. But another fact- studies show that getting in a small “workout snack” AKA a 3-30 minute long movement break, can improve metabolic health, increase energy, counteracts poor posture, and overall just makes you feel like a healthier human. 

Let’s get to the point- if you have a hard time making it to the gym regularly or getting in a full hour long workout, then workout snacks are for you! These movement breaks don’t require special equipment or to change clothes! Examples  can include: 2 minutes of taking the stairs, 50 air squats for time, or doing 25 jumping jacks every time you check your email. 

Tune in to this weeks podcast to learn more about what a Workout Snack can be and how to start incorporating them into your lifestyle!  Related Links:


Aug 08, 202339:58
EP241 Wake Up & Read The Labels with Guest Jen Smiley

EP241 Wake Up & Read The Labels with Guest Jen Smiley

Are you tired of being tired all the time? Are you eating “all of the right things” and yet your waistline isn’t budging, feeling bloated and inflamed and just don’t know why? Well we have answers thanks to this weeks guest Jen Smiley, an expert food coach who has helped thousands of people make eating well SIMPLE. 

Jen got into this line of work when a family member who had been diagnosed with prostate cancer needed to lose 30# in order to get his surgery. Together they worked on what he ate, and not only did he lose the weight he needed to, but he also didn’t need to take his blood pressure or cholesterol meds anymore.. And even better his prostate number DECLINED when it should have increased.

Food is medicine, plain and simple, and this podcast has tons of tips and tricks on how you can feel your best by making some easy nutrition switches. 


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Aug 01, 202342:28
EP240 How To Do Anything For 10 Years
Jul 25, 202347:48
EP239 Are You Uncomfortable? Good, It's Working.

EP239 Are You Uncomfortable? Good, It's Working.

Jul 18, 202355:20
EP238 Should You Workout On Your Period? Featuring Hormone Expert Courtney Babilya

EP238 Should You Workout On Your Period? Featuring Hormone Expert Courtney Babilya

What if you could get stronger and love how you feel after every workout, just by moving with your body’s natural rhythm? Are you finding that there are days where you just don’t have ANY get up and go? Or days where you feel super strong, but they’re not lining up with what kind of workouts you have planned? What if we told you this could have to do with your hormonal cycle? 

Because of metabolic and energetic shifts that your hormones initiate on their own, we already have the most effective blueprint for becoming the most balanced version of yourself. All you have to do is utilize it. This is where our special guest Courtney Babilya steps in. Courtney is an ER Nurse, Women’s Health Specialist, and the founder of the Keeping Balance Method, which helps women work with the four phases of their menstrual cycle as a template to build strength, gain energy, and connect with your body. Tune into this weeks episode to learn more about how to train WITH your cycle instead of against it. 

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Jul 11, 202346:47
EP237 The Overthinking Detox You Need
Jul 04, 202353:02
EP236 Muscle Through Menopause

EP236 Muscle Through Menopause

Are you doing all of the “right” things… Eating the “right” foods, training hard, lifting weights, getting enough sleep… And still gaining belly fat? Well, are you close to menopause?

The Quick and Dirty: Is it possible for a woman to eat the same diet, have the same activity/workout routine, and still gain weight? Short answer: Yes. Complicated Answer: Double yes! This isn’t made up in your head, you're not lying or cheating your food intake or your workouts.  YOU AREN’T CRAZY.  So that’s at least good news. The million dollar question is: Why tho???Well we’re diving into just that, and more on why it’s so important to start building muscle TODAY. It doesn’t matter if you are pre, post, or perimenopause. More muscle has been PROVEN to combat the muscle loss we experience during this time. Tune into this episode to learn how you can go into this stage of life being the strongest and healthiest version of yourself.

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Jun 27, 202351:37
EP235 Gut Feelings with Dr. Will Cole

EP235 Gut Feelings with Dr. Will Cole

How’s your gut health? Are you in a constant circle of some okay days into other days where you just have to accept you aren’t going to feel good? Do you notice your bad days popping up during times where you’re feeling overwhelmed, overworked, or overtired? 

Today we are joined by special guest Dr. Will Cole, Author of Gut Feelings on the podcast to cover the term he coined called “Shameflammation.” After over a decade as a functional medicine expert Dr. Cole discerned that shame can cause gut inflammation & sabotage wellness through autoimmune disorders, IBS, depression, and more.

Dr. Cole doesn’t only focus on food, it also centers on feeling good, boundaries, and mindfulness which are all key factors in our health and wellness. Listen in to learn more about The Gut-Brain Connection, top signs that someone has a dysregulated nervous system, and how inflammation can impact our brain and mood. 


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Jun 20, 202352:16
EP234 The Power Of Waiting: Delayed Gratification

EP234 The Power Of Waiting: Delayed Gratification

What is something you were REALLY proud of getting or accomplishing? Now, think of how long it took you. Was it fast? Or did it take you a long time?

This week on The Thick Thighs Save Lives Podcast we are talking all about delayed gratification, which is the idea of postponing immediate desires for long-term successes. This concept isn’t just about saying “no” to present desires, but is a powerful mindset that allows us to make intentional decisions that help us reach our fitness, financial, and overall life goals. Delayed Gratificatoin can shape our habits and decision making skills to lead us to a more meaningful and purpose driven life. 

Listen in to hear Kelsea and Rachael discuss tips, tricks, and strategies to develop this skill, and how to put it into practice.


Topics Discussed in Today's Episode:

  • Delayed gratification as something you have to practice to achieve
  • Demystifying delayed gratification
  • The marshmallow test
  • Flaws in the marshmallow test
  • Overcoming obstacles to develop the skill you want
  • Setting small goals and working up
  • Recognizing your baggage
  • Setting appropriate goals
  • Get off autopilot
  • Identify the reward
  • Success isn’t about willpower. It’s about finding alternatives to get your needs met
  • Go to your subconscious

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Jun 13, 202352:36
EP233 Re-Defining Self-Care

EP233 Re-Defining Self-Care

Think about the last time you took a “self-care” day. What did that consist of? More importantly, how did you feel during and after? Today we are tackling what self-care REALLY is.. And no, it’s not always bath bombs and face masks. 

The term “self-care” was originally synonymous with “know thyself”.. The thought was that knowing yourself was best way to care for yourself. So, it used to mean practicing self reliance and knowing who you are.. Somehow along the road it’s turned into lavender eye masks (laugh) Why? Probably because we are desperate to find a product to reduce anxiety instead of doing the inner work that growth and true self-care requires. 

What it boils down to: If you’re not feeling loved, valued, or important, lavender is useless. What can we do about this? Practice being more mindful in our daily actions, what we are doing, what we are feeling, what brings us TRUE joy. The beauty of this is that it means that self-care doesn’t look ONLY one way or the other. Tune into today’s The Thick Thighs Save Lives Podcast to listen to what Rachael and Kelsea have to say about REAL self-care, and tips on how you can find what works best for you.


Topics Discussed in Today’s Episode:

  • Balancing self-care and hustle culture
  • What self-care isn’t
  • Inserting martyr tendencies in self-care discourse
  • Commercialism in self-care
  • Where exercise belongs in the self-care conversation
  • What it looks like for each person to care for themselves first
  • What you feel like after potential self-care activities
  • Why we want self-care
  • Getting to a place where you don’t need emergency self-care
  • Finding daily opportunities for self-care
  • Focusing on our own consciousness
  • Fighting negative ideas about caring for yourself
  • The effect of social media

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Jun 06, 202344:56
EP232 Yoga For All with Guest Brittani Harris

EP232 Yoga For All with Guest Brittani Harris

Brittani Harris started a business offering yoga classes to anyone in the world through Zoom, using a "pay-what-you-can model" –which means that her classes are available to anyone at any income level. In today’s episode, she talks about how she got started, and why she thinks yoga is so important. Listen to the episode to learn more about why Brittani chose a pay-what-you-can model and how it’s working, why community matters so much, the kinds of benefits that Brittani has seen from yoga, and why it’s time to work on improving your mindset and self-talk.


Topics Discussed in Today’s Episode:

  • How Brittani got started in the yoga space
  • How Eight Yoga got started
  • Why Brittani chose a pay-what-you-can model
  • Why community is so important in yoga
  • Benefits that Brittani has seen from yoga
  • The importance of self-talk
  • Bringing yourself to rest and digest
  • Doing yoga right and what that means
  • Improving mindset and adjusting how you talk to yourself
  • Changing the definition of success


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May 30, 202351:23
EP231 We Canceled Our Guest- Here's Why

EP231 We Canceled Our Guest- Here's Why

Sometimes doing the right thing is hard - but staying true to your morals is what’s most important. Here’s the thing, at CVG we will always stand for what we find ethical, even if it means turning down an opportunity that can be beneficial for us. 

This week we were meant to have a guest speaker, but after finding out certain practices that they preached we decided to say: “Thank you, no thank you. We will not amplify this voice.” The fitness world already has enough practices that don’t encourage true health, but instead glorify weight loss regardless of the repercussions it can have on your body. 

Tune in to learn about the evolution of The Thick Thighs Save Lives Podcast, what Constantly Varied Gear stands for, why loving yourself as you are is the biggest middle finger to societal beauty standards, and why it’s so important to stand up for what you believe in. 


Topics Discussed in Today’s Episode

  • Getting pictures taken and the sensitivity that goes with that
  • The evolution of the podcast
  • Hard choices and doing what you think is right
  • Why there’s no guest on today’s show
  • Abuse of people with larger bodies
  • The harm of shows that paid people money to lose weight
  • Losing the baby weight as a goal
  • The damage from the reality show weight loss mentality
  • The importance of realizing that worth isn’t tied to body size
  • Sticking with the right path
  • Making difficult decisions from a strong foundation


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May 23, 202338:24
EP230 Cold Plunging: So Hot Right Now

EP230 Cold Plunging: So Hot Right Now

What is cold plunging? Why is it all over my feed? Cold Plunging has been around for a long time, but is rising in popularity. So let’s start with what it is: submerging your body in icy-cold water for a short period of time typically done in the name of recovery. For some of us this seems crazy, but for a lot of people it’s become an essential part of their daily routine. 

This week we explore the benefits of cold plunging, if it’s a good fit for you, and how you can get started if it is something you’re interested in adding into your recovery routine.


Topics Discussed in Today’s Episode:

  • Fitfluencers and cold plunging
  • Morning routines
  • Cold plunging is not new
  • What cold plunging is
  • Why athletes do it
  • What happens when you cold plunge
  • How cold plunging affects your hormone levels
  • Why it’s not one-size-fits-all
  • People who are not cold-tolerant
  • The universal thing that cold plunges do
  • The benefits of being uncomfortable
  • Training the vagus nerve
  • Training a specific part of your brain to handle stress
  • Gaining the ability to tell your body how you want it to respond
  • Jumping off points for people who want to start cold plunging
  • How to avoid overdoing the cold plunge

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May 16, 202345:00
EP229 The Big 5: Essential Gym Movements
May 09, 202354:17
EP228 The Gut Brain Connection with Guest Dana Monsees

EP228 The Gut Brain Connection with Guest Dana Monsees

Do you feel like you’re never really feeling your best? Whether it’s sleep, stress, skin, hormones, mental health… Did you know that this can potentially be coming from your stomach? 

Today we have Dana Monsees on the podcast for a second time since we enjoyed having her so much the last. Dana is a dietitian-nutritionist (MS, CNS, LDN) and body image coach who specializes in helping women with gut issues from a weight-inclusive, non-diet approach. Today we talk about common digestive issues, what those symptoms look like, why cutting out food isn’t always the answer, and offer solutions so that you can get to feeling like your best self. Topics Discussed in Today’s Episode:

  • Dana’s background in coaching women with gut issues
  • Gut health and cutting out foods
  • Fitness and digestion at different times of the month
  • Constipation and what happens when things stay in the colon too long
  • How hormones affect digestion and vice versa
  • What to know about hormone testing
  • The number of women who experience GI issues
  • Why so many women present with gut issues
  • Considering all the different factors involved in gut issues
  • Whether exercise exasperates GI issues or if there are exercises people should avoid when theyhave gut issues
  • The brain/gut connection
  • Connections between trauma, food, mental health, and more
  • Creating more safety in the body and environment to aid digestion
  • Where to find Dana


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May 02, 202359:27
EP227 Hydrate or Die-Drate
Apr 25, 202355:26
EP226 5 Nutrition Hacks For A Busy Lifestyle
Apr 18, 202340:09