Bend and Snatch

Quick episode discussing the benefits of isometric holds on strength and flexibility training - including a free squats and splits session for you to try yourself or use as a template to build your own strength and flexibility sessions with

Refs:

Hold Still What Does the Evidence Actually Say About Isometric Training for Strength and Hypertrophy?

Can you build muscle with isometric holds

The Mystery of the Iron Samson

Follow Pennie on instagram @superpennie and youtube @coachpennie

How many days away from the gym/track before you start to lose your strength, muscle size, power and fitness?

In this brief episode, I share how I've been coping not being able to train, how I plan to return to training and what the science says about losing your gains

If you are having some forced time away from training at the moment and you're worried about losing all your gains, give this one a listen

Follow me on instagram: @superpennie

References:2013 meta analysis : https://pubmed.ncbi.nlm.nih.gov/23347054/

Stronger by Science: https://www.strongerbyscience.com/detraining/

Runners world: https://www.runnersworld.com/uk/training/a40470932/detraining/

Chatting with trans activist and model Maxine Heron about her work with NotAPhase, the state of trans rights in the UK at the moment, and how we got hereEmail your MP using the NotAPhase template before the end of June: https://notaphase.org/contact-your-mp/

Book your ticket for Sheffield Pride Deadlift Party: https://www.stronghabits.uk/event-details/sheffield-pride-deadlift-party-2026-1

Donate to the Deadlift Party fundraiser: https://donate.giveasyoulive.com/fundraising/sheffield-pride-deadlift-party-2026

I've spent the last year trying to see if I can become a runner whilst still progressing in weightlifting and splits training - as a hypermobile elder millennial with a history of joints that don't know how to do their job

I managed to PB my snatch, clean & jerk, back squat, front squat and RDL all while getting a better, more consistent front split, closer to the ground in my middle split and going from zero running to doing a 10K race (faster than I managed to run 10K 10 years ago).

Here's how I did it

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Sheffield Pride Deadlift Party

27 September 2026

Tickets: https://www.stronghabits.uk/event-details/sheffield-pride-deadlift-party-2026-1

Donate: https://donate.giveasyoulive.com/fundraising/sheffield-pride-deadlift-party-2026

With Dr Kai Thomas, from the University of Cardiff, and H Arlo HarrisPart 2 in my series exploring why trans+ people have higher rates of eating disorders compared to cis peopleWe get into the science around eating disorders in trans populations, and H shares their story of how disordered eating, high-level sport and over-training left them with lifelong health conditions that changed everythingNOTES:Find Dr Kai Thomas on Instagram: @leading_study

Sign up to do the research:Find H on Instagram: @h.adaptivesportFind Pennie on Instagram: @superpennieHere's the link to the article I mentioned: And some stats on EDs in trans and non binary people from Beat Eating Disorders (compiled by Dr Kai Thomas)

Sign up to the Sheffield Pride Deadlift Party

Donate to the fundraiser!

*trigger warning* discussions of eating disordersPart one in a two-part series exploring why trans+ people have higher rates of eating disorders. In this episode I speak with mixed movement specialist Olive about their personal experiences of orthorexia and the role gender played in their disordered behaviours around food and exerciseAs well as Dr Rachel Evans, a psychologist specialising in eating disorders. She explains what constitutes an ED, shares some of her own battle with bulimia and provides some advice on how to recoverRachel created a useful resource for anybody who might need it: https://www.instagram.com/p/DCWORFqNf64/?img_index=1 Find Olive on instagram:  @YogawithOlive  Find Rahcel on instagram: @rachel.evans.phdFind Pennie on instagram: @superpennie

I spoke to Lucas ( ⁨@rangeofstrength⁩ ) about his journey through sport, strength and flexibility.

He shared lessons from injuries over the years and mentors that helped shape him into the coach he is today.

Lucas shares powerful insights on how to integrate diverse training modalities for long-term success, blending different styles and keeping training fun.

In the episode, he mentions a few training resources, which I've linked below:

BLOG: https://ditillo2.blogspot.com/

DAN: https://www.instagram.com/flexibility.research/

Farmer’s Burns books: https://amzn.to/4ryFyG6 / https://amzn.to/4sIYanR

Stretching Scientifically: https://amzn.to/4sh2xqp

Find Lucas on instagram: @rangeofstrength

Find Pennie on instagram: @superpennie

In this short episode, I look at the research to see if lifters need to worry about their carb intake

I cover carb timing and dosages for performance and muscle building and look at how much glycogen lifting really depletes.

meta 2025: https://pubmed.ncbi.nlm.nih.gov/41420384/ 

meta 2022: https://pubmed.ncbi.nlm.nih.gov/35809162/

carbs on strength 2022: https://pmc.ncbi.nlm.nih.gov/articles/PMC8878406 

Follow Pennie

instagram: @superpennie

YouTube: @coachpennie

TikTok: @superpennie

Uncovering the Legacy of Abbye Stockton: Pioneering Women in Strength and Cultural Shifts

Discover the inspiring life and impact of Abbye Stockton, a trailblazing woman who redefined strength, femininity, and societal perceptions of women in fitness. In this episode, we explore her historic feats, contributions to women’s strength sports, and how her story echoes today’s ongoing fight for gender equality in sports.

Instagram: @superpennie | @bendsnatch.pod

YouTube: @CoachPennie

I spoke to Tasha Louie about how she achieved the Van Damme Split, combining strength and flexibility training, and how to navigate injuries.

This was a really interesting chat about balance and perspective in training and life and a reminder that there's no such thing as too old to start training or learn a new skill.

Follow Tasha on Instagram @tasha.louie

Follow Pennie on Instagram @superpennie

Get tickets to Bendy Strong Workshop, 21 Feb at Crossfit Braze, Sheffield:

https://www.stronghabits.uk/event-details/bendy-strong-workshop

Discount code: BENDANDSNATCH