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 gains?  Do 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.



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EP253 What Is Junk Volume?

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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 &amp; Rachael's workout program: TTSL Daily

Health & Fitness

Remember all those movies where the kid manages to hack into the mainframe of some forbidden organization? Maybe we didn't exactly understand how typing in all those ones and zeroes did the job but it was exciting right? Well, imagine YOU are the kid and the mainframe is your body! Taking control of your own health and wellness through biohacking is a real thing, and not just a movie plot. People want to take a more active role in their health these days. They want to know what they can do to function at peak performance and maybe even live longer. And experts in biology, genetics, neuroscience, fitness and nutrition, to name a few fields, are answering with ways to enhance our minds and bodies, and in many cases, change our trajectories. 
There are a lot of big claims out there and so many ways to biohack ourselves. To tackle this robust hot topic, today we are talking about what biohacking IS and the potential impacts it could have on your health, fitness and longevity. We want you to know how you can use it in your own life without feeling overwhelmed with the amount of information out there. We want you to make your own informed decisions on what is snake oil and what is a game changer for YOU. Leave today's episode speaking the language and perhaps you will decide to be the captain of your own ship.
 
Biohacking Links:
Dave Asprey


(00:00:00) Introduction
(00:05:16) Drinking vitamin C
(00:06:50) Biohacking and the claims around it
(00:12:30) Nutrition information and stress surrounding food
(00:14:35) Defining biohacking
(00:18:28) Taking an active role in your health
(00:19:44) Biohacking and breath work
(00:23:33) Different areas you can implement biohacking in
(00:24:40) Keys to living a longer, healthier life
(00:25:36) The connection between meditation and cancer rates
(00:32:00) The accessibility of biohacking lifestyle
(00:34:26) Molecular biohacking
(00:38:30) Biologics biohacking
(00:40:13) Accessible parts of biologics
(00:42:11) Technology biohacking
(00:43:35) The idea that you are an active participant in your healing
(00:44:57) The individuality of the technology piece
(00:48:45) Breaking down the categories of biohacking into smaller subsets
(00:53:14) The relevance of genetics
(00:56:13) Dave Asprey and biohacking history
(00:58:05) The downside of biohacking – the possibility of snake oil claims
(01:01:52) Choosing a focus area to avoid overwhelm
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EP280 Biohacking Part 1: What IS Biohacking?

Let’s start with the good news: NO MORE CRUNCHES! And the bad news: hey, no bad news here! We do talk about some of the ridiculous ways we’ve all tried to get washboard abs in this episode but let’s keep them in the past. Instead of hyperfocusing on those six glorious rectus abdominis bumps, we are going to hone in on your entire CORE, because we want you to feel strong and stable in your movements, avoid waste of f*cking time exercises, and feel less pain. 
Do you really know what makes up your core? Get to know it in today’s episode. Save the crunches for the dinner table, and get the best bang for your buck at the gym. Listen and leave with our top five exercises AND these links to see Kelsea demo the movements. Happy Core Day!: 
Farmers Carries
Deadbugs 
Bird Dogs
Jumping Squats
Jumping Lunges
Box Jumps
Speed Skaters
Broad Jumps
Planks
Med Ball Slams
Mountain Climbers
Alligator Rolls
Dumbbell Plank Pull Through
Kettlebell High Pull

(00:00:00) Introduction
(00:01:30) How to get a 6-pack
(00:03:04) Core strength vs. visible abs
(00:04:44) The core is the primary player in your body
(00:06:30) The amount of time wasted on crunches
(00:10:10) The days of “abs every day”
(00:12:28) Abs need repair time just like other muscles
(00:16:05) There is no such a thing as spot-training a muscle
(00:17:25) Sitting up straight and adjusting your posture
(00:21:16) Pelvis alignment and flared ribs
(00:25:29) Equally distributing your weight
(00:29:43) The importance of weighted carries to your core
(00:31:55) Over-engaged traps tend to take over
(00:34:40) TTSL Movement Library
(00:40:40) Jumping as a core exercise
(00:42:32) Planks as a core exercise
(00:47:21) Glute bridges get an honorable mention
(00:48:12) The importance of rotation and anti-rotation in your routine
(00:49:05) How these exercises build stabilizing muscles
CVG Related Links:
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EP279 Our Top 5 Favorite Core Exercises

Moms, do you criticize your body in front of your kids, then tell them to love themselves? If you say one thing but do another, they aren’t fooled. And the little ones are always watching you. We are not here to shame you. We are here to remind you of how important you are!... now, and for the next generation of women. Do you want your daughter to have a better relationship with her body, with food, and with exercise than you had growing up? It starts now, with you. 
Today we are talking about a study on 5 year old girls and their moms. The purpose of the study was to look at predictors and sources of influence on these girls and their ideas about dieting. Want to know what percentage of 5 year old girls think that dieting means you can’t eat, AT ALL? Want to know how many moms were on a diet at the time of the study? Please listen to today’s episode. Your daughters are counting on you. 
(00:00:00) Introduction
(00:06:25) Passing healthy behaviors and thoughts onto the next generation
(00:07:54) What body image studies are saying about the next generation
(00:10:13) Millennial women are changing the language
(00:12:00) The language that girls as young as 5 are using about body image and diet culture
(00:15:30) Parental behaviors correlated with health and dieting that later affect young girls
(00:19:00) The difficult work of generational trauma
(00:21:24) How girls are disproportionately affected by language around body image
(00:26:10) 5-year-old girls reporting that they were “currently dieting” 
(00:26:21) Researchers wanted to examine the predictors and sources of ideas about dieting before the young girls attempted to diet
(00:31:40) How 5-year-old girls responded when asked about what dieting meant
(00:36:25) How marketing for things like detox teas has affected girls’ understanding of dieting
(00:39:40) The impact of the mothers on girls’ understanding of diets
(00:40:54) Over 90% of the mothers in the study reported recent dieting
(00:43:10) How adjusting behaviors coincides with adjusting language
(00:45:50) Examples of ways mothers can talk to daughters about feeding your body what it needs instead of restricting it.
(00:51:40) How different messaging can be a game changer for boys too
(00:56:30) Switching the messaging to focus on something gained rather than something lost
Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2530935/
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EP278 Would You Tell Your 5 Year Old To Diet?

Our guest today, Amy Green Smith wants you to know:  You are not a fraud. You are not uniquely broken. Your voice matters. But to believe all this, you must first know that you are worthy. Amy is a life coach, a hypnotherapist, and personal empowerment expert, but mostly, an amazing human. She’s also the host of the Bold-Faced Truth Podcast and the author of Speak Up For Yourself Without Being a Dick.
In today’s episode, Rachael and Amy talk about people-pleasing and why we do it. You may be surprised to learn that some forms of people-pleasing are necessary and it’s not just something that introverts do. And what does being assertive and setting boundaries have to do with your inner critic? They are all intertwined and they are all things that YOU, yes YOU can get a hold of. It just takes some awareness and some courage. Amy wants you to enjoy your badass self because you deserve it. And we want you to enjoy this episode!
Amy’s Links:
Speak Up For Yourself Without Being A Dick
Host of The Bold-Faced Truth podcast
Free Hypno Track on Fear and Anxiety
(00:00:00) Introduction
(00:03:50) The importance of sisterhood
(00:04:48) Amy’s background and how she made her way to the self-empowerment space
(00:11:01) What people pleasing means and why it applies to so many women
(00:19:00) Whether or not there’s a “right” way for women to communicate
(00:25:40) Establishing strong boundaries instead of fuzzy ones
(00:33:29) Your inner critic’s set point and how to reset it
(00:34:25) Looking for entry points to progressive language in your thoughts and feelings
(00:42:24) Why so many women have imposter complex
(00:50:13) Reframing fear so it’s not something to be afraid of
(00:51:22) What the world would look like if every woman felt like she mattered, deserved things, and could take up space
CVG Related Links:
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EP277 You Are Worthy! Rock the Boat with Guest Amy Green Smith

Our special guest, Eileen Hittle joined our Fitness Programming by CVG Facebook group in 2018. She thinks she found CVG by chance but Kelsea calls it fate. At the time, Eileen had a two month old baby and she was struggling with the changes in her body and her self-esteem was low. Six years later she is in a very different place, thanks to her resolve but also to the many other women in the group who lifted her up and gave her the support she needed. It’s been quite an incredible journey! Eileen talks candidly on harmful messaging in her teens and the relationship between eating and control. CVG’s performance based goals and non-scale victories also play a big part in this story.  
Want to hear how she went from focusing on being skinny to throwing away her scale and back squatting 190? She’s a night-shift labor and delivery nurse, a  mom, a strong woman and an inspiration to us all. Rachael calls her "an embodiment of why we started." How did she do it? Listen to her story. You may hear your own story in hers. 
(00:00:00) Introduction
(00:01:25) Welcoming Eileen Hittle to the podcast
(00:04:43) Eileen’s body confidence issues when she joined the CVG group in 2018
(00:09:17) Harmful messaging Eileen received when she was young and impressionable
(00:13:50) How performance based goals and NSVs helped Eileen reframe her mindset
(00:16:19) The concept of going to the gym with self-love rather than self-hate
(00:19:37) How Eileen got to a place where she squats 190
(00:26:11) What Eileen is most proud of in her current stage of fitness
(00:29:40) Eileen’s current thoughts on weight gain caused by muscle mass
(00:30:40) Not keeping a scale in the house
(00:35:19) How fitness-focused friends can help quiet harmful messages
(00:37:13) The reactions Eileen has received to her transformation
(00:40:44) Goals that Eileen is working toward for 2024 and beyond
(00:42:33) Eileen’s enjoyment of backpacking 
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⁠The 2024 Movement Calendar




EP253 What Is Junk Volume?

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