Muscle Spasms

Mara and Elysia deep dive into the new/old lifestyle of Intermittent Fasting and extended fasting. We talk pros and cons, major health concerns, who should try it, who should avoid, and what results participants can realistically expect, spoiler, long term weight loss results are not it!!!. We also talk about the documentary un(Well) by Netflix and somehow we didn't chat about Elysia's boyfriend, but glazed over a visitor in Mara's house. Love you all. Thank you for listening!!

Want to tackle not one endurance sport, but 3, right in a row?! Then check out these tips from Alison Kreideweis of Empire Tri Club. 

Elysia and Mara chat with the endlessly charming star of 1993’s Cool Runnings (COOOOL RUNNIN’S!!) Rawle D Lewis. This lighthearted, candid, and frankly hilarious conversation covers everything from training to portray an Olympic bobsled athlete, how he gets fit for roles, workouts during quarantine, and a whole lotta other Easter eggs about life, love and understanding.

Whether you are looking to run your first marathon or your 100th, this episode will give you the tips to run faster, and with more ease with tips from running coach Lena Placzek! Lena, D1 track athlete and Elite Coach and Personal Trainer walks us through beginning a running program, to introducing fartleks and hydration.  Give it a listen and then give her a follow to learn more at https://www.brooklyntrackclub.com/.  Or follow her online at lenaplaczek.com 

Mara and Elysia discuss the foundation of our body...besides the trunk...THE FOOT, more specifically, THE ARCH!

They dive deep into purchasing arch supports or just creating them the old fashioned way...through training: here's a little preview to the cons of BUYING a "muscle"

• Compression and recoil mechanism in your arch works like a rubber ball and saves up to 17% effort while you are running
• Some running shoes or inserts can disturb the spring-like function in the feet. As a result, you will end up wasting more energy
• Moderate pronation is not linked with a higher risk of injury
• You are least likely to overpronate when you are running barefoot
• You will hit the ground with more force when wearing a padded shoe. Padded shoes result in a 12% high impact on knees
• No improvements were seen in the posture, strength, stability, or discomfort after using shoe inserts in a trial
• Choosing shoes based on arch type made no real difference to overall injury risk in marine corps trainers
• Zulu population has the healthiest feet despite rarely wearing shoes. European people have the unhealthiest feet despite having access to advanced footwear
• Identical arch support can bear different results in different people even if they have similar types of feet
• Shoe inserts or arch support cannot consistently shift the center of the path pressure in the desirable direction
• Prescribing elevated cushioned heels or pronation control shoes according to your arch type is not evidence based
• Foot orthosis was found to be of little use for lower limb injury prevention
• Insert interventions or arch support cannot improve knee joint moments on a consistent basis
• Short foot exercises were more effective for flat footed students than using arch support insoles
• Minimalist shoes and barefoot running results in greater efficiency in experienced runners

Listen to the full episode for all the pros and cons and benefits of training your feets, instead of just relying on your foot fashion!

Host of "The Smartest Doctor in the Room" Podcast, and Candida expert Dr Dean Mitchell joins Mara and Elysia to get down and dirty about Candida, because it isn't just an issue in the vaginal area. Top 10 symptoms of Candida overgrowth include:

1. Skin and nail fungal infections such as athlete’s foot, ringworm, and toenail fungus
2. Feeling tired and worn down or suffering from chronic fatigue or fibromyalgia
3. Digestive issues such as bloating, constipation, or diarrhea
4. Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis.
5. Difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and/or brain fog
6. Skin issues including eczema, psoriasis, hives, and rashes
7. Irritability, mood swings, anxiety, or depression
8. Vaginal infections, urinary tract infections, rectal itching, or vaginal itching
9. Severe seasonal allergies or itchy ears
10. Strong sugar and refined carbohydrate cravings

Mara and Elysia talk about their own battle with Candida Overgrowth and success with bentonite clay, grapeseed, grapefruit extract and probiotics. Candida can affect your whole system, from breakouts to sinus infections to gut lining breakdown. Dr Dean Mitchell walks us through symptoms and proper treatment protocol! 

All of Dr Dean Mitchell's information can be found through his website at https://www.mitchellmedicalgroup.com

You can also follow the ladies on instagram at @maramarek or @elysian.form 

Lulu Lemon Ambassador and Running Coach Shodan Rodney joins Mara and Elysia to discuss running from beginning to expert, proper warm-up and his Lulu Lemon commercial! Download, rate and review! 

We all know that we get sore a day or two after we work out— we’ve always known it’s muscle breakdown and rebuilding— but have we had it wrong this whole time?! Elysia and Mara chat with (honorary) Professor Chase Stone about a fitness research breakthrough that shows that muscle breakdown is NOT responsible for DOMS (delayed onset muscle soreness) but is in fact nerve damage via muscle spindles. Tune in to hear how to train smart instead of chasing the pain we used to rely on to indicate a good workout!

Elysia and Mara dig deep into the benefits of Activated Charcoal and Bentonite Clay! Some of the benefits of both include:

• Whitens Teeth.
• Helps Prevent Hangovers.
• Shortens the Effects of Food Poisoning.
• Aids Bug Bites & Rashes.
• Reduces Acne and psoriasis 
• Boosts Gut Health & Alleviates Digestive Issues.
• Manages Candida Die off
• and more!

Listen to the episode to hear all of the bennies of these two alternative, natural detoxifiers on todays episode, then follow the instagram at @muscle.spasms or follow our hosts @elysian.form or @maramarek!

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