Elle and Mel address their one month long hiatus and have a casual catch up chat to answer the question of where the heck have we been? We talk about school, IPF worlds, returning to the gym and just life in general. Don't forget to connect with us on Instagram @squatsnthoughts_

So you've decided you want to compete in powerlifting. How do you know when you're ready to step on the platform? When are you strong enough? Do you know what to expect on meet day? Elle and Mel share what they've learned from their competition experiences, as well as helpful tips and advice for lifters new to the sport - from kilo conversions, to bringing extra underwear.

Follow us on Instagram @squatsnthoughts_ and email us at [email protected]

Mel and Elle talk to nutrition coach and competitive powerlifter, Maria Manrique all about RED-S (Relative Energy Deficiency in Sport), what it is, how she got became interested in it, as well as how to spot it in yourself. We talk about weight cutting in powerlifting and what lessons we've learned along the way. Maria offers some insight on how she approaches nutrition coaching for her female clients and some advice for the general population. You can learn more about the services she offers at theeatmethod.com and reach out directly on Instagram @theeatmethod to work with her!

Can you heal from trauma and PTSD using the power of the mind? How do our childhood patterns condition us, and can we change these situations using our subconscious mind? Tony Eng, a certified massage therapist and yoga & bodywork instructor who has explored the world of bodywork for over a decade, joins us on this episode about wellness and harmonizing the mind, body, and soul. He also shares what strategies has aided his healing journey with Topical Steroid Withdrawal. Find and connect with Tony on Facebook at https://www.facebook.com/tonyeng.bodywork or visit his website at tonyengbodywork.com.

To celebrate the opening of gyms in Ontario, Canada, Elle takes you along for a solo episode where she talks about how everyone's return may look different and this may be the end of the road for many people's old goals. She also spends the other half of the episode discussing quarantine weight gain and why both accepting it and wanting to change something are not mutually exclusive and it's okay to be honest with yourself. This is the perfect episode to keep you going through your first gym workout of the season! 

Elle and Mel delve into the topic of menstrual cycles, birth control and all the fun stuff that comes along with it. They go over and discuss what potential effects your cycle may have on your training at different times of the month, how to manage those issues and also diversity among women in their experiences. They also discuss birth control and their experiences with it as well as why they choose to take it or not take it and how that potentially influences their training. It's a fun and lighthearted episode about the shared female experience, but it's meant to serve as a learning opportunity for anyone interested!

Elle and Mel talk all about their experience with tracking macros/IIFYM in this episode and whether they think it has had a positive or negative effect overall on society and at the individual level. They also discuss whether it should be a tool given to beginners as well as some “red flags” to watch out for when tracking that may be giving you a sign that you’re headed down the wrong path. Follow us on Instagram @squatsnthoughts_ and email any questions and comments to [email protected].

What would you say to yourself if you could go back in time? Even if you don't live life with regrets, surely there's something you wish you would have known sooner. Elle & Mel sit down and talk all about the things they wish someone told them 5-10 years ago about fitness and about life in general. Everything from not wasting money on BCAAs and high protein desserts to anxiety and overcoming people pleasing, you're sure to relate and feel maybe a little less alone in your journey in becoming the healthiest version of yourself. Follow on Instagram @squatsnthoughts_ and email any questions and comments to [email protected].

What does the gym you go to say about you? How critical are you when you look to sign up for a new facility, and how much does it really matter? Elle and Mel discuss their experiences with both the good, the bad and the ugly when it comes to gyms and what is on their list of nice-to-haves and must-haves. They go into it from the perspective of a powerlifter but also as someone who is maybe searching for a gym for the first time. They also share listener thoughts on gym "red flags" and "green flags" to help you develop your own list of must-haves or maybe even build a gym one day that everyone will love and want to visit. Follow us on Instagram @squatsnthoughts_ and email any questions and comments to [email protected].