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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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/

CVG Related Links:

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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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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 

CVG Related Links:

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⁠The 2024 Movement Calendar

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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The 2024 Movement Calendar

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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⁠The 2024 Movement Calendar

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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⁠The 2024 Movement Calendar

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:

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:

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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⁠The 2024 Movement Calendar

www.necknest.com

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

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