Thyroid Strong

Many people think that a workout should leave you feeling like a puddle of sweat on the floor every day. That’s just not sustainable and could leave you with some nasty injuries. Instead, a well-balanced and carefully crafted exercise routine will help you reach your long-term goals without negatively impacting other parts of your life.

Holly and Arryn are a strength coaching duo from Portland, Oregon. In 2018, they started a business together to encourage their students to become their strongest selves. With their help, their students build confidence to work toward any challenge of their choosing, in the gym and beyond. 

Experimentation is a large part of Holly and Arryn’s approach. One thing they do differently is building in longer than normal rest breaks. They find that a few sets of something intense followed by a lengthy break increase the overall power you put out. By spreading out the reps, you’ll find that they’ll be of higher quality throughout the whole routine.

A key part of their programs is variability. Holly and Arryn promote mastering a wide range of exercises with built-in rest and recovery periods. This more balanced approach won’t leave you so exhausted that you can’t perform your everyday functions. 

How do you build rest into your workout? Let me know in the comments on the episode page!

In this episode

• The value of incorporating long rest breaks into your workouts
• Having a wide range of exercises as part of your routine
• Challenging yourself without pushing too hard too often
• What a bent press is and how it will lead to gains where other movements don’t
• How movements can be adapted to help those with injuries
• Making rest and recovery an integral part of workout regimens

Quotes

“We want people to be challenged appropriately so that it doesn’t impact them negatively throughout the rest of their day or the rest of their training.” [10:23]

“A big part of rest and recovery is not doing too much in the first place.” [26:39]

“Pain is a part of all of our lives and it’s not necessarily that you never experience any form of pain. It’s how you adapt to pain.” [33:15]

“Oftentimes we have this idea of how long a goal should take to reach. People are surprised when I say that it took me over a year to build my pull-up to get to Iron Maiden. Don’t lose the process in pursuit of the end goal.” [38:26]

Links

Find Holly and Arryn online

Follow Holly and Arryn on Instagram

TrueCoach

Explain Pain by David Butler and G. Lorimer Moseley

Check out the full show notes for this episode here

Urban Wellness Clinic

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For all the women with Hashimoto’s, this is one is for you. The gyms are closed, but that doesn’t mean you can stop working out. Today, I’m talking about how you can stay active to prevent all the gains you made in the gym from being lost even if you don’t have any equipment at home.

I’m glad you’re staying home and staying safe. But it’s not time to forget about your muscles. All that glucose from carbs is getting dumped in your muscles instead of fueling your workouts. Going for a run may seem like a good idea. But if you have Hashimoto’s that can be too hard on your joints. 

In order to maintain the health of your muscles at home, there are two things not to lose sight of. One is what you eat. Getting your optimal protein of at least 30 grams per meal will keep your muscles fed properly. The other thing to do is strength-train. That means picking up and moving weight with amazing form.

Since Hashimoto’s means you’re predisposed to less muscle mass, I share a seven-step functional exercise workout for you. You don’t need fancy gym equipment for these. That means you can get started right now without leaving the house!

How has your workout routine changed during the time of coronavirus? Tell me in the comments on the episode page!

In this episode

• Preventing the COVID 15
• Why running is not the best exercise for many people
• How much protein to eat with each meal
• The best type of strength-training you can do at home
• The essential seven exercises for maintaining your muscle
• How to improvise weights with objects in your home

Quotes

“This is a time where we can gain weight, especially if we are not walking, if we are staying home, not getting any vitamin D and sunshine on our face. We need to really focus on our health and the health of our muscles.” [1:45]

“There’s no sexy, magical, new, innovative move that’s going to help you maintain your muscle and help you beat the corona 15. Just functional strength training.” [3:56]

“Self-care is picking up something heavy with amazing form, challenging yourself, putting it down, and doing it again.” [19:38]

Links

The NYT Seven Minute Workout

Biolayne

Enroll in Thyroid Strong

Check out the full show notes for this episode here

Urban Wellness Clinic

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With brick and mortar gyms shut down because of COVID-19, training for many has shifted online. This presents all sorts of new challenges but also opportunities. It is so important that we continue our workouts at home. This is especially true for all the new and expectant mothers out there. Not only is this crucial to maintain sanity, but you also don’t want to lose the gains you worked so hard to build in the first place.

Nora Matthew is the founder of Her Strength Studio. After having her first baby, Nora also created Pregna-Fit, a unique strength training and labor preparation method for all stages of pregnancy. She runs multiple programs related to fitness for prepartum, pregnant, and postpartum women. 

With people exercising at home instead of at the gym, Nora has worked hard to make sure her clients haven’t missed a beat. Adjusting to workouts without equipment and helping people set up their at-home gyms is necessary these days. There’s a lot you can do with bodyweight workouts, but to really keep it going, investing in some weights is critical.

As someone who works with expecting and new moms, Nora often sees women struggling with anxiety. With all the uncertainties of the moment, it’s understandable to worry. That’s why, Nora provides targeted training advice, and works hard to maintain open lines of communication with her clients. Being there for them in a supportive but non-judgmental way goes so far in supporting both physical and emotional wellbeing.

How have you adjusted to training at home instead of at the gym? Let me know in the comments on the episode page!

In this episode

• Providing for clients when gyms are forced to close their doors
• Weights to invest in for your at-home workouts
• Special considerations for pregnant women and new mothers
• The key elements of rebuilding stability and strength after having a child
• Tips for preparing for birth far in advance
• Shifting your mindset to prevent over-training

Quotes

“Lifting weights is important and a key element to anyone’s training program for a myriad of reasons.” [7:10]

“There are exceptions, but let’s just err on the side of caution. You’re never going to regret taking a little bit longer to recover before getting back into whatever you were doing before.” [19:44]

“Ensuring that you understand how to relax your pelvic floor - that is everything.” [43:10]

Links

Find Nora Matthew online

Follow Nora on Instagram | Facebook

Pregnancy Fitness

Truecoach

Perform Better

Check out the full show notes for this episode here

Urban Wellness Clinic

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Infertility can be a heartbreaking situation. What makes it even more difficult is the uncertainty that often lies behind its cause. There are many factors that can lead to infertility. Hypothyroidism is one of them. Today’s guest supports couples struggling with hypothyroidism overcome their issues with infertility.

Jennifer Zucconi is a functional dietician who believes that every woman is uniquely and wonderfully made and that inside her rests the potential to bring a miraculous gift into the world. By using the healing powers of food and lifestyle, Jennifer helps women optimize their thyroid, nourish their pre-pregnancy health, and nurture their possibilities of bringing a new life into their families.

Many women in this situation probably feel that they’re doing everything possible but still are getting nowhere. Jennifer tells her clients to look beyond just the perceived problems. It is important to look at the entire sense of yourself that goes far beyond just reproduction. Viewing the body as one complex and interconnected system is the first step to getting to the root cause of any issue.

It takes time to prepare for pregnancy. Optimizing nutrition months ahead of time can do a lot of good. Jennifer describes how nourishing the whole body does wonders. High-quality foods lead to better health overall and this has a huge effect on fertility. The least processed the food the better.

Have you struggled to get to the root of a fertility problem? Tell me what you did in the comments on the episode page!

In this episode

• How pregnancy and infertility involves the whole couple
• Labs to consider when looking for the root cause of infertility
• What it means to optimize nutrition for pregnancy 
• Special concerns and challenges for vegans 
• Exercising without overstressing the body and reducing reproductive hormones
• What has shifted during the time of COVID 19

Quotes

“This isn’t just about you. This is about you plural. This is about you and your spouse or partner. This is a journey that you’re both on.” [2:33]

“If we’re not moving our bodies, or if our relationships are in turmoil and causing stress, a great plate [of food] is not going to do anything for you.” [15:55]

“It’s so simple. It’s what we do three times a day on average. There is such power in food, and harm when we look at it from both of those ends.” [27:11]

“I don’t want to turn my own anxiety up prematurely before my emotions have been given a chance to just live in the present and in the anticipatory hope of the future I still want to call my own.” [36:37]

Links

Find Jennifer Zucconi online

Follow Jennifer on Instagram | Facebook

Check out the full show notes for this episode here

Urban Wellness Clinic

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Addressing gut health is often the key to clearing up your skin. But what if your child is showing signs of skin irritation? Luckily, I’ve brought someone on today who specializes in just that.

Jennifer Caryn Brand is a clinical nutritionist who works in the unique niche of helping children with skin and gut conditions. She believes that we are all in charge of our own health. That’s why Jennifer makes it her mission to provide her clients with up to date scientific information and guidance. 

Jennifer talks about what to do if you notice rashes and irritation on your child’s skin. Eliminating gluten, eggs, and certain processed foods is a good place to start. However, there are issues that go beyond what they eat. We discuss how to look for signs that tell us to dig deeper.

Since the gut biome affects the entire body, it helps to understand how this connection works. Jennifer describes just what is going on in a healthy microbiome and what can upset that balance. Imbalances will lead to all sorts of different reactions that can pop up in various ways. That’s why understanding the importance of the gut microbiome of you and your child is critical to staying healthy.

Does your child have any of the issues we discuss in this episode? Tell me what’s helped (or what hasn’t) in the comments on the episode page!

In this episode

• Common food triggers of skin irritation in children
• The difference between food sensitivity, intolerance, and allergy
• Identifying gut symptoms that are warning signs of a larger problem
• What makes a healthy and diverse gut microbiome
• Why it’s not normal for your kid to have stinky farts, smelly poo, and bad breath
• Links between gut issues and developmental delays in children
• Where to find nutrients that are important for healthy skin

Quotes

“If we’re at a point where we’re removing whole real foods from the diet, the diet is getting smaller and smaller, then food is not the root cause of the problem.” [5:11]

“You really can weigh the pros and cons. Of course, we don’t want to have a skin rash flare or be uncomfortable. But sometimes it may be more important to let the kid have fun and to not give them disordered eating habits for the future.” [30:24]

“100% of my clients with skin rashes have had gut imbalances based on findings from the stool test. Once we start to address that and rebalance what’s happening, we start to see improvements on the skin.” [43:24]

Links

Find Jennifer Caryn Brand online

Follow Jennifer on Instagram | Facebook

Set up a consultation with Jennifer

The Bristol Stool Chart

Guide to beat your little one's eczema 

Guide to eating for healthy skin

Check out the full show notes for this episode here

Urban Wellness Clinic

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I don’t want to scare you, but in many places, it’s not a matter of if you get Lyme disease, but when. This disease is as complex as it is common. To create a clearer picture of Lyme and its treatments, I’ve brought in someone with an intimate knowledge of this disease.

Dr. Tom Moorcroft considers himself a medical detective as well as a doctor of osteopathic medicine. He thrives when presented with a patient experiencing mysterious symptoms. His goal is to find out what’s really keeping someone sick and help them get better. In this capacity, Dr. Moorcroft treats patients with chronic bacterial and viral infections as well as mycotoxin illness.

As a Connecticut-based practitioner, Dr. Moorcroft sees a lot of Lyme disease. In fact, he has it himself. We discuss best practices to take from the moment you find a tick on you. It’s important to remove it carefully. Otherwise, you increase the risk infection.

Catching Lyme disease early is crucial. Dr. Moorcroft describes the tests you should ask for and treatments to get right away. Fortunately, early detection usually results in better recovery.

With the many symptoms of Lyme, Dr. Moorcroft describes the importance of optimizing everything from diet to sleep habits. Even the gut-brain connection plays a role. Dr. Moorcroft finds that simply getting positive support plays a part in long-term recovery.

Do you or someone you know have Lyme? What are some useful solutions that you or they use to manage this disease? Let me know in the comments on the episode page!

In this episode

• Safe and efficient ways to remove a tick from your skin
• Test and treatments to ask for after a tick bite
• If prophylactic treatment is a good idea to prevent Lyme disease
• How positive support plays a role in recovery from chronic illness
• Eating a plant-based wholefood diet to support the immune system
• What happens when we reduce exposure to wifi
• How to recognize the symptoms of Lyme disease

Quotes

“Do everything you can to have your body working optimally before you get sick.” [6:26]

“What I think is happening is that the body is really damn smart. It’s actually burning the bad biofilms up when you’re  going into this process of ketosis.” [28:12]

“When you’re treating the same thing over and over again, or every time they come in they have something completely different, you might want to start thinking about Lyme disease.” [44:46]

Links

Find Dr. Tom Moorcroft online

Follow Dr. Moorcroft on Instagram | Facebook | YouTube

TickReport

Episode 72 with Dr. Stephen Porges

Check out the full show notes for this episode here

Urban Wellness Clinic

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Many of us connect our sense of self-worth to our work. But the current global pandemic has impacted many people’s idea of their value. The tools to cope with these feelings are within everyone. Today’s guest is going to tell you how to harness this inner power.

Tallia Deljou is a positive psychology expert and personal development coach. As such, she helps people make space for positive change. Rooted in her background in psychology, mindfulness-based stress reduction, and transformational coaching, Tallia supports clients in connecting to and embodying their authentic selves, making space to explore the deepest facets of who we are to cultivate a meaningful and rich inner life. 

Tallia discusses the implications that unexpected turns of events have on our sense of identity. She describes exercises that we can do to remind ourselves that we are complex beings. We are much more than our jobs. Identifying the constants in our lives reminds us of our true value.

We talk about shifting your mindset around downtime. Many people are finding themselves with more time on their hands than usual. Tallia advises using this time to think about who you want to be, not what you want to do. By cultivating curiosity about your natural tendencies, you may notice what is truly important to your wellbeing.

This all requires lots of introspection. It means noticing the source of your fears, how you deal with discomfort, choosing who you want to be, and recognizing what is beyond your control. Doing this without self-judgment is a powerful way to build a resilient sense of self-worth.

Where does your self-worth lie outside of your work? Share in the comments on the episode page!

In this episode

• Finding your sense of self-worth outside of your work
• Shifting your mindset to use downtime in healthy yet fulfilling ways
• Staying grounded when you feel powerless by creating structure
• Identifying and moving beyond your limiting beliefs
• Recognizing your stress without letting it overwhelm you
• The difference between mindfulness and meditation

Quotes

“These roles are just different expressions of you. You are not the role. You are what brings life into the role.” [5:36]

“It’s easy to forget that we have a choice. When we lose that piece of it, we fall into powerlessness. That’s okay if that’s where you’re at right now. Just notice it, but recognize that you can choose differently.” [13:33]

“There’s a distinct point at which you start to recognize that your power does not come from anything outside of you. Instead, it comes from within you.” [23:10]

“You are choosing your thoughts. You are choosing how you feel. No one else is responsible for your feelings.” [32:46]

Links

Find Tallia Deljou online

Follow Tallia on Instagram

Sincerely, Me podcast

The Crossroads of Should and Must by Ella Luna

The Power of Receiving by Amanda Owen

Check out the full show notes for this episode here

Urban Wellness Clinic

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In these weird and uncertain times, it’s so important to get a handle on anxiety. A lot of us are making the transition to working from home. This presents a whole bunch of new challenges we may not have faced before. Today, I’m sharing some tools that I’ve found helpful for calming whatever anxieties might come up as we deal with this new reality.

The root of anxiety is the unknown. Right now, there’s a lot we don’t know. To stay present, I’ve found that organizing my day is critical. This provides a sense of consistency and stability that may be lacking elsewhere. I even plan out all my meals. That means starting the day with protein, cutting out the morning carbs, and limiting caffeine. 

Also, if you run your business from home, it’s important to stay focused on what’s most important for it. I recommend just paying attention to the three most crucial aspects. Ask yourself, “what’s going to move my business forward.” Identify the three most important tasks and put aside the rest.

One huge source of anxiety is the constant bombardment of information. I urge all my patients to limit their time watching the news and consuming social media. Not only does all this media take you out of the present, but it also is a huge cause of stress. 

Being giving and checking in with people also goes far to keep anxiety under control. It allows you to hold space for all the emotions that surface. I’ve discovered how a simple text message or phone call goes far to shift negativity, overwhelm and anxiety. Also breathing techniques and working out will help create a sense of calm and control. 

Have you found any useful techniques or tools for calming anxiety while stuck at home? Share it in the comments on the episode page!

In this episode

• Tips and tools for staying present when we feel anxious
• Ways to organize your day to promote consistency
• The importance of meal planning and starting your day with savory foods
• The only three things to prioritize in your business right now
• Why you need to limit your media intake 
• What happens when you are giving and checking in with people 
• Breathing techniques to bring you a sense of calm
• Why it’s important to continue working out

Quotes

“No matter which way you spin it, this is a time to reflect, to pause, to enjoy the stillness and take a moment and see what bubbles to the surface.” [0:58]

“When I started to give was when I started to really tamp down on any anxiety that would come to the surface.” [13:04]

“Hold space and be kind to yourself. Let go of the negative voice or the things that we tell ourselves.” [23:32]

Links

Episode 72 with Dr. Stephen Porges

Check out the full show notes for this episode here

Urban Wellness Clinic

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In this high-stress time of COVID-19, our expectations of normalcy have gone out the window. We’re feeling anxious and powerless. This takes a toll on our mental health and wellbeing. Today’s guest made it his practice to share useful and actionable techniques for regaining your sense of balance and control through meditation.

With a twenty-year career in the entertainment industry, including Broadway and TV, Mark Price developed a keen insight into the psychology of high performance, creativity, and innovation. He now teaches Vedic meditation through his company Alchemy Collective.

Mark explains how this new stressful situation that we’re all in is affecting us on a conscious and chemical level. The best antidote to this state is resting. That’s often easier said than done. To help, Marks describes how we all can begin using simple meditative techniques. This will help us cope and even thrive throughout this experience. 

What can you do to stay present and compassionate right now? Let’s talk in the comments on the episode page!

In this episode

• The link between chemistry and consciousness with well-being
• Why proper rest is the only way to reverse a hyper-stimulated nervous system
• Two powerful tools for regaining a sense of control
• What happens when we stay in the present moment and connect with our senses
• Structuring your day in order to reset the rhythms of the brain
• Staying present by consistently practicing gratitude

Quotes

“You can’t separate mind from body. You can’t isolate the two. They are inextricably connected and they correlate with each other.” [3:49]

“We have no control over what’s happening. And that, I think, is the hardest thing for people to accept. They have to surrender to what’s happening. It’s a brilliant time, an inconvenient time, but a brilliant time to reassess some of the practices and habits that we have.” [17:34]

“The only cure for a hyper-stimulated nervous system is reducing inputs and inducing states of rest.” [24:20]

“There is no magic wand for the one thing that’s going to help people navigate through this. It’s going to be a bunch of little things that you put into practice daily.” [32:59]

Links

Find Mark Price online

1 Giant Mind

Check out the full show notes for this episode here

Urban Wellness Clinic

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As the coronavirus completely alters all aspects of life, it’s a good time to talk about the birth process. Expecting parents all over are finding that their plans have changed. This is an uncertain process in the best of times. It is less clear than ever now.

Tanya Wills is a homebirth midwife and lactation consultant. Her business, Manhattan Birth, runs doula training and parent preparation classes. Tanya is a graduate of the midwifery program at Yale School of Nursing. She has a Master of Science in Nursing. Tanya also completed many programs and training on supporting parents through the birth process and early parenthood.

We discuss how the pandemic is bringing to light many issues that Tanya has decried for years. While most births happen in hospitals, there are many reasons to consider having them at home. Today, NYC’s hospitals are overwhelmed and the threat of getting sick there is higher than ever. This has led to a shift in thinking that Tanya feels will last long after this is over.

Tanya offers useful advice for expectant mothers whose plans have been upended. It’s important to remember that your feelings are legitimate. When plans get ruined and nothing seems for certain, it’s only normal to feel lost and confused. That said, you don’t have to accept it. Tanya shares how you still have power over the birth and what you can do about it.

Are you expecting to have a child soon? How have your plans changed during this pandemic? Let’s talk about it in the comments on the episode page!

In this episode

• How New Yorkers are changing their plans for childbirth during this pandemic
• Why a hospital is often not the best place for a birth
• Dealing with feelings of confusion and anxiety
• Where to find a hospital that is still offering normal care protocols
• The importance of having a trusted person with you during birth
• Tips for avoiding Covid 19 while in a hospital
• Important considerations for giving birth outside of a hospital

Quotes

“We’ve been convinced that we are inherently incapable of birthing our babies safely without the patriarchy standing by and taking our pain away.” [4:24]

“For anyone who is pregnant right now, especially anyone due right now, do not underestimate your capacity to handle this.” [15:04]

“We’re looking for people who know in their guts that this is safe and right. We know that it is. Otherwise, we wouldn’t be practicing it.” [25:46]

Links

Manhattan Birth

Follow Manhattan Birth on Facebook | Twitter | Instagram

Episode 66 with Marcy Tardio

Brooklyn Birthing Center

Connecticut Childbirth & Women’s Center

NY Homebirth

World Health Organization Q&A on COVID-19, pregnancy, childbirth, and breastfeeding

Check out the full show notes for this episode here

Urban Wellness Clinic

Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube