#093RR Exercise: Why Bother?

Lots of people don’t exercise. You might be one of them. (Don’t worry, there are a lot of you.) In this episode, we’re going to try and convince you that it’s worth your time. Already exercising? We’re going to tell you which workouts are worth your time and which workouts are like tossing your time and energy down the drain. Plus, we discover a remarkable crouton in “Best Choice”.

Links in this episode: Our "Stress" episode, Mayo Clinic on Exercise and Depression, Fitness Blender free online workout videos, Daphnie’s HIIT It! classes

#158 Diet Trends: Optavia and Veeramachaneni

Our Google search histories are littered with diet plans we were pretty sure would change our lives. So, what would we learn if we could see what diets are getting searched the most around the world? This week, we’re breaking down two diets that are popping on Google Trends: Optavia and Veeramachaneni Ramakrishna. Plus we go to Pizza Hut in “Best Choice”!

Links from this week’s episode: Google Trends, Our previous episodes where we talk about Keto and Intermittent Fasting and Weird Diets, More on pyramid schemes, The Dream podcast about multi-level marketing, Holly’s website, Isabel’s website

#148 Shoulders

We carry a lot on our shoulders these days: giant purses, laptops, and the consequences of bad computer posture and hours of cell phone use. It’s no wonder that a lot of us have shoulder pain! Daphnie helps explain what our shoulders are made of, what causes all that pain, and what exercises we can do to strengthen our body’s biggest and most complicated joints. Plus, we go taco crazy in “Best Choice”.

Links in this episode: How to find a PT near you, Dr. Laura’s website if you need a chiro in NYC, Joanna’s grown woman backpack, Popsocket phone grip, Our episodes on Chest Muscles, Triceps, Arms, and Back Muscles

#139 Chest Muscles

Like pushing doors open? Picking up groceries? Getting up from the ground? Then you LOVE your chest muscles! Daphnie explains how our pecs work, how we can strengthen them, and how to know if you may have hurt them opening a sticky window. Plus, we talk pancakes in “Best Choice”!

Links in this episode: Punky Brewster bust clip, Our episodes on Backs and Building Functional Strength, Video on foam rolling your pecs, Form videos: Push Up, Dumbbell Chest Press, Tricep Dip, Chest Fly

#113 SAD and the Winter Blues

Do you sometimes find yourself feeling depressed in the winter months? You’re not alone! Many of us suffer from the Winter Blues, or the more serious Seasonal Affective Disorder. Daphnie explains what the symptoms are, when to see a doctor, and what you can do in your day-to-day life to try and lift your mood until the sun comes back in the spring. Plus, we hit a grand slam in “Best Choice”.

Links in this episode: National Suicide Prevention LIfeline, National Alliance on Mental Illness, Mayo Clinic Info on SAD, Light Therapy Lamp, Dr. Rhonda Patrick podcast on saunas, Lavender pillow spray

#104 Listener Questions

You asked for it! This week, Joanna and Daphnie answer questions from listeners, covering everything from smoothie recipes to Ketogenic diets, with a good Question from Joanna’s Dad to round things out. Plus, we learn about Daphnie’s favorite animal in “Best Choice”.

Links in this episode: Environmental Working Group's Dirty Dozen and Clean 15 produce lists, more info on Ketogenic diet, video about Ketogenic diet from Mayo Clinic

#041RR 10 Things You Get To Stop Doing

Fitness and nutrition experts are always giving you lists of things you should be doing. In typical Just One More fashion, we don’t do things like everybody else does. Here is Just One More’s list of 10 Things You Get To Stop Doing! Like, forever! You never have to do them again! Plus, Daphnie helps us figure out what to order at Chipotle in “Best Choice”.

Links in this episode: Our previous coverage of Eggs, Milk, Artificial Sweeteners, Carbs, and Abs 

#093 Exercise: Why Bother?

Lots of people don’t exercise. You might be one of them. (Don’t worry, there are a lot of you.) In this episode, we’re going to try and convince you that it’s worth your time. Already exercising? We’re going to tell you which workouts are worth your time and which workouts are like tossing your time and energy down the drain. Plus, we discover a remarkable crouton in “Best Choice”.

Links in this episode: Our "Stress" episode, Mayo Clinic on Exercise and Depression, Fitness Blender free online workout videos, Daphnie’s HIIT It! classes

#087 Workout Safety

Working out is supposed to make us feel more awesome, so we definitely don’t want to exercise and end up injured, sick, or worse. This week, Daphnie gives us all the info on how to stay safe when we work out, from how to perfect our form in the weight room to why we should probably think about bringing our own yoga mats to class (hint: the reason is SUPER GROSS). Plus, we take a trip down memory lane to KFC in “Best Choice”.

 Links in this Episode: Our episode on Improving Your Form, Squat form, Deadlift form, Plank form, Push-up Form, Bent Over Row Form, Tips for running safely outdoors

#081 The Best Workout Apps

There are one bajillion fitness and nutrition apps out there in the phone-iverse. Which ones are worth your time and money, and which ones are a one-way trip to Sadtown? Daphnie and Joanna recommend their favorite apps that make exercise easier (and don’t pile on the guilt). Plus, we take a trip to Buffalo Wild Wings in "Best Choice".

Links in this episode: Daphnie's favorite Tabata timer app, Joanna’s Spotify mix, Daphnie’s Spotify mix, Article about half marathon cheater caught thanks to apps

#070 Sexy Arms

If we’re being honest, lots of us are going to the gym to try and get sexy arms, but most of us don’t know what to do other than infinite bicep curls. This week, Daphnie talks us through the anatomy of our upper bodies and gives us a few suggestions for how to strengthen our arms (and the rest of our bodies) as efficiently as possible, because who has time for leg day AND arm day, am I right? Plus, we talk trash about Applebee’s “Lighter Fare” menu in “Best Choice”.

Links in this episode: Good images of upper body anatomy, Terry Crews flexing his pecs, Michael Phelps arm flap, Form Videos: Push-ups, Bent Over Rows, Da Vinci man that inspired the stretch, Arm stretches, How to foam roll your upper body

#062 Listener Questions

You asked for it! This week, Joanna and Daphnie answer questions from listeners, covering everything from bloating to protein powder (with a stop along the way to justify Joanna’s seltzer habit). Plus, we get hungry for steaks in “Best Choice”.

Links: Mara Wilson's book Where Am I Now?, How to brew kombucha, More about Body Pump

#056 Pumpkins Apples and Spices

This time of year, anyone who’s producing #content is posting fall recipes. We’re...also doing that. But this isn’t just seasonal fluff! Daphnie explains the actual health benefits of your favorite fall foods and why they’re not just delicious but also nutritious. So grab a PSL and let’s get cozy! Plus, Daphnie faces her toughest “Best Choice” yet: McDonald’s!

Links: Recipe for Orecchiette with Pancetta, Pumpkin, and Broccoli Rabe, Recipe for Gnocchi with Squash and Kale, Best apple picking near NYC, U of M Apple Development, Apple pie smoothie

#046 Olympics Workouts

Do you love the Olympics as much as Joanna and Daphnie do? Is sitting on your butt watching Michael Phelps and Simone Biles inspiring you to try a new sport or amp up your workouts? In this week’s episode, Daphnie tells us how we can use the Olympics as exercise inspiration without totally going overboard and hurting ourselves. Plus, we figure out what to order at the Cheesecake Factory in “Best Choice”.

Links: List of Olympic sports, Freestyle swimming form, Kayak and Canoe in NYC, Rowing form, Dragon boat history, What the heck is Steeplechase?, Daphnie talks Tough Mudder

#041 10 Things You Get to Stop Doing

Fitness and nutrition experts are always giving you lists of things you should be doing. In typical Just One More fashion, we don’t do things like everybody else does. Here is Just One More’s list of 10 Things You Get to Stop Doing! Like, forever! You never have to do them again! Plus, Daphnie helps us figure out what to order at Chipotle in “Best Choice”.

Links in this episode: Our previous coverage of Eggs, Milk, Artificial Sweeteners, Carbs, and Abs 

#031 Spring Break Workout

Spring has sprung, so it’s time to get outside and work out! In this week’s episode, Daphnie gives us some general tips for working out in your favorite yard or public park. Then, she shares a brand new outdoor workout that she created just for Just One More listeners! Plus, we talk about what to order at Dunkin Donuts in “Best Choice”.

Links in this episode: SPIbelt, Fuelbelt with water bottles, Daphnie's recommended exercise band, tabata timer

#026 Eggs!

In honor of the upcoming Easter holiday, we’re talking about the incredible edible egg! One of nature’s best sources of protein, eggs are also low in calories, high in nutrients, and at the top of Joanna and Daphnie’s grocery lists. In this episode we talk about why eggs are so great, how to pick good ones, and how to cook them once you have them. Plus, Daphnie tells us how to make the Best Choice at Panera: The Land of Bread.

Links in this episode: Daphnie's former professor Dr. Lisa Young, Egg carton labels explained by NPR, Joanna's favorite way to fry eggs, Eggs in Purgatory recipe

#020 Recovering From Injuries

So, you’re injured. What do you do now? Daphnie takes us through what to do for ourselves in the first 48 hours, when you should see your doctor, and what that doctor might tell you. Joanna talks about what to look for in a physical therapist (and what makes a bad one) and Daphnie makes the case for chiropractors and acupuncture. Our message: don’t be afraid to get help! Feeling good is worth a bit of your time, focus, and money. Plus, Daphnie does her best to pick out a Best Choice at Subway.

Links in this episode: Joanna’s PT, Daphnie’s PT, Daphnie’s Chiro, Daphnie’s Acupuncturist, Lenny Letter about how women's pain gets downplayed, How many times do we have to tell you to buy a foam roller

#012 Christmas

Christmas: the holiday that lasts four weeks. Whether you celebrate it or not, the season of cookies, parties, and disrupted work schedules can do a number on your health and fitness routine. We talk about what’s hard about the Most Wonderful Time of the Year: how to enjoy carb-y treats without food guilt, what to do at the office party, how to travel like a Prepared Panda, and what to do when you’re a guest in someone else’s house. Our christmas gift to you: a holiday without food chatter. Plus, Daphnie tells us how to make the best choice when we’re at Starbucks.

Links from this episode: Almond Kale Banana smoothie recipe, Oatmeal Cocoa Chippers recipe