It might seem like kettlebells appeared in gyms out of nowhere five years ago, but did you know they’ve actually been around since the 1700s? Daphnie tells us how kettlebells jumped from sexy Russian farmers to modern day gyms and walks us through her favorite kettlebell exercises.
Links in this episode: Kettlebells USA, Form videos: Kettlebell swing, clean, hip hinge, deadlift, swing, Turkish getup, and goblet squat. jerk, snatch
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
Pull-ups are one of those exercises that it feels like only Super Fit people can do. But there’s got to be a way for normal people to learn if they want, right? Daphnie reveals her deep dark pull-up secret and gives us her three step plan to building up to doing a pull-up of our very own. Plus, we reveal the “healthy” foods we won’t eat in “Real Talk”.
Links in this episode: Difference between pull-up and chin-up grips, Good images of the back muscles, How to use a pull-up assist machine
Exercise recovery has become a big industry, promising that even Normal People can get better results with everything from foam rolling to cryogenic chambers to “squeezy pants”. Didn’t recovery used to mean NOT doing anything? Science journalist and former elite athlete Christie Aschwanden digs into the science of recovery in her book Good to Go and lets us know which recovery strategies are actually backed up by science.
Links in this episode: Buy Good to Go on Amazon or other places including bookstores near you, Christie’s website, Christie’s podcast Emerging Form
Push-ups! They are very hard, but people keep telling us to do them. Daphnie explains why they are so difficult (there’s an actual reason!) and why you should do them anyway, with lots of tips on correct form and approximately 100 variations so you don’t get bored. Plus we talk mushroom coffee in “This is Crazy, Right?”
Links in this episode: Join us on Patreon! Form videos for regular and modified push-ups, tricep push-ups, and 31 push-up variations, Four Sigmatic Mushrooms, Paper on the research into mushrooms
Lots of people feel anxious about going to the gym. What if I’m not wearing the right clothes? What if I don’t know how to do an exercise right and people notice? WHAT IF SOMEONE TALKS TO ME? Daphnie walks us through some common anxieties to help us find a gym life that feels comfortable and safe. Exercise is meant to lower your stress, not increase it!
Links in this episode: Our episodes on Form and Wellness for Every Body, Cute gear from Athleta and Girlfriend Collective, Joanna’s favorite workout capris under $30
You asked for it! This week, Joanna and Daphnie answer questions from listeners, covering everything from avocados to spinning to what to do when you can’t motivate yourself to do any exercise besides yoga. Plus, Daphnie gets posh in “What Your Trainer Eats”.
Links in this episode: Two episodes from our archives that we mention: “Is it OK to Want to Lose Weight?” and “Building a Workout”, Fitness Blender free online workout videos
Talking about inflammation has gotten trendy recently. Is it really the cause of all of our problems? Daphnie explains the different kinds of inflammation, what the deal is with anti-inflammatory diets, and how we can use reducing inflammation to our advantage. Plus we talk about delicious nutritious olive oil in Power Foods.
Links in this episode: Chronic stress in kids, EWG guide to household cleaners, New Yorker article about inflammation, How strong is the link between inflammation and depression?, More info on probiotics in food, 4-7-8 breaths , Harvard's list of foods that fight inflammation
Hamstrings aren’t just sitting there waiting for dads to pull them while playing touch football at Thanksgiving. They’re one of our biggest muscle groups! Learn how they work, when we use them, why we injure them so often, and what to do to prevent it. Plus, Daphnie gives us her current favorite smoothie recipe in “What Your Trainer Eats”!
Links in this episode: More about hamstrings including some good images, Our episode on headaches with Jan Mundo, Daphnie's current favorite protein/collagen powder.
Form videos: deadlifts, bridges, hamstring curl, foam rolling your hamstrings.
Knees can seem like the human body’s weak spot, but are they really? If there are activities you’re avoiding because of knee problems (or fear of future knee problems) Daphnie is here to help shift your perspective. She explains what’s behind common knee problems and what you can do to strengthen and support the largest joints in your body.
Links in this episode: Support us on Patreon! Here's a good image of the human knee. Form videos: Glute bridge, squats, lunges, deadlifts, lateral lunges
Triceps are the muscle that make Joanna the angriest. What do they do, anyway? Why are they so hard to tone? Can’t we just ignore them and they’ll go away? Turns out the answer is no, and Daphnie explains why with tips for building strength in the most annoying of muscles. Plus, we get some cheddar bay biscuits in “Best Choice”.
Links in this episode: Support us on Patreon, Some good images of tricep anatomy. Form videos: push ups, tricep pushups, tricep dip, tricep kickbacks, tricep extension, tricep pushdown, tricep stretch
Everyone wants hot abs, and everyone on the internet will tell you how to get them if you hand them $50 and make room in your apartment for some weird metal torture device. In this episode, Daphnie explains what your ab muscles actually are and why they’re so important (they’re not just for looking hot, people). Joanna does a series of ab exercises punctuated by loud groaning. Plus, Daphnie gives us snack advice in What Your Trainer Eats.
Links in this episode: Abdominal muscle anatomy drawing, plank form, side plank form, reverse crunch form, full sit up form, Superman form
It feels harder to work out in the winter. It’s cold (duh), it gets dark early, and no one can see your body under all those sweaters anyway. But in the quest for #NoWinterLayer, Daphnie has some suggestions for how to make the most of winter workouts. We talk about how to create an at-home workout, how to make the dreadmill your friend, and what the heck broomball is. Plus, we discuss dessert in “What Your Trainer Eats”.
Links in this episode: Fitness Blender, Yoga with Adriene, PopSugar Workouts, Men’s Health Videos, Face mask, Wall-E Clip that Joanna mentions, Under Armour ColdGear
As a society, we are obsessed with butts. Kids like talking about them because they have to do with the bathroom. Adults are always panicking about whether their butts are too big or too small. We dance to songs about them and even get butt implants. But at the end of the day, your butt is just a muscle. Or, group of muscles? What is your butt, really? Daphnie explains why your butt is so important. Plus, we discover chickpea pasta in “What Your Trainer Eats”!
Links in this episode: Glute muscle graphic, How to foam roll your butt, Banza chickpea pasta, Banza on Amazon. Form videos for squats, lunges, deadlifts, donkey kick, bird dog, and bridges
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
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
Here it is, by popular demand: a whole episode about menstruation and hormones! How can this be a thing that half of the world’s population experiences for decades of their lives and we still don’t reeeeeally understand what’s happening? The patriarchy, that’s how! Daphnie explains what’s really going on and how to take care of your body if you’re a period-having person. Plus, we’re ALL hormone-having people, so Daphnie explains how our hormonal cycles affect us (that’d be you too, gents). But do we really have to exercise when we have our periods? One guess as to what Daphnie says...
Links in this episode: Menstrual cup reviews, Ted Ed video about menstruation, Guide to the female reproductive system, New Moon Magazine, Lenny Letter all about endometriosis, Bloodfeast recipes from The Hairpin, Planned Parenthood info on birth control
We all want to work out more often, but none of us have any time, energy, or ideas. (That sounds harsh, but LET’S BE HONEST!) This week, Daphnie shares her Top 9 Workout Hacks for making the most out of our workouts by a) helping us actually start them and b) making them worth our time. Plus, we find out what we should be eating before and after working out in What Your Trainer Eats!
Links in this episode: Tabata timer, Joanna's Spotify workout playlist
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
We know we’re supposed to “work out” or whatever, but what does that even mean? If we can’t afford a personal trainer, how are we supposed to avoid getting in the rut of doing the same thing over and over? This week, Daphnie lays out how to build a workout plan: what kinds of workouts, how often, and when to pump up the intensity so we don’t plateau. Plus, she ruins Joanna’s Excuse of the Week.
Links: Elliptical video, Fitness Blender free workout videos, Tabata timer
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