#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

#145 Calves

The more times you say it, the less it sounds like a word. Calves. Callllllvvvves. Caffs? The point is, we’re talking about the muscles of your lower leg. Daphnie explains the anatomy of the calves, why they’re important, how to strengthen them, and whether or not we can really change how they look. Plus: injury prevention tips!

Links in this episode: The anatomy of the calf, Video instruction on how to do calf raises, How to foam roll your calves and how to foam roll for shin splints

#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

#136 Hamstrings

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.

#131 Quads

Quads are one of the biggest muscle groups in the body, but do you actually know what they do? Daphnie says most of us are quad-dominant, and “not in a good way”. This week, she explains the role our quads play in everyday mobility and suggests some of her favorite exercises to keep our muscles balanced. Plus we give poor Daphnie a heart attack in “This is Crazy, Right?”

Links in this episode: Graphics of the quads, Our past episodes on How to Build Functional Strength, Injuries and Prevention, and Recovering from Injuries. Form videos: leg extension,  standing quad stretch, foam rolling quads

#116 Your Butt

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

#111 How to Build Muscle

Show us your muscles! Fitness media is really gendered: women are told to only focus on losing weight, and men are encouraged to bulk up in crazy ways. So, let’s take it down a notch and talk about how and why normal people should build muscle in a healthy, sustainable way. Plus, we spark joy with a Listener Question.

Links in this episode: Our episode on Bones and Calcium, Marie Kondo’s book on organizing, Donate your prom dresses through WGIRLS