The Thick Thighs Save Lives Podcast

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All Episodes

What is intuitive eating? And how can learning about it now help you create a better relationship with food for you and your children? Nicole Cruz is a registered dietician and nutritionist. She focuses on family feeding, and on healing your relationship with food. Listen to the episode to hear Nicole explain how to get started on intuitive eating and how to restructure common messages you hear about food and eating. Topics Discussed in Today’s Episode: How healing our relationship with food helps our children How to get started on intuitive eating How parents can set their children on the path to avoiding their parents’ food issues Trust as a key component in the feeding relationship Restructuring common food directives Whether parents should worry about kids that have limited palates Whether parents should limit their children’s sugar intake Valuing body diversity RELATED LINKS Nicole's Instagram Poodle Science Video Nicole's FB Group The CVG Nation app, for iPhone  The CVG Nation app, for Android  Our Fitness FB Group.  Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Nov 23

54 min 55 sec

Have you ever set yourself up for a bad week? Or set yourself up to miss your workout? You might think that the answer is no, but it’s actually pretty easy to set yourself up for failure using your own confirmation bias. Instead, you want to set yourself up for success. Listen to Rachael and Kelsea discuss the concept of “predictive whining”, how to see possibilities rather than limitations, and why you need to understand that you can’t predict the future. Topics Discussed in Today’s Episode: What “predictive whining” means How predictive whining is a type of confirmation bias How your brain looks to confirm things for you How a mindset switch can help you Confirming that you’re going to be too tired to get in your workout Changing the way you look at your week and your workout Looking at your workout as something you’re doing for you, as a form of self-care Seeing possibilities rather than limitations What makes you feel defensive Understanding that you can’t predict the future Thinking about the things you do want to happen instead of the things you don’t want to happen Knowing you’re prepared Taking little steps RELATED LINKS The CVG Nation app, for iPhone  The CVG Nation app, for Android  Our Fitness FB Group.  Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Nov 16

39 min 24 sec

Jessie Graff has been described as a modern-day Wonder Woman, and her achievements and accomplishments are seriously impressive. In today’s episode, Jessie has a conversation with Rachael and Kelsea, and you’ll be able to hear all about her background as a stunt woman, television personality, and Ninja Warrior. Listen to the episode to hear Jessie describe what it was like to discover her talents, what her first television experiences were like, and how she’s trained her body to do amazing things. Topics Discussed in Today’s Episode: How Jessie discovered her talents Jessie’s first TV show appearances What your body can learn when you train it How Jessie ended up on Ninja Warrior What typical training days look like for Jessie The legacy that Jessie hopes to leave for women in sports Where to find Jessie RELATED LINKS Jessie Graff's Instagram Jessie's Mom's Instagram The CVG Nation app, for iPhone  The CVG Nation app, for Android  Our Fitness FB Group.  Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Nov 9

56 min 45 sec

It’s getting to be that time of year when you look forward to Black Friday, Cyber Monday, and other pre-holiday sales. But what comes before all of that? Group Friday at CVG! Rachael and Kelsea want to be sure that the members of the community get the first chance to get the items they want at sale prices, so they’re getting ready for this year’s Group Friday. Listen in to learn more about how Group Friday came to be and evolved, what you can expect from this year’s Group Friday, and when to be there to be certain you get the things you want. Topics Discussed in Today’s Episode: The corn maze The evolution of Group Friday Why Group Friday came about When Group Friday is this year Free gift options What you get to pick from for your free gift What will be available to buy on Group Friday Holiday sportswear and activewear What makes this Group Friday special Why the e-book makes a great start Being unprepared for the first Group Friday RELATED LINKS The CVG Nation app, for iPhone The CVG Nation app, for Android Our Fitness FB Group. Thick Thighs Save Lives Workout Programs Constantly Varied Gear's Workout Leggings Our Fitness Blog

Nov 2

34 min 54 sec

What do real women’s bodies look like? They look like yours, whatever that happens to mean. In today’s episode, Rachael and Kelsea discuss the subject of trending body types. Listen in to hear about the circle of body shaming, what matters more than aesthetics, and why it’s important to see all types of bodies out in the world. Topics Discussed in Today’s Episode: Trending bodies The circle of body shaming Why women shame others when their body type is in style Whether aesthetics matter What is holding us back from greatness The importance of seeing your body type reflected in the world Investing in your wardrobe Blaming your body for clothes that don’t fit Why you shouldn’t do workouts that you hate Why we need to stop commenting on other women’s bodies RELATED LINKS The CVG Nation app, for iPhone The CVG Nation app, for Android Our Fitness FB Group. Thick Thighs Save Lives Workout Programs Constantly Varied Gear's Workout Leggings Our Fitness Blog

Oct 26

49 min 18 sec

Do you need to fitness while you travel? If so, what’s the best way to do it? What do you need? Do you have to stick with the exact same routine you had at home? In today’s episode, Rachael and Kelsea discuss travel workouts and what you need to know about them in order to have a good fitness experience away from home. Listen to the episode to hear what Rachael and Kelsea have to say about carrying jump ropes and exercise bands, what you can do as a workout with just your own body, and beach or mountain workouts. Topics Discussed in Today’s Episode: Should you work out when you travel Things to think about when it comes to working out and traveling Whether you think of working out as a chore Jump ropes and exercise bands The amount of working out you can do with just your body Keeping your fitness time to a minimum while on vacation The break from what you have been doing Outdoor workouts The different ways that people relax RELATED LINKS The CVG Nation app, for iPhone  The CVG Nation app, for Android  Our Fitness FB Group.  Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Oct 19

23 min 51 sec

Is it really dangerous to lift? There are a lot of fears around lifting, but the people who are afraid of the potential risks often haven’t stopped to consider the idea that not lifting may have risks too. In today’s episode, Rachael and Kelsea explore the idea of risks around lifting and how you and those around you may want to rethink your framing of those risks. Listen in to hear what they have to say about where this fear comes from, the dangers of not being prepared, and the importance of finding your tribe. Topics Discussed in Today’s Episode: The risk assessment when it comes to lifting weights The risk in not lifting weights The fears that lifting is dangerous What happens when people are fearful Where the fear of lifting comes from The goal of experiencing this world Why it’s important to train and prepare for life’s challenges How people treat success as opposed to struggle Why you need to find your tribe The importance of cheering for the people around you Hey, Girl, Hey RELATED LINKS The CVG Nation app, for iPhone The CVG Nation app, for Android Our Fitness FB Group. Thick Thighs Save Lives Workout Programs Constantly Varied Gear's Workout Leggings Our Fitness Blog

Oct 12

34 min 26 sec

Calories in, calories out. You’ve heard it before. But is it really the whole story? In today’s episode, Rachael and Kelsea discuss the concept of calories in and calories out, why it’s complex, and what happens when people rely on clickbait-style articles on nutrition and health and fitness. Listen in to hear what Rachael and Kelsea have to say about self-blame, heroes and villains, and how to improve your diet without focusing on restriction and elimination. Topics Discussed in Today’s Episode: Self-blame and the diet industry Click-baity health and nutrition articles The carbohydrate insulin model How fat storage works The problem with blaming processed carbs Hunger cues Ignoring heroes to talk about villains Improving diets instead of focusing on elimination Why your body will always look different than other bodies, regardless of diet The 800-gram challenge The tools in your toolbox RELATED LINKS The article discussed in this episode. The CVG Nation app, for iPhone   The CVG Nation app, for Android   Our Fitness FB Group.   Thick Thighs Save Lives Workout Programs   Constantly Varied Gear's Workout Leggings   Our Fitness Blog

Oct 5

34 min 5 sec

It’s that time of year – time for the 4th annual nutrition challenge! If you haven’t heard of it before, in October, it will be time for the 800 gram challenge. It’s a nutrition challenge that doesn’t involve perfection or restriction – you can eat whatever you normally eat. All you have to do is add 800 grams of fruits and vegetables to your diet each day. Listen in to today’s episode to hear Rachael and Kelsea describe how the 800 gram challenge works, why they do it, and what to expect from it. Topics Discussed in Today’s Episode: The 4th annual nutrition challenge A nutrition challenge that is individualized but allows a group to work together The 800 gram challenge The different forms that protein comes in The importance of breakfast Awareness of how you digest fruits and vegetables if they aren’t usually such a big part of your diet How to measure progress without a scale What happens if you don’t make it every day How to win things with the challenge CVG discounts for participation Hey, girl, hey shout-outs RELATED LINKS The CVG Nation app, for iPhone  The CVG Nation app, for Android  Our Fitness FB Group.  Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Sep 28

31 min 38 sec

What’s one thing you have to do, even if your workout time is short? What do you do with your hands between sets? These questions and more are addressed in today’s question and answer podcast. Listen in to hear Rachael and Kelsea talk about what they would do in a 30-minute workout, what exercises they turn to for their inner thighs, and whether or not you have to give up sugar and alcohol for abs. Topics Discussed in Today’s Episode: What kind of workout to do in 30 minutes Why you must do your warmup What to do between sets Exercises that target the inner thighs Whether you must give up sugar and alcohol Your comfort weight Smoothies vs. chewing solids RELATED LINKS The CVG Nation app, for iPhone  The CVG Nation app, for Android  Our Fitness FB Group.  Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Sep 21

36 min 31 sec

A lot of people think that they’re bad at fitness, or bad at working out. But are you really? Or are you just lacking confidence, perhaps because of a bad early experience? In today’s episode, Rachael and Kelsea discuss why you aren’t actually bad at fitness, how you might get that idea, and how you can find the activity that works for you and your body. Topics Discussed in Today’s Episode: The perception of being bad at fitness Being stuck with old perceptions based on bad experiences Gym class story nightmares What’s expected of you on the first day at the gym Goals in your journey The difference between expectations for children and adults Setting kids up for poor confidence All of the outlets for physical activity Finding your movement RELATED LINKS The CVG Nation app, for iPhone The CVG Nation app, for Android Our Fitness FB Group. Thick Thighs Save Lives Workout Programs Constantly Varied Gear's Workout Leggings Our Fitness Blog

Sep 14

26 min 36 sec

Do you ever find yourself turning a decision over and over in your mind – maybe to the point that you don’t even end up making the decision at all? Or worrying so much that you can anticipate everything that could possibly go wrong? Overthinking is a problem that almost everyone experiences from time to time, especially about nutrition and fitness. In today’s episode, you’ll learn more about the pitfalls of overthinking and what you can do about it. Topics Discussed in Today’s Episode: Indecision as a result of fear of making the wrong decision Overthinking nutrition and fitness Examples of overthinking nutrition and fitness Types of overthinkers Steps to combat overthinking Knowing you’ll be OK either way Scheduling a time to worry Changing the channel on your thoughts RELATED LINKS The CVG Nation app, for iPhone   The CVG Nation app, for Android   Our Fitness FB Group.    Thick Thighs Save Lives Workout Programs   Constantly Varied Gear's Workout Leggings   Our Fitness Blog

Sep 7

40 min 4 sec

There are a lot of tips and information thrown around in the fitness industry. Often times it's difficult to know which are legit or not. In this week's episode Rachael & Kelsea will shoot you straight on which tips are underrated and which are overrated.  Topics Discussed in Today’s Episode: Cardio overrated for fat loss What should be in your toolbox What people think of as cardio How to train the midline Standing or sitting up vs. laying down positions What influencers do and don’t know about training How imbalances lead to injury Supplement companies The need to limit sugary drinks What we want to be eating during the day The success model Hey, girl, hey segment RELATED LINKS The CVG Nation app, for iPhone  The CVG Nation app, for Android  Our Fitness FB Group.   Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Aug 31

42 min 17 sec

“I don’t feel up to going to the gym today.” You’ve probably heard yourself say that. Does that mean that you’re slacking? Or that you honestly need a break? How do you know? Today, Kelsea and Rachael discuss taking a break vs. slacking off  -- the feelings you experience, the way to find a balance, and how you should set yourself up for next time. Topics Discussed in Today’s Episode: What you’re thinking about when you want a day off from the gym Guilt related to missing the gym Guilt related to getting hurt Going to extremes How your feelings and barriers and motivations change day by day The importance of your mental health Finding a balance and letting physical and mental health work together The idea that the gym is supposed to be fun every day Thinking of yourself in charge of yourself Planning your rest days What to do with the time if you do take the day off Taking one to two weeks off per year RELATED LINKS The CVG Nation app, for iPhone The CVG Nation app, for Android Our Fitness FB Group.  Thick Thighs Save Lives Workout Programs Constantly Varied Gear's Workout Leggings Our Fitness Blog

Aug 24

47 min 19 sec

Do you find yourself spending a lot of time worrying about critics? Do you avoid doing certain things because you’re worried about being criticized? That’s the topic of today’s podcast. In this episode, Rachael and Kelsea discuss the critics, the feeling of fear of criticism that can stop you from doing the things you want to do, and whose opinions should matter to you. Topics Discussed in Today’s Episode: The CrossFit Games Not using age as an excuse not to do things The critics Fearing that you’ll be next to be criticized Missing out on things because of fear The hurdles that women face The opinions that you’re looking for out in the arena Choosing courage Recognizing the brave things in your life Whether or not the outcome is as important as you think it is The people who want to help you get back out there What to say to yourself about the haters and critics RELATED LINKS The CVG Nation app, for iPhone  The CVG Nation app, for Android  Our Fitness FB Group.   Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Aug 17

44 min 44 sec

In today’s episode, you’ll get a chance to hear from a new CVG team member, Valerie Scott. Listen in to hear Valerie discuss how she came to CVG, what her current passion is, and what she wants to accomplish in the space that she’s in. Topics Discussed in Today’s Episode: How Valerie came to CVG What Valerie’s current passion is Being on display on social media Valerie’s reaction to being called a role model Struggling with feeling uncertain or doubtful Not allowing body image to stop you What Val wants to accomplish in the women’s fitness space Hey, Girl, Hey shoutout RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android   Our Fitness FB Group.    Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Aug 10

40 min 36 sec

Is mental toughness a trait that you’re just born with, or can you develop it? And if you can develop and strengthen it, how do you do it? Today’s guest is a mental performance coach and owner of Headstrong Consulting, a sports psychology company that focuses on performance enhancement through mental skills training. She’s worked with a wide variety of athletes, coaches, and teams encompassing all skill levels. Listen in to hear what Nicole has to say about how her techniques apply to life, how mental matters relate to overall success and the 5 overall skills of mental toughness. Topics Discussed in Today’s Episode: How Nicole’s techniques can be used for any level athlete or even non-athletically Whether mental toughness is a learned or inherent skill How the mental game matters to overall success The 5 cardinal skills of mental toughness Acknowledging and labeling emotions The five senses exercise What happens when visualization goes wrong Giving yourself grace What self-talk does for you Exercises that could start you off in the right direction RELATED LINKS Headstrong Consulting Headstrong on FB Headstrong on Instagram Becoming Headstrong Podcast The CVG Nation app, for iPhone   The CVG Nation app, for Android          Our Fitness FB Group.         Thick Thighs Save Lives Workout Programs Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Aug 3

1 hr 9 min

An enneagram is already a useful tool for many people, and today’s guest is a certified enneagram teacher who helps with using the enneagram more constructively and effectively as a tool to achieve positive impacts in a person’s life. Listen to the episode to hear what Erin has to say about what the enneagram can tell you, how it can help you with self-awareness, and how it factors in when improving your physical health. Topics Discussed in Today’s Episode: Erin’s background The popularity of the enneagram What the enneagram tells us Growing and evolving as a personality How the enneagram can help with self-awareness Fixing mistakes and doing better going forward How not to use the enneagram How the enneagram can positively impact changes and habits How to use the enneagram when healing areas of physical health The struggle with trusting yourself Realizing that it’s cyclical and not linear RELATED LINKS Live The Enneagram Instagram Live The Enneagram Website Live The Enneagram Youtube The CVG Nation app, for iPhone     The CVG Nation app, for Android                 Our Fitness FB Group.                   Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Jul 27

41 min 17 sec

What is body neutrality? And why is it important? Jessi Kneeland can explain. In today’s episode, you’ll hear from Jessi, who is a certified life coach and clinical sexologist who helps the people she works with move toward body neutrality, radical self-acceptance, and a sense of self-worth and confidence. Listen in to hear what Jessi has to say about why body image isn’t really about your actual body and the root causes of body image issues. Topics Discussed in Today’s Episode: The belief that looking a certain way will change the way you feel about yourself Why body image issues aren’t actually about your body What body neutrality is The difference between body positivity and body neutrality Categories of root causes How to start to heal our personal relationships with our bodies What carrying around a body size identity means Why we should stop celebrating weight loss Advice for how to counteract diet culture Knowing how to handle comments about your body RELATED LINKS Jessi's Website Jessi's Ted Talk Jessi's Instagram The CVG Nation app, for iPhone     The CVG Nation app, for Android    Our Fitness FB Group.        Thick Thighs Save Lives Workout Programs    Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Jul 20

44 min 13 sec

Looking back on old scars and hurtful events. Comparing yourself to earlier versions of yourself. Everyone has experienced this from time to time, but continually looking back can hold you back. Today, Rachael and Kelsea are talking about the problem of looking back into the past and failing to pay close enough attention to the now. Listen in to hear them discuss why we need to develop the ability to let things go, why we need to practice this, and why it’s important to keep showing up, even if it isn’t always easy. Topics Discussed in Today’s Episode: Letting old scars dictate our lives Comparing ourselves to past selves Developing the ability to let things go The need to practice Where to draw pride from The need to keep showing up Enjoying what you’re doing right now How to check your ego Modeling how to let things go Seeing what new things you’re good at Hey, Girl, Hey shoutouts RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android                 Our Fitness FB Group.                   Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Jul 13

32 min 58 sec

Box jumps are both scary and enticing. You want to do them, but what if you fall? Today’s episode is all about the box jump. Why do we need it? Why is it so difficult? How can we get ourselves there – both physically and mentally? Listen in to hear about the symbolism of box jumps, why they’re important, and how to build up toward doing them, even if you never have before. Topics Discussed in Today’s Episode: The fear and desire surrounding box jumps Not trusting your body when falling The symbolism of box jumps The reasons why we have box jumps How box jumps help you avoid injury How to build up toward the box jump Thinking about jumping both up and forward Common mistakes with box jumps and how to correct them Why you don’t have “bad” body parts Getting better at box jumps What happens when you fail a box jump Hey, Girl, Hey, shout-outs RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android                Our Fitness FB Group.                  Thick Thighs Save Lives Workout Programs               Constantly Varied Gear's Workout Leggings        Our Fitness Blog

Jul 6

45 min 48 sec

Are you ready for a hot girl summer? What does that even mean? And how do you really go about feeling good about yourself this summer? Listen to Rachael and Kelsea discuss what you need to know about this year’s hot girl summer, including what it means, why you need to stop worrying about other people’s judgment, and how to be proud of your value. Topics Discussed in Today’s Episode: Planning a hot girl summer What a hot girl summer is Freeing yourself from the judgment of others Others’ judgment has to do with them, not you You’re not born with a lot of insecurities or a lack of them. They’re practiced and learned behaviors How to check yourself on insecurities Your own responsibility in judging others The hot girl walk Being proud of who you are Pride in things other than your body Consider the hard things that you’ve already done Hot girl summer photos Hey, girl, hey shout-outs RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android                 Our Fitness FB Group.                   Thick Thighs Save Lives Workout Programs                Constantly Varied Gear's Workout Leggings         Our Fitness BlogRELATED LINKS

Jun 29

36 min 4 sec

Are you practicing good movement patterns? Or are you practicing poor movement patterns? Because it’s one or the other. In today’s episode, Rachael and Kelsea discuss improving your movement patterns when you work out. Listen to today’s episode to hear what they have to say about following a formula for better movement, setting your intentions, and what to do when you have a breakdown in form. Topics Discussed in Today’s Episode: Movement patterns are the most important parts of the gym session The formula for how to move better Why you need to do warmups Having a mantra Setting an intention Mobilizing during the warmup How reps help you move your movement pattern Respecting the empty barbell Running through a workout before it starts What to do when you have a breakdown of form Why you need to get the mechanics down first Providing a tougher stimulus so you can grow Movement patterns are an ongoing battle Hey Girl Hey shout-outs RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android                Our Fitness FB Group.                  Thick Thighs Save Lives Workout Programs               Constantly Varied Gear's Workout Leggings        Our Fitness Blog

Jun 22

43 min 36 sec

Are photos everything? Should you depend on them for information about yourself? A photo can give you important information and help you preserve valuable memories. It can also give you a very limited perspective of yourself that doesn’t necessarily reflect how you look to yourself or to other people. In today’s episode, Rachael and Kelsea discuss cameras and other tools, the dysphoria that they can cause, and how to think about the information that you get from these tools. Topics Discussed in Today’s Episode: Understanding why photos of the same person look different Why photo anxiety doesn’t just affect you on good days Why people sometimes give up because of pictures Why photos are important Why one perspective isn’t everything Avoiding outsourcing and relinquishing your power Why cameras can’t capture what the human eye can Living your truth RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android               Our Fitness FB Group.                 Thick Thighs Save Lives Workout Programs              Constantly Varied Gear's Workout Leggings       Our Fitness Blog

Jun 15

32 min 36 sec

Do you do enough butt stuff? That’s what Rachael and Kelsea want to know today. Taking care of your glutes isn’t just an aesthetic choice either – your gluteal muscles are a very important muscle group that can really affect how you do some of the most basic things. Listen in to learn the things you should know about the posterior chain, where glute imbalances lie, and how to know if you’re struggling with this muscle group. Topics Discussed in Today’s Episode: Why you need to do butt stuff When your glutes are important The posterior chain The responsibilities of your glutes Where the imbalances lie The IT band What happens when you don’t engage your glute muscles and your core How you can know if you’re struggling with your glutes How to activate your glutes Why you need variety in your exercises Movements you should be doing Strength imbalances Dead butt (gluteal atrophy) RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android              Our Fitness FB Group.                Thick Thighs Save Lives Workout Programs             Constantly Varied Gear's Workout Leggings      Our Fitness Blog

Jun 8

38 min 24 sec

The approach is the destination and if that's true then you're never truly finished. You’ve hit the finish line! Or have you? It’s not really over if you’re just going to have to do it again. Focusing on the finish line can be distracting, especially if you’re putting too much expectation on what you’ll feel when you get there and not enough on the experience of getting there. Today, Rachael and Kelsea discuss the problem of being distracted by the finish line, why we fall short, and how you can work on experiencing your journey instead of worrying about the destination. Topics Discussed in Today’s Episode: The distraction of the finish line How that distraction can be damaging to your life and fitness Falling just short The approach is the destination Experiencing your journey Feeling pressure and anxiety RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android             Our Fitness FB Group.               Thick Thighs Save Lives Workout Programs            Constantly Varied Gear's Workout Leggings     Our Fitness Blog

Jun 1

28 min 33 sec

Do you ever speak badly about yourself, either in your own head or in front of others? Self-image is important, and negative self-talk isn’t as innocuous as you may think it is. In today’s episode, Rachael and Kelsea discuss self-image. Listen in to learn about why the stories you tell yourself about yourself matter so much, why you might describe yourself differently in different parts of your life, and why it’s harmful to speak badly about yourself – even if you’re “just joking.” Topics Discussed in Today’s Episode: The power of a self-image The struggle for women to achieve a positive self-image The words you use to describe yourself throughout the day The discrepancy between the way you describe yourself in different parts of your life Humility vs. self-deprecation Why it’s not “just joking” Outsourcing your self-image What self-acceptance means How compliments help the human brain Creating strong boundaries How to start thinking about your self-image “Hey girl, hey” shout outs RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android            Our Fitness FB Group.              Thick Thighs Save Lives Workout Programs           Constantly Varied Gear's Workout Leggings    Our Fitness Blog

May 25

43 min 54 sec

Why should you get off your knees? In today’s episode, Rachael and Kelsea discuss push-ups – how you should do them, how you can modify them, and why you need to get off your knees while you do them. Listen in to hear about how to correct faults in push-up positioning, how to modify push-ups correctly, and how to have fun with your push-ups while using quality mechanics. Topics Discussed in Today’s Episode: Getting off your knees How to modify push-ups Common faults in push-up positioning Best hand positioning Shoulder positioning The reasons not to be on your knees Underutilized ways to work on pushing strength The importance of using quality mechanics RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android           Our Fitness FB Group.             Thick Thighs Save Lives Workout Programs          Constantly Varied Gear's Workout Leggings   Our Fitness Blog

May 18

36 min 44 sec

How do we not only appreciate our own bodies instead of bashing them, but also teach the next generation to do the same? How do the messages in the media and in social media affect those goals? Today’s guest is Meg Boggs. She’s a mother, wife, content creator, power-lifter, and self-empowerment advocate. Listen in to hear what she has to say about the damaging messages in the health and fitness industry, what role models like Meg means for the new generations, and how listeners can get started on getting more confident and more empowered. Topics Discussed in Today’s Episode: The first step Meg took toward appreciating her own body and encouraging others to do the same The most damaging messages that women receive from the health and fitness industry The effect of damaging messages What role models like Meg will mean for young girls and a new generation of women What fitness has given to Meg in her life Why Meg decided to start calling herself an athlete What body positivity has been like for Meg Viewing fitness in a different way than just appearance and weight loss RELATED LINKS Meg Bogg's Website Meg Bogg's Instagram Meg Bogg's TikTok Meg Bogg's Book The CVG Nation app, for iPhone     The CVG Nation app, for Android           Our Fitness FB Group.             Thick Thighs Save Lives Workout Programs          Constantly Varied Gear's Workout Leggings   Our Fitness Blog

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May 11

49 min 21 sec

How will menopause affect your health and fitness? Today’s guest will help listeners who are exploring that issue. Selene Yeager, athlete, author, and host of the podcast Hit Play Not Pause joins our podcast today to discuss some of the top issues affecting women experiencing the transition to menopause who want to maintain or build a fitness regimen. Listen in to hear about how menopause affects training and performance, how you can adjust your training to work with menopause issues, and how you even know when you’re hitting menopause in the first place. Topics Discussed in Today’s Episode: How menopause affects training and performance What can be done to improve sleep How to adjust training to mitigate menopause issues Lifting heavily and safely at the same time How women know when they’re hitting menopause Common mistakes to avoid during menopause The importance of working with your physiology How to combat a slower metabolism Pros and cons of hormone replacement therapy Training with pelvic floor issues RELATED LINKS Selene's Instagram Feisty Menopause Instagram Hit Play Not Pause Podcast (iTunes) Hit Play Not Pause FB Group The CVG Nation app, for iPhone     The CVG Nation app, for Android           Our Fitness FB Group.             Thick Thighs Save Lives Workout Programs          Constantly Varied Gear's Workout Leggings   Our Fitness Blog

May 4

45 min 35 sec

It’s that time of year again – time to get ready for the workout Murph. If you haven’t heard of the Murph, Rachael and Kelsea explain why it’s such a great experience, who it’s all about, what’s involved and how to get your Murph Training Calendar. If you’ve participated in the Murph before, you’ll hear about why you should do it again, how CVG Nation will help you train for it, and how you can track your progress in this workout over the years. Topics Discussed in Today’s Episode: Why Murph is such an incredible experience Who Murph is in honor of What is included in the Murph Why Murph is for you Putting the fear of the workout into perspective How to train for the Murph The free Murph calendar Murph features in the app How the Murph workout can be scaled The ways the Murph workout can motivate you Gauging your progress with the Murph over the years Hey, girl hey segment RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android          Our Fitness FB Group.            Thick Thighs Save Lives Workout Programs         Constantly Varied Gear's Workout Leggings   Our Fitness Blog

Apr 27

27 min 13 sec

“How you do anything is how you do everything.” You’ve probably heard that quote before, but what does it mean? Listen in as Rachael and Kelsea discuss what this quote means to them and how they use it every day. Topics Discussed in Today’s Episode: The importance of showing up Feeling attacked What it means to do things “really well” Why perfection isn’t the standard Keeping commitments How attitudes of perfectionism are holding people back What all the moments in your life add up to “Hey, Girl Hey” segment RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android          Our Fitness FB Group.            Thick Thighs Save Lives Workout Programs         Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Apr 20

27 min 16 sec

Losing feels bad. Placing low on a leaderboard can be a negative experience. But that doesn’t mean that leaderboards and competitions have no value. In today’s episode, Rachael and Kelsea discuss leaderboards and the feelings around them. Listen in to hear what they have to say about feelings of inadequacy, accepting where you are, and finding joy in the accomplishments of others. Topics Discussed in Today’s Episode: The feelings around leaderboards Feelings of inadequacy How it feels to be at the top of the leaderboards, then not Full acceptance of where you are Facing your fears Sitting with negative feelings Winning is not the standard to being accomplished The skill of learning to lose or fail Finding joy in the accomplishments of others Why you can’t avoid competition What everyone wants the most What you can learn from being uncomfortable with leaderboards Hey, Girl Hey segment RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android         Our Fitness FB Group.           Thick Thighs Save Lives Workout Programs        Constantly Varied Gear's Workout Leggings  Our Fitness Blog

Apr 13

38 min 7 sec

What is deloading? And do you need to do it? In today’s episode, Rachael and Kelsea discuss deload weeks – what you’re supposed to do during them and signs that you might be in need of one. Listen in to hear what they have to say about what deloading weeks are for and why you really do need them, especially as you become a more advanced athlete. Topics Discussed in Today’s Episode: The potential stress of deload weeks What a deload week is What you do during a deload Signs that you might be in need of a deload week The formula for deloading How to incorporate deload weeks How long it really takes to recover RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android        Our Fitness FB Group.          Thick Thighs Save Lives Workout Programs       Constantly Varied Gear's Workout Leggings Our Fitness Blog

Apr 6

28 min 4 sec

Are you stressing about what to wear to the beach? Worried about how you’ll stay cool in the summer heat if you’re nervous about wearing your shorts? Today, we’re going to talk about #WearTheDamnShorts, what it means and why it matters. Listen in to hear Rachael and Kelsea discuss why women feel dread around hot seasons and beach trips, how the pandemic has affected existing confidence issues, and why you deserve to feel confident in your shorts. Topics Discussed in Today’s Episode: Learning more about the CVG employees Beach season dread Worrying about what to wear Moving forward in self-acceptance How the pandemic affected people’s confidence in what to wear Waiting for confidence Realizing what your body has carried you through What “wear the damn shorts” means Why you deserve to feel confident in your shorts Sharing shorts photos on the CVG app RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android       Our Fitness FB Group.         Thick Thighs Save Lives Workout Programs      Constantly Varied Gear's Workout Leggings Our Fitness Blog

Mar 30

27 min 35 sec

In today’s episode, Rachael and Kelsea discuss imposter syndrome, perfectionism, and the reason why it’s important to find your people. Listen in to learn more about imposter syndrome and why you shouldn’t wait around for perfection. Topics Discussed in Today’s Episode: The pressure to be perfect Getting caught up in expectations in our minds Where imposter syndrome is prevalent The all or nothing attitude of perfectionism Sitting with your flaws Being proud of your own accomplishments What you are isn’t defined by another person Why you need to find your people The complexity of being human RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android      Our Fitness FB Group.        Thick Thighs Save Lives Workout Programs     Constantly Varied Gear's Workout Leggings Our Fitness Blog

Mar 23

32 min 7 sec

Retesting workouts is EXTREMELY important, but often overlooked or done incorrectly. Listen in to hear Rachael and Kelsea explain the format for retesting, give you an example of retesting a workout, and talk about some of the situations that come up when you retest. Topics Discussed in Today’s Episode: Why we retest workouts The format for retesting workouts Example of retesting a workout Knowing what to measure against Stick with the same weight when retesting or go harder if you can? Time between retests What to do if your retest score doesn’t reflect the changes you know you’ve made Why it takes longer in between tests the longer you’ve been working out Shout-outs from the app RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android     Our Fitness FB Group.       Thick Thighs Save Lives Workout Programs    Constantly Varied Gear's Workout Leggings Our Fitness Blog

Mar 16

32 min 20 sec

What is toxic positivity? And what can you do with it? Listen in to hear Rachael and Kelsea discuss the concept and their own experiences with it. You’ll hear examples of toxic positivity, why it’s important to feel your negative feelings, and why you – or someone else – might jump to toxic positivity when you shouldn’t. Topics Discussed in Today’s Episode: Negative emotions and the importance of feeling them The necessity of fear What toxic positivity means Examples of toxic positivity Working in extremes Why people might jump to toxic positivity Reminding yourself that people’s behaviors come from their own point of view Understanding that you can only control yourself Boundary-setting How to stop feeling shame Improving your interactions with others RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android    Our Fitness FB Group.      Thick Thighs Save Lives Workout Programs   Constantly Varied Gear's Workout Leggings Our Fitness Blog

Mar 9

41 min 9 sec

What does health mean? Do you have a definition? Is it the same definition that everyone else has? Probably not! If there’s no one definition of health, then it’s up to you to figure out what health means to you. And that’s what we’re going to discuss in today’s episode. Listen in to hear Rachael and Kelsea talk about their definitions of health, where there’s no one-size-fits-all definition, and what to consider when deciding what health means to you. Topics Discussed in Today’s Episode: 3 am thoughts The different definitions of health Using concern for health as a way to body shame No one-size-fits-all definition of health Figuring out what health means and how many facets it contains The factors on your health list What your body can do The ability to live independently Healthy relationships Lowering susceptibility to disease Mental health Lifespan – being around as long as possible The level of commitment that it takes to be healthy Keeping in mind the things that are unique to you when you make your list “Hey, girl hey!” segment – shout out to successes shared on the app. RELATED LINKS The CVG Nation app, for iPhone     The CVG Nation app, for Android   Our Fitness FB Group.               Thick Thighs Save Lives Workout Programs       Constantly Varied Gear's Workout Leggings     Our Fitness Blog

Mar 2

37 min 13 sec

Why is food so exciting when there are so many rules around it, and how does that dichotomy set you up for failure instead of success? In today’s episode, you’ll hear from Bonnie of the Diet Culture Rebel, and find out what she has to say about rules and restrictions around food. Listen in to hear the flaws of clean eating/cheat day cycles and how you can avoid the excitement factor and wearing out on food. Topics Discussed in Today’s Episode: The flaws of clean eating and cheat day cycles Wearing out on food The reasons people binge and how to recognize a binge Managing cravings What happens when you don’t eat enough How rules can help you get out of touch with your body’s cues Advice for people struggling with binge eating Being present with your food RELATED LINKS The CVG Nation app, for iPhone    The CVG Nation app, for Android   Diet Culture Rebel Instagram Diet Culture Rebel Website Our Fitness FB Group.              Thick Thighs Save Lives Workout Programs      Constantly Varied Gear's Workout Leggings    Our Fitness Blog.

Feb 23

36 min 22 sec

Social media has become an indelible part of everybody’s life, but that doesn’t mean that we always use it in ways that are best for us. In today’s episode, we discuss why social media matters so much and how you can use social media while still taking care of your well-being and using it in the best way for you. Plus, you’ll get to hear Rachael and Kelsea explain the new CVG Nation app and all of the benefits that it can bring! Links to download the CVG Nation app are listed below. Topics Discussed in Today’s Episode: Why social media is so important Being aware and knowing that you’re an active participant The CVG Nation App The fails and struggles that you don’t see on social media Filtering as self-care The importance of social media self-care Free leggings on the app RELATED LINKS The CVG Nation app, for iPhone   The CVG Nation app, for Android  Our Fitness FB Group.             Thick Thighs Save Lives Workout Programs     Constantly Varied Gear's Workout Leggings   Our Fitness Blog.

Feb 16

41 min 24 sec

Listen in as Kelsea and Rachael interview Jenna Free from The Body Love Society. Topics Discussed in Today’s Episode: The difference between dieting, not dieting, and undieting Steps in getting to an undieting kind of mindset Why making weight the center focus can be harmful The belief that weight equals health The fear of not being able to stop eating How to get started and determine your nutritional needs How listeners can find Jenna and her resources LINKS The Body Love Society Instagram The CVG Nation app, for iPhone   The CVG Nation app, for Android Our Fitness FB Group.            Thick Thighs Save Lives Workout Programs    Constantly Varied Gear's Workout Leggings  Our Fitness Blog.      Behind the scenes at CVG.

Feb 9

32 min 50 sec

It can be disappointing to feel that your hard work doesn’t match up to the results that you see or that amount of success that you achieve. But you may be thinking the wrong way about success. As it turns out, success doesn’t follow a linear path. Listen in to hear Rachael and Kelsea discuss the mindset that people tend to have about their goals, how your brain looks for causality, and what this all has to do with diet culture. Learn why you shouldn’t give up when your hopes and outcomes don’t seem to match up with the amount of work you put in. Topics Discussed in Today’s Episode: The mindset around the goals people set for themselves Linking things with causes in your brain When your hopes don’t match up with the amount of work you put in How the desire for causality between work and success fuels diet culture Ways that you can set yourself up for success Setting measurable, achievable, and realistic goals Your charts of success and what your brain wants it to look like RELATED LINKS The CVG Nation app, for iPhone  The CVG Nation app, for Android Our Fitness FB Group.            Thick Thighs Save Lives Workout Programs    Constantly Varied Gear's Workout Leggings  Our Fitness Blog.      Behind the scenes at CVG.

Feb 2

29 min 27 sec

This is a burpees episode. That should say it all. Enjoy! P.S. We have a new app and it's amazinggg. Search "CVG Nation" in your app store. Topics Discussed in Today’s Episode: Burpees: love them or hate them Practicing falling and getting back up Functionality of burpees Living a limit-free life Push-up burpees Athletic burpees First impressions on seeing a burpee The ways to scale and modify burpees How to make burpees faster and more efficient and increase perseverance in workouts RELATED LINKS Our Fitness FB Group.           Thick Thighs Save Lives Workout Programs   Constantly Varied Gear's Workout Leggings Our Fitness Blog.     Behind the scenes at CVG.

Jan 26

35 min 50 sec

Listen in as Rachael and Kelsea discuss the true meaning of Thick Thighs Save Lives. Topics Discussed in Today’s Episode: What Thick Thighs Save Lives actually means Judgement of other women on their appearances The underlying message of this kind of judgement The fear of not being enough Not blaming people for responding in the way they’ve been taught to respond When you can speak your truth Internal vs. external validation Knowing that you are, in fact, enough RELATED LINKS Our Fitness FB Group.          Thick Thighs Save Lives Workout Programs  Constantly Varied Gear's Workout Leggings        Our Fitness Blog.         Behind the scenes at CVG.

Jan 19

28 min 6 sec

There’s no one-size-fits-all plan for fitness and health. Why not? Because you’re the only one who has your body and the specific group of factors that affect your body. As a matter of fact, there may not even be a one-size-fits-all plan that will work only for your own body, because your body and what it needs will change over time. Listen in to hear what Rachael and Kelsea have to say about experimenting with and choosing nutrition and exercise strategies that really work for you and your body, regardless of what anyone else might be doing. Topics Discussed in Today’s Episode: Lizzo’s juice cleanse Assumptions about the body positive movement and people in it The concept of the one-size-fits-all approach The damages of thinking that you can become someone else What health and fitness looks like on a particular person Experimenting with nutrition Surrounding yourself with good information from knowledgeable and trusted sources Experimenting with exercise The importance of continuing to experiment How factors that affect your nutrition and exercise change over time RELATED LINKS Our Fitness FB Group.         Thick Thighs Save Lives Workout Programs       Constantly Varied Gear's Workout Leggings       Our Fitness Blog.        Behind the scenes at CVG.

Jan 12

43 min 13 sec

By the time you’re listening to this, you’ll finally have reached 2021! 2020 has undoubtedly been an unusual and challenging year, and the truth is that 2021 might not be immediately different. But at this time of year, it’s important to look back at what you’ve accomplished and what obstacles you’ve overcome in 2020 and to start making plans and goals for 2021 and all that the new year will bring. Listen in to hear the tips that Rachael and Kelsea have put together for how to make 2021 a great year. Topics Discussed in Today’s Episode: Optimism or pessimism about 2021 How to maximize 2021 How you perceive obstacles Why you have to have a workout plan Why it helps to have a community or a friend to work out with Finding something that you’re a good match for Working with what you have (equipment) Why you shouldn’t treat this like every other year RELATED LINKS Our Fitness FB Group.        Thick Thighs Save Lives Workout Programs      Constantly Varied Gear's Workout Leggings      Our Fitness Blog.       Behind the scenes at CVG.

Jan 5

45 min 22 sec

It’s time to say goodbye to 2020 and hello to 2021. As you leave the old year behind, it’s time to think about building healthy habits for the new year. Everyone experiences motivation to make healthy changes in the new year, but motivation fades, usually by the end of January. Habits, on the other hand, are lasting. And that’s where our annual movement calendar comes in. With the help of the movement calendar, you’ll have what you need to start building the healthy habits you want to maintain in 2021. Listen in to learn more about the movement calendar, the rewards you can find in the calendar, and the nutrition aspects of this year’s movement calendar. Text CVGMOVEMENT to 29071 to receive the free calendar. Topics Discussed in Today’s Episode: Farewell to 2020 Plans for 2021 The annual movement calendar Building sustainable habits with the movement calendar Rewards in the movement calendar What helps people be the most successful in their health goals Repeating events on the calendar How your brain develops habits every day The nutrition aspect of the calendar Meal prepping How the movement calendar applies at different fitness levels The rules of the movement challenge How to get involved RELATED LINKS Our Fitness FB Group.       Thick Thighs Save Lives Workout Programs     Constantly Varied Gear's Workout Leggings     Our Fitness Blog.      Behind the scenes at CVG.

Dec 2020

31 min 32 sec

Whether you are a seasoned runner or a novice, having the right mindset about running is crucial. Running shouldn’t hurt and it isn't about pounding the pavement. Today’s guest, running guru Valerie Hunt, is a long-time fitness coach, and as the owner of RunRX she teaches runners how to reduce injury and run more efficiently. Listen to today’s episode to learn what Valerie has to say about the importance of letting go of unnecessary thoughts and movements around running, the role of muscle elasticity and proper breathing and techniques and strategies to improve your running and lessen the likelihood of injury. Topics Discussed on Today’s Episode: Ways to change your running mindset for the better The 5 minute daily practice that can improve your running skills The things Valerie learned during her racing experience The Pose Method of running which puts the body in the optimal position Breathing practices and techniques to keep from getting winded while running Ways to maximize the benefits of running without overdoing it and risking injury Related Links RunRX Instagram Run RX Facebook RunRX on YouTube Our Fitness FB Group.        Thick Thighs Save Lives Workout Programs      Constantly Varied Gear's Workout Leggings      Our Fitness Blog.       Behind the scenes at CVG.

Dec 2020

47 min 4 sec

Today’s guest has expertise in both the subject of nutrition and the subject of autoimmune diseases. Ashlee Reilly is a Certified Intuitive Eating Counselor and founder of the Guilt-Free Eating Method. Listen to today’s podcast to hear what Ashlee has to say about why diets fail, how to deal with food-shaming and guilt, and how nutrition can improve all aspects of your life. Topics Discussed in Today’s Episode: Why diets fail Food-shaming and guilt and how it impacts success How to start having a better relationship with food Establishing signals for your body The baseline for people new to intuitive eating How nutrition can address symptoms of autoimmune diseases Advice for women experiencing symptoms but having trouble getting a diagnosis RELATED LINKS https://chronicwellnessnutrition.com Our Fitness FB Group.       Thick Thighs Save Lives Workout Programs     Constantly Varied Gear's Workout Leggings     Our Fitness Blog.      Behind the scenes at CVG.

Dec 2020

57 min 36 sec