#085 Stay Fit At The Office

If you work in an office, it feels like all the chips are stacked against you in terms of feeling awesome: sitting all day, endless snacking, lack of sunlight, blech. How can we address the fitness and nutrition challenges of a 9 to 5 job without looking like a crazy person? Is sitting the new smoking? WHY DO PEOPLE KEEP BRINGING BAKED GOODS? Don’t panic, we’re here for you.

Links in this episode: Mayo Clinic on the dangers of sitting, CNET on how to set up your workstation ergonomically, Here are the laptop stand and keyboard Joanna uses, 5 apps to help with eye strain and taking breaks, Our episode on setting up an exercise routine

#084 Breakfast

Everyone’s always yelling at us to eat breakfast, but, like, why? What’s the big deal? Daphnie explains why you’re “screwing yourself over” if you don’t eat breakfast, and she and Joanna brainstorm the only list of breakfast ideas you’ll ever need. Plus, a special appearance by Daphnie’s husband Stuart in “Daphnie’s Favorite Exercise”!

Links in this episode: More on how sumo wrestlers gain weight by skipping breakfast, Joanna's favorite nutty granola recipe, Crustless spinach quiche recipe, Greek yogurt chocolate banana muffins recipe, Freezer breakfast sandwich recipe (not sure it's a good idea to microwave them with the plastic wrap on, but you do you)Freezer breakfast burritos

#083 How to Build Functional Strength

Wouldn’t it be great if there was a framework for exercise that didn’t have to do with weight loss? Something that focused on making the rest of your life easier and more awesome? That thing exists and it’s called functional strength training! Daphnie gets us set up to train for functional strength at any age so that we can walk farther, jump higher, and keep going to the bathroom solo. Plus, we investigate Daphnie’s sweet tooth in “What Your Trainer Eats”.

Links in this episode: Squat form, Deadlift formPlank form

#082 Eating for Power: Spring

Food is fuel AND fun! As the seasons change, how can we make our food work for us, rather than treating it like the forbidden fruit? (No fruit should be forbidden!) Daphnie explains what it means to eat for power, and she and Joanna share some of their favorite powerful spring dishes. Plus, Daphnie ruins Joanna’s life as usual in “Excuse of the Week”.

Links: Bok choy stir fry recipe, United States of ArugulaMore-Vegetable-Than-Egg Frittata recipeChicken and Asparagus Lemon Stir Fry

#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

#080 Genetics vs Effort: What Can You Change?

We get lots of messaging that tells us that if we work hard enough and buy the right stuff, we can change literally everything about ourselves. We even hear this from our doctors sometimes! But is it really all about willpower? What is genetic and what is effort? Daphnie and Joanna talk about what we can change and what we should work on accepting about our bodies. Plus, we knock down restriction diets in “This is Crazy, Right?”

Links in this episode: More on BRCA genes and testing from the Mayo Clinic, Article from The Guardian about how trauma can be inherited, Info from the CDC on risk factors for high cholesterol, The Sports Gene by David Epstein

#079 10 Ways to Spring Clean Your Life

Does Spring have you feeling like doing some spring cleaning on...yourself? Looking for ways to scratch the itch to “detox” without diets or juice cleanses or other things that are terrible for you? Our list of 10 Ways to Spring Clean Your Life is full of satisfying ideas that are truly healthy (and hopefully sustainable). Plus, Daphnie answers a listener question about running strollers.

Links in this episode: Here are some good salad recipes that are Sweetgreen copycats: Guacamole Greens, Spicy Sabzi, Harvest Bowl, Earth Bowl. Great salad container for packing your lunchAir filter for allergies, Salt block lamp, Mattress cover, Our Spring Break Workout episode

#078 I'm So Sore

We all want to get more exercise, but the thing is, when we exercise, we get sore. Which is good, right? But also, bad? It feels kind of bad? But maybe it’s good for us? This week, Daphnie explains what getting sore really is, whether it’s good or bad, and how to take care of ourselves when it happens. Plus, we work our arms and shoulders with Daphnie’s Favorite Exercise!

Links in this episode: Pushup progressions, Lunge progressions

#077 Half Marathons

Half marathons: so hot right now! It’s not just you; more people really are running halfs these days. Think you might want to lace up your sneaks? Daphnie has trained over 1,000 people for half marathons, and in this episode she gives us an overview of her most important tips, from what to wear to how to keep yourself from getting injured. Plus, Daph answers a Listener Question about how to handle high altitudes.

Links: Find Half Marathons across the country, Three charity teams we mention (Team in Training, Team Challenge, Team Interactive), Team Challenge Head Coach Dave McGovern, Balega running socks, Feetures! running socksMoving Comfort sports bras, Spibelt, Clip on running water bottle, Map My Run, Our injury prevention episode, Our winter workouts episode

#076 Kim Kaiser on Nursing

Most people come in contact with nurses at some point in their lives, but unless you have nurses in your family, you probably don’t know that much about how nursing actually...works. This week, guest and Licensed Practical Nurse Kim Kaiser talks about finding a path to, and eventually away from, nursing. Plus, what does seeing cholesterol in a tube do to your feelings about nutrition and fitness? Kim gives us Pro Tips From a Nurse.

Links: Richard Scarry book, More about LPNs and where to find programsYoga to the People, Our episode about mouth health, Kim Kaiser's website, Kim on Instagram

#075 Mindful Eating

If Daphnie goes out of her way to request that we cover a topic on the show, you know it’s gonna be good. In this episode, we talk about how mindful eating means getting away from our screens and getting in touch with our hunger. Does the idea of eating lunch without your phone make you squirm? You’re going to want to hear this one.  

Links in this episode: Intuitive Eating website, Intuitive Eating book

#074 How to Lose 5 Pounds (JK)

It’s the episode everyone’s been waiting for: the quick and easy trick to losing five pounds fast! OMG what podcast do you think this is? This week, we’re talking about the “I just have to lose five pounds” phenomenon and getting to the bottom of what we actually mean when we say that and how to work on whatever’s really going on. Plus, Daphnie answers a listener question about what sneakers we should be wearing to the gym.

Links in this episode: Daphnie’s free HIIT workout video on Qinetic, Kristen Bell loves sloths, The episode where we talk about how Daphnie hates Vibram sneakers

#073 A Chat With Our Husbands

Dealing with fitness and nutrition on your own is one thing. It changes when you become part of a couple, especially a couple that lives together. What better way to discuss these challenges than with Joanna and Daphnie’s husbands? Guests Matt Healy and Stuart Ashwood talk with Joanna and Daphnie about how being married to TWO PERFECT WOMEN affects their health and how they handle any difficulties that definitely never come up because see above re. being perfect. (JK we actually let them be very honest about their experience ugh.)

Links in this episode: Joanna and Matt talked more about their relationship in Ep. 4 of the great Paper Year podcast, Matt's website, Daphnie and Stuart WON A HONEYMOON because they are so cute

#072 Should You Track Your Macros?

This week's episode is inspired by a listener question about tracking macros. Tracking what now? Daphnie gives us the rundown on macronutrients and micronutrients, what they do for our bodies, and how we get them. Then, we tackle the question of tracking. When does it help? When might it be hurtful? What are some good strategies for tracking safely? Time to find out!

Links in this episode: Our episodes on Fat, Carbohydrates, and Protein

#071 Doctor-to-Be Michael Montalbano

Michael Montalbano is going to be a doctor! This week, we talk with Michael about his unusual route to medical school, what it takes just to get accepted, and the challenges of taking care of your body while you're busy learning how to take care of other bodies. Plus, Michael uses his expertise and tells us the four things he wants YOU to do for your health.

Links: More information on Columbia's medical school curriculum, Article on burnout and alcohol use among medical students, Follow Michael on Twitter

#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 RowsDa Vinci man that inspired the stretch, Arm stretches, How to foam roll your upper body

#069 Periods and Hormones

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

#068 Workout Hacks

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

#067 Meal Planning and Grocery Shopping

We all want to eat better and spend less money, but let’s be honest: it takes a lot of preparation to eat at home in a way that really is cheap, nutritious, and doesn’t take one million hours. This week, Daphnie and Joanna share how they handle meal planning and grocery shopping, including their best tips and their many failures. Plus, Daphnie totally flips out over what Joanna found for this week’s “This is Crazy, Right?”

Links in this episode: Meal planning tips for families, Todoist app10 crock pot freezer meals in under an hour, Joanna's favorite Indian food and Chinese food cookbooks, Dirty Dozen guide to pesticides and produce

#066 Warming Up

Are you cold? We’re cold. This week, we’re talking about how to warm up when we work out, and also how to just be warmer in life. From jumping jacks and leg swings to noodle soup and saunas, we’re pulling out all the stops to help you get the good kind of sweaty. Plus, Joanna tries to get out of exercising this winter in “Excuse of the Week”.

Links in this episode: How to do Seal JacksHow to do High Knees, How to do Butt Kickers, How to do Leg Swings, Free warm up video from Fitness Blender, Heattech from Uniqlo