#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


​

#011 Protein

/

Everyone loves protein: it helps rebuild and repair muscles, and it keeps us feeling full. But how much do we really need? How do we get more of it? Do we need to eat steak in meat sauce? Why does quinoa taste like rocks?  Daphnie and Joanna offer tons of protein-filled tips for normal people who like their food to taste like food, instead of a pile of crunchy dust. Plus, another listener question from Joanna's Dad!

Links in this episode: one great quinoa recipe

#010 Intro to Strength Training

/

Joanna and Daphnie attack the myths surrounding strength training, especially for women. This episode explains why strength training is good for you, why it won’t turn you into Arnold Schwarzenegger, and how you can do it in your tiny apartment without any equipment. Plus, Joanna apologizes to Daphnie on behalf of all normal people, and Daphnie answers a listener question about mixing vegetables and fruit in smoothies.

 

Links from this episode: Powersystems link for dumbells, Fitness Blender, HIIT It classes

#009 Thanksgiving

/

It’s Turkey Lurkey Time! Otherwise known as Food Guilt and Family Stress Time. Joanna and Daphnie break down how can you fully enjoy your Thanksgiving without feeling overly stuffed, or overly guilty. Are mashed potatoes really so bad? Can stuffing come from somewhere other than a box? How can I go for a Turkey Trot when I have 15 houseguests? (Answers: No! Yes! We’ll tell you!) Plus, Daphnie shares her favorite exercise for when you’re traveling.

Links from this episode: Stuffin Muffins, Joanna's favorite pecan pie recipe, Cranberry Sauce from scratch, Jalapeno Cheddar Corn Bread recipe , Video of rocket squats

#008 Long Distance Running

/

Interested in doing something crazy like running a 10K, half marathon, or full marathon? Daphnie is going to get us ready! She and Joanna talk about why you might want to run a longer race, why training is important (spoiler: so you don’t have a super bad time), gross things that happen to your body when you’re running for hours, injury prevention, and proper form. Plus, join our mailing list for access to Daphnie’s training plans!


Links in this episode: Team Challenge, Team Interactive, NYC Half Marathon Lottery (open until Dec. 3), Disney half marathons, Black Girls Run, Daphnie’s foam rolling video

#007 Metabolism

/

Daphnie busts open Joanna’s myths about metabolism by explaining what your metabolism actually is. Find out why Daphnie hates calorie counting, why starvation diets don’t work, and why we keep talking about cavemen. Then, Daphnie names some Super Cool Hacks to help you get your metabolism operating at peak performance like some sort of fancy car.


#006 How to Start Running

/

Did you get inspired by the NYC Marathon this weekend? Just One More did! Joanna and Daphnie talk about how anyone (even normal people!) can start running. Important topics: why running is good for you, how to build up from walking to running, what equipment you need (and what you don't), and how to keep yourself from getting injured. Just remember: warm up, stretch, foam roll, ice.

Links from this episode: Team Challenge (Daphnie's team), JackRabbit Sports (great for getting fitted for shoes), Power Systems (for ordering a foam roller), Gothamista foam rolling video starring Daphnie!

#005 Halloween

/

Halloween kicks off the holiday season. (Isn’t that terrible?) How do you handle all that candy? Hide it from your kids? Hide it from yourself? Hide under the table at the office party? Daphnie has great trick or treating and party tips for having a healthy holiday without being a huge downer. Plus, we talk about Daphnie’s smoothie recipe in What Your Trainer Eats.

Links from this episode: Recipe for Gnocchi with Squash and Kale, Halloween Candy Buyback, Recipe for Sweet Potato Chili, Recipe for Orzo Salad to Bring to Parties, Teal Pumpkin Project, SNL Vitamix Sketch

​

#004 Routine

/

Part of becoming more awesome is setting up an exercise routine. (We know, we know. Becoming more awesome is hard and annoying.) What are some good ways to make it easier to make time for working out? How often do we really need to be doing it? And, for us normal people...what if you miss a day and break your routine? Plus, Daphnie talks us through her favorite exercise (here’s a GIF of her doing it forever without stopping!)

​

#003 Carbs!

/

Joanna and Daphnie talk carbs. What are carbohydrates and why does everyone seem so afraid of them? What’s the deal with Atkins, South Beach, and Paleo? What is a gluten, anyway? Plus, Daphnie helps Joanna get over her “Excuse of the Week” for why she isn’t exercising.


#002 Body Image

/

Joanna and Daphnie take on the issue of body image. Why do we have negative images of our bodies? How can we restore our relationships with our bodies? Joanna and Daphnie get personal about their own body image journies, and Daphnie gives some advice on how to come up with non-stupid affirmations you’ll actually be willing to use. Plus, we take on juice cleanses in “This is Crazy, Right?”

#001 Fat!

/

Joanna and Daphnie talk about fat! What is fat in food? What is body fat? Why do our bodies store fat and why is that a good thing? Why did we eat all that low-fat crap in the 90’s? Daphnie explains it all and Joanna eats an avocado stuffed with walnuts. Plus, we find out what Daphnie eats for breakfast in “What Your Trainer Eats”.