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
Happy Father’s Day! We’re using the holiday as an excuse to talk about meat. (#genderedstereotypes) There’s a whole lot of pop “science” out there telling you all sorts of weird stuff about eating meat, so Joanna and Daphnie get down to brass tacks: what does meat do for us, what kind should we be eating, and how much? Plus, what’s the deal with “dressing on the side”? Daphnie answers a salad dressing-related Listener Question.
inks in this episode: Joanna's favorite turkey burger recipe, Why is American Food So Cheap?, Balsamic Vinaigrette recipe
What is the deal with acupuncture? Daphnie grew up with it, but Joanna has always been a little skeptical. In this episode, guest Sara Vaccariello of Avalon Acupuncture helps us understand what acupuncture is, how it works, and why it can be helpful even if you don’t believe in “qi”. Joanna, Sara, and Daphnie also discuss how acupuncture is being used in hospitals and how people are working to make it more accessible to normal people.
Links in this episode: Avalon Acupuncture (Sara's practice), Article about Acupuncture in the ER, Brooklyn Open Acupuncture, City Acupuncture, Olo Acupuncture
Sometimes it seems like everyone has back problems, doesn’t it? Backs are complicated (so many muscles PLUS a spine!) but there is a lot we can do to try and keep ourselves pain free. Daphnie explains some back anatomy (backnatomy?) and gives us some easy tools for preventing and treating pain. Plus, we learn another one of Daphnie’s Favorite Exercises.
Links in this episode: Spinal Anatomy image, Back Muscles Anatomy image, Stiff by Mary Roach, Superman form, Plank form, Side plank form, Single leg bridge form, Our Ab episode, Superman lat pulldown
Vegetables: so hot right now. We might be in the Age of Bacon, but chefs across the country are bringing vegetables front and center and reminding us that they can be totally delicious (yes, really!). In this episode, Joanna and Daphnie discuss why vegetables are so important, how many servings we should be eating, how to buy the best ones, and what we can do to sneak them into our meals. Plus we talk about “The Biggest Loser” in “This is Crazy, Right?”
inks in this episode: Sesame Street's "Captain Vegetable", "The Plate" at choosemyplate.gov, Vegetable servings info from USDA, The Right Way to Store Veggies video from HGTV, EWG's "Dirty Dozen" fruits and veggies to buy organic, Farmers Market Finder, CSA Locator, Frittata recipe, NYT Mag article about "The Biggest Loser"
You asked, we answered! This week, we have an entire episode of listener questions. Daphnie and Joanna cover fitness and nutrition topics from tennis balls to breakfast sandwiches and everything in between. What is between a tennis ball and a breakfast sandwich, you ask? You’ll have to listen to find out!
Links in this episode: Whole 30 Review by dietitian, We're on Google Play Music now, Joanna's videos including her appearance on Anderson, Yoga Tune Up Balls, Melt Balls, Yoga Tune Up Youtube channel, Hip flexor stretch, Recipe for steel cut oats in the crock pot
It’s wedding season! Whether you’re getting married (like Daphnie) or have a lot of friends who are (like Joanna), weddings can bring up a lot of fitness and nutrition questions. How can we escape the tyranny of the Wedding Industrial Complex? How can we look our best at weddings without doing crazy crash diets? And how can we make sure we’re not “that person at the wedding who was so drunk they fell in the koi pond”? As usual, it’s all about balance. Plus, delicious muffins in “What Your Trainer Eats”.
Links in this episode: Fill out our survey!, Previous episode about juice cleanses, Chocolate Chip Banana Muffin recipe
Happy Mother’s Day! Daphnie and Joanna aren’t pregnant, but their friends are, and pregnancy is like a secret club where no one wants to tell you anything until you’re a member. This week, Daphnie starts to break down the wall of secrecy by talking about how to treat your body if you’re trying to get pregnant, and how to stay fit and healthy throughout pregnancy. Plus, we talk about one of Daphnie’s favorite Power Foods!
Links in this episode: Environmental Working Group's resources on avoiding toxins, Info from Mayo Clinic on prenatal yoga, How to do the bird dog exercise, Coconut oil roasted sweet potatoes recipe, Vegan sweet potato chili, Turkey quinoa sweet potato chili, Sweet Potato Bisque with Corn and Jalapenos
Spring has sprung, so it’s time to get outside and work out! In this week’s episode, Daphnie gives us some general tips for working out in your favorite yard or public park. Then, she shares a brand new outdoor workout that she created just for Just One More listeners! Plus, we talk about what to order at Dunkin Donuts in “Best Choice”.
Links in this episode: SPIbelt, Fuelbelt with water bottles, Daphnie's recommended exercise band, tabata timer
It’s Joanna’s 31st birthday, and we’re celebrating with some Real Talk about getting older. How do we feel about it? How do we talk about it, and do we maybe want to change that? What does it actually do to our bods, and how can we stay strong and sassy into our later years? Plus, Daphnie deals with Joanna’s very childish (but so real) Excuse of the Week.
Planning a trip for Spring Break or thinking ahead to summer adventures? We’ve got you covered with Daphnie’s Top 10 Travel Tips. How do you enjoy yourself without coming home to a big ol’ pile of guilt? Do you have to work out on vacation? Can you still have that margarita? And how do you make sure you can still...you know...go? We’ve got answers! Plus, Daphnie talks about fasting diets in “This is Crazy, Right?”
Links in this episode: Avocado Vine, Well blog's article on fasting diets
Do you have a sweet tooth? It’s OK! It seems like the entire internet is telling you to “quit sugar”, but in some deep part of you, we think you already know that’s unrealistic. Daphnie tells us why we crave sweet treats, what kind of sugar we really should cut out, and how to make sustainable changes without giving up our afternoon cookie. Plus, we learn another one of Daphnie’s Favorite Exercises!
Links in this episode: video of bent over dumbbell row form, info on artificial sweeteners from Harvard School of Public Health
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
In honor of the upcoming Easter holiday, we’re talking about the incredible edible egg! One of nature’s best sources of protein, eggs are also low in calories, high in nutrients, and at the top of Joanna and Daphnie’s grocery lists. In this episode we talk about why eggs are so great, how to pick good ones, and how to cook them once you have them. Plus, Daphnie tells us how to make the Best Choice at Panera: The Land of Bread.
Links in this episode: Daphnie's former professor Dr. Lisa Young, Egg carton labels explained by NPR, Joanna's favorite way to fry eggs, Eggs in Purgatory recipe
It’s that disgusting time of year when EVERYONE IS SICK! Daphnie and Joanna list every way they can think of to strengthen your immune system and keep you feeling good. Also discussed: what to do when you’ve got the crud, and whether or not hot toddies are full of lies. Plus, a listener question we can all relate to: “I want a bagel.”
Links in this episode: Freakonomics Radio Flu Shot Episode, Get a Neti Pot, Neti pot video, Face Steamer similar to Joanna's
Just One More welcomes guest Giancarla Boyle, certified Yoga Therapy and Hatha Vinyasa Teacher extraordinaire. Giancarla talks about her introduction to yoga and her journey to becoming a teacher, as well as the difference between Yoga the Practice and Yoga the Brand. What might yoga do for you, and how do you find the right class and teacher? Giancarla gives us the scoop! Plus, an energetic discussion about Bulletproof Coffee in “This is Crazy, Right?”
inks in this episode: Giancarla's website, Giancarla on YourGuru.com, more info on myelination, foods that improve myelination
There are a lot of reasons people go vegetarian: they don’t believe in eating animals, they want to lose weight, they want to be like Alicia Silverstone, whatever. So, should you? Joanna and Daphnie talk about the difference between going vegetarian for moral reasons and doing it for health reasons, and Daphnie causes a ruckus with her strong feelings about the subject. Plus, Daphnie talks Joanna through her Excuse of the Week.
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
You’ve given your valentines to your lover/partner/friends/kids. Now it’s time to give one to yourself! This week we name Five Ways to Love Your Body: indulgent treats that make you feel good AND are good for you. (Joanna told Daphnie she wasn’t allowed to include “working out”, so yeah, they are actually things you’ll want to do). Plus, we answer a super romantic listener question about fish oil, the supplement for lovers. (Not really. It’s for everyone and has nothing to do with love.)
Links from this episode: 23 Ways to Treat Yo' Self Without Buying or Eating Anything, TimeOut NY Things to Do, Dia:Beacon day trip, Fish Oil that Daphnie recommends
So, you’re injured. What do you do now? Daphnie takes us through what to do for ourselves in the first 48 hours, when you should see your doctor, and what that doctor might tell you. Joanna talks about what to look for in a physical therapist (and what makes a bad one) and Daphnie makes the case for chiropractors and acupuncture. Our message: don’t be afraid to get help! Feeling good is worth a bit of your time, focus, and money. Plus, Daphnie does her best to pick out a Best Choice at Subway.
Links in this episode: Joanna’s PT, Daphnie’s PT, Daphnie’s Chiro, Daphnie’s Acupuncturist, Lenny Letter about how women's pain gets downplayed, How many times do we have to tell you to buy a foam roller
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