Blossom Strong

These two classic weights are going head-to-head to talk about how dumbbells and kettlebells yield different benefits, what exercises they work best with and how to integrate them into your training. 03:19 dumbbell pros: super accessible, push/pull movements are the name of the game04:18 popular exercises for dumbells and how to challenge yourself with the equipment06:08 dumbbells are made for everyone07:43 how kettlebells are different: design and movementRelated episodes:Resistance bands: the silent heroes of home gymsHow to Build Sustainable Strength GainsEccentric training for strengthFav gym machines

Weekly update 01:03 Blanche's update03:58 Esther's update07:31 How to know if you're ready to plan your own training program08:40 "A training program is intentional in nature. So you're not just working out."What are the different training cycles?09:12 Macro cycle focus: an overview of 6-12 months). Will help align fitness goals and workouts to fit that longer, more sustainable timeframe.09:53 Meso cycle focus: mini months or training blocks of 4-6 weeks (think pregnancy and each trimester)11:15 Micro cycle focus: a week-by-week change in training13:00 As we look at the different training seasons, we break down different focuses and types of training such as strength, endurance, mobility, muscle gain/connection, speed and efficiency to find what fits for us and make sure every movement counts. 14:30 In any program it will usually take at least 3 months to see specific results20:21 Common splits to help narrow down the focus on those micro cycles. Keep in mind to cover the basic movement patterns: squat, hinge, push, pull, carry 24:44 Questions to ask yourself or include in a training log for your week-to-week training25:56 Repping the reps: 3-5 reps are designed for strength- or skill-focused rep scheme, 8-12 reps are designed for building muscle mass, 12-20 reps are designed for endurance28:00 Focusing on RPE and RIR: how to do it and why it helps train body awareness30:48 Make your season more holistic with a main focus but not solely with a singular exercise. Related Episodes:How to Build Sustainable Strength GainsWorkout 101: How to build a workoutFormula for progress

What a fun 2 years it's been! After a needed summer break, Blanche and Esther are back with season 2, a rebrand and a renewed focus for the podcast and the goals we have to serve you even more. This episode is all about catching up, getting to know us a bit more and breaking in a new season of life and the podcast itself. Glad to have you here!  2:00 Blanche and Esther remember and recap from where we started to where we are now12:00 The transition from doing all the things to doing things well14:11 We are holding the tension and holding the space to serve the postpartum mom in front of us 15:10 Giving you the listener the tools to feel empowered in your process is the goal16:55 Key principle #1 to remember when listening to our podcast: Load vs. Capacity18:15 Principle #2 It all connects18:52 Principles# 3 When to listen to your body and when not to listen to your body22:01 Principle #4 Minimum effective dose24:15 Principle #5 Having grace when you've budded but are not yet a flower28:00 What areas am I allowing myself to grow in and what areas am I allowing myself to bloom? Related episodes: Episode 62: Work(out) smarter not harderEpisdoe 50: Taking the distractions out of listening to your bodyEpisode 49: How to "listen to your body"Episode 40: Minimize the dose, maximize the resultsEpisode 38: Nix the "All or Nothing"Episode 1: Nice to meet you

Blanche and Esther define flexibility and mobility, explain why they're not interchangeable and talk about how to incorporate them into your fitness growth.Weekly update01:00 Blanche's update02:56 Esther's update07:14 Is there a difference? Short answer: yes07:45 Definition #1. Flexibility is passive range of motion. Key is external pressure and assistance.09:09 You will always have more flexibility than mobility10:04 If you have a lot of flexibility, you have to have a lot of strength to match that flexibility. Helpful to remember when you are double-jointed, hyper flexible, or pregnant. 12:00 Pregnancy and stretching12:55 Definition #2. Mobility is active control within that range of motion. Key is you are controlling your movement through internal, not external, assistance.14:20 What if you lack in flexibility? 14:55 Mobility work is strength work. 18:28 Building mobility with CARs, or controlled articular rotations 21:18 Implementation zone Assess your squat or deadlift pattern!  If you can't actively hold where you passively can get, you have low-hanging fruit to work on! Practice bottom of squat holds or tempo rdl's 23: 27 Get moving: CARslower backneck scapula (shoulder blades)shoulder ankle26:36 Rooted Strength UpdatesStrong(her) Core is available now! Click this link for tools to learn how to have a calm, confident approach to training your core in every season. Want something geared toward the postpartum body? Peep info on Blanche's The Postpartum (Re)Build Program here. 

Blanche and Esther talk about how vital resistance bands are to rounding out your fitness routine in this week's episode.

We're onto another myth-busting episode, and we're pulling out all the red flags calling out body-back culture. Rather than focusing on shedding the pounds, Blanche and Esther talk about the mindset that lies beneath the desire and give three practical applications for when you feel yourself slipping into an unhealthy relationship with weight loss in the postpartum stage. Weekly update01:00 Blanche's update04:13 Esther's updateLet's chat about tackling the myth of getting your body back postpartum.09:41 Your body never left you though we may not look the same.  10:04 We are complex organisms that are meant to change, grow and adapt to the demands placed on in - pregnancy and postpartum included.11:14 What is associated with wanting that past body? Was is confidence, comfort, a certain sense of familiarity when everything else feels different and new and hard in motherhood?12:58 Are we focusing on a mindset of takeaway? What would our lives look like if we focused on giving more?19:00 What is tied to your desire to get back to your former size? Strength, value, fortitude and morality are not tied to your size.19:40 Body back culture is sometimes just not realistic or attainableImplementation Zone22:22 Observe thoughts you have about your postpartum body. Try to focus on simply observing and not having emotions about those thoughts, act like they are data points.26:00 Take the time to invest in yourself and buy clothes at your new size that promote confidence and fit you well.28:48 Get curious about where you have let yourself starve for aesthetics or performance Related EpisodesEpisode 64: Fitness fads: Why melting that muffin top doesn't workEpisode 58: Invest in yourselfEpisode 51: Pull towards your goalsEpisode 49: How to "listen to your body"Episode 28 Seasons of Strength: Low-impact exercises for postpartumEpisode 15: Core health in postpartum

You're done with the workout, and you're not just tired, you're exhausted. But isn't this how it's supposed to feel? in this episode, Blanche and Esther talk about what happens when we take on too much load and how to break free from the mindset and habits that lead to overtraining/underrecovery. Weekly update01:05 Blanche's week 02:48 Karin Nordin's 6-hour syllabus to help coaches create programs05:36 Esther's week09:45 Why do we workout? 11:10 Signs of overtraining12:47 Three phases of training: overloading, overreaching, overtraining15:28 Is overreaching necessary for general population? 18:17 Postpartum/breastfeeding moms can see different cues when overtraining19:30 Training age and its role on overreaching/overtraining23:07 In the perinatal season, there are so many things that are out of our control for recovery. But we can focus on moving intentionally when we face these outside stressors. 25:44 Why do we slip into overtraining/under-recovery seasons26:08 We don't live our life for fitness. We live our life and fitness serves us. 27:30 We can say no to ourselves27:48 We can say no to what others put on you28:13 What does life look like when we say no to letting fitness rule us and say yes to letting fitness serve us? Balance. Applicable tips30:00 Identify whether you are in a season of overload, overreaching or overtrainingGet Moving30:51 This week, we'll be sharing some mobility flows on our Instagram page for this week's Get Moving. Be sure to follow us at @BlossomStrongPodcast to follow for more movements and episodes. Related episodesEpisode 78: How to build sustainable strength gainsEpisode 70: Top 3 post-workout recovery practicesEpisode 55: Pregnancy mindset: "You're not broken, but also not invincible"Episode 40: Minimize the dose, maximize the results 

With each new year, we want to get stronger, but how do we take that goal and make it happen? Blanche and Esther talk about how to build sustainable strength gains throughout the episode clearly defining where we are, what we can commit to and how to adjust our mentality to perform with grit, growth, gratitude and grace.01:30 What are sustainable strength gains? 02:50 First off, let's start by knowing where we are02:57 Goal setting and habit building get a plan in place 04:47 Honest evaluation of output you're capable of committing to - strength abilities, time available, resources and load08:55 Once you know where you are, you can start to plan out where you are going09:14 Have a training plan11:11 Have a timeline13:37 Switch up the workouts but keep a sustained, consistent effort on target muscle groups15:51 After knowing where you are and where you want to go, keep in mind and know when to back off17:16 When you're creating a training plan, plan in rest days18:21 Plan in active recovery activities19:32 Establish the difference between strength and strainPillars to sustainable strength gains21:15 Grit: It will be tough but it should not break you21:48 Growth: Progressive growth rather than relentless effort (building is better than burnout)22:15 Grace: It won't be perfect, that's okay. Give yourself grace in the journey.22:39 Gratitude: Take time to allow yourself to appreciate the progress madeApplicable tip23:55 Pick one of those pillars (grit, growth, grace, gratitude) and mull it over this week as you look to build strength in your planGet Moving24:33 The Arnold PressRelated EpisodesEpisode 74: Formula for progress when looking to bump up your workoutEpisode 70: Top 3 post-workout recovery practicesEpisode 69: Eccentric training for strengthEpisode 52: 6 steps to practice mastery in a movementEpisode 12: Workout 101 - How to plan a workout

There's no better way to know where you're going than to know where you've been. Did I semi quote both T-Swift and Mater? You betcha. Jump right into this fun episode with Blanche and Esther where they revisit their 2021 goals, talk about what they learned from this past year and what they hope to take with them into 2022. 

Breathe in, breath out. There is so much to benefit from breathing rather than holding your breath through lifting, running and life. Blanche and Esther discuss the role breath has in performance and how to increase your capacity with breathwork exercises. Weekly update00:53 Blanche's update05:25 Esther's update07:22 Let's talk about how breathwork can help performance08:12 How we breathe matters: nose-breathing vs. mouth-breathing08:44 Mouth-breathing decreases CO2 tolerance11:14 Why do we breathe through our mouths if it's inefficient? 15:04 Mouth breathing creates an environment in which we're not well adapted to respond to load and stress, resulting in lower performance and increased anxiety16:55 How do we get better at breathing17:08 Exercise #1: Practice nasal breathing18:11 Exercise #2: Practice breathing through each nostril19:37 Exercise #3: Apnea walks20:26 Exercise #4: Paced breathing22:06 Exercise #5: Apnea sprints23:36 Exercise #6: Dry swimmingApplicable tip25:12 Pick a breathing exercise to do this weekGet moving26:10 Apnea walksAdditional resourcesFor more information on the benefits of nasal breathing, check out Breath: The New Science of a Lost Art by James NestorRelated episodesEpisode 75: Breathwork for stress managementEpisode 71: Putting in the workEpisode 4: Train your mind-body connection

Stress isn't just seasonal. Though we always hear "just breathe" to calm us down, how do we actually do that to help manage stress and why does it work? Blanche and Esther deep dive into three factors to consider when breathing to alleviate stress and walk through a few breathing exercises with measurable results. 00:45 Esther's weekly update06:39 Blanche's weekly update12:00 Breathwork is Strategy No. 113:45 Why is breathwork for stress relief important? 17:35 Physical results when we are chronically not breathing well18:45 The mechanics of breathing23:19 Analyzing CO2 tolerance24:42 CO2 tolerance test27:34 Breathing exercise for increasing CO2 tolerance: Apnea walks30:15 How breathing affects your state32:00 Breathing exercise when feeling flooded/overstimulated: 2 stacked inhales with one focused exhale33:35 Breathing exercise when exhausted: sharp, quick inhale with forceful exhale through your mouthApplicable tips36:11 Esther's applicable tip: Analyze your lung capacity 36:15 Blanche's applicable tip: Do the CO2 tolerance testGet Moving37:15 Fire HydrantsRooted Strength Updates40:08 Prenatal programming is live. Sign up or check out all of Blanche's other coaching packages available here. Related EpisodesEpisode 52: 6 steps to practice mastery in a movementEpisode 50: Taking the distractions out of listening to your bodyEpisode 49: How to "listen to your body"Episode 4: Train your mind-body connection

Today we're talking about how to know when you can or cannot add that extra 5 pounds to your workout. Weekly update01:00 Blanche's week04:55 Esther's week08:51 Basic formula for how to progress your workout09:30 Too little stress won't lead to adaptation. Too much stress exceeds capacity to adapt.10:50 The first factor for progress is how long have you been doing the movement13:30 The second factor for progress is how is your body responding to external stressors14:40 "There is a fine line when running tends to add stress rather than help relieve stress" 17:40 Practical examples for progressing your workout19:21 Remember to isolate progress and focus on only progressing one variable at a time20:30 Not every workout should be progressing21:00 Indicators that you are exceeding your capacity and overtraining 27:10 Remember to add in progressive deload weeksActionable tip29:13 Esther's tip: know where you are to progress30:30 Blanche's tip: go for the progression Get MovingFartleks - 1 min run, 2 min rest, 2 min run, 1 min res Related episodes:Episode 73: How to get back to working out after birth or injuryEpisode 70: Top 3 post-workout recovery practicesEpisode 69: Eccentric training for strengthEpisode 52: 6 steps to practice mastery in a movement Episode 12: Workout 101 - How to plan a workout

Ok. We're back at it this week talking about what to keep in mind when you get back to working out in your postpartum or post injury body. We want to talk about why it's important to look at the immediate and longterm stress of your workouts, the importance to rebuild your foundation and some questions to keep in the back of your mind as you evaluate the intensity of your workouts. Weekly updates00:58 Blanche's week in reivew02:46 Esther's week in reivew07:52 Why is it important to talk about acute and chronic workload and what role do they play in transitioning back into workouts08:30 Helps us make informed decisions on the types of workouts we “can” do08:55 Helps us manage expectations09:21 Helps uderstand that different states may make us more susceptible to stressors that were not an issue before09:41 Helps educate and empower us when to take our workout to the next level10:28 Acute and chronic workloads defined14:05 Building a workload is not a constant increase. 15:58 Blanche's experience with returning to working out and lessons to learn22:00 Brief postpartum outline to returning to activity in postpartum25:45 Disreguarind where we are in this season does our bodies vs. honoring our bodies where they are at this moment in time28:15 Evaluation questions to keep in mindGet Moving32:51 Tempo pushupsRooted Strength Coaching updates35:41 Postpartum coaching series waitlist is live. Check out information on that and all of Blanche's other programming available by clicking on this link. Related episodesEpisode 67: Can I still workout when I'm in pain?Episode 59: Map out success, part 1: build your basicsEpisode 28: Seasons of Strength: low-impact exercises for postpartumEpisode 15: Core health in postpartumEpisode 9: Postpartum timeline, part 1: rest, refuel, rebuildEpisode 10: Postpartum timeline, part 2: getting back to fitnessEpisode 7: Exercises for tight pelvic floor in pregnancy, postpartum

Whether you're sipping something sweet out of a coconut on the beach, hitting the slopes or visiting family anywhere in between, Blanche and Esther are talking about vacation workouts in today's episode and 4 questions to ask when planning your swole away from home. Weekly update01:15 Blanche's week03:38 Esther's week 05:17 What workouts can you do with just your body? 05:38 Mobility flows and movements to recover from the trip and travelling06:40 Performance drills to work on solidifying form07:42 Plyometrics (or explosive body-weight movements) such as squat jumps, box jumps, plyo lunges, mountain climbers, etc. 08:28 Performance care segments prioritizing quality over quantity09:37 Adding in negatives to your workout10:05 What can you bring? 11:23 What is accessible to you on this vacation? 12:12 What would be unique to the area you're visiting? 14:27 What is feasible? Applicable tip16:50 Plan for the best but prepare for the worstGet Moving17:46 Glute bridges + leg circlesRooted Strength UpdatesBlossom Strong Program, Blanche's remote prenatal and postpartum coaching, is open as well as the Blossom Strong Remote Program, for moms not in the San Antonio area who want to participate in Blanche's perinatal fitness training program. Click here for more information on all of the Rooted Strength Coaching programs.Related Episodes: Episode 71: Putting in the workEpisode 69: Eccentric training for strengthEpisode 55: Pregnancy mindset: "You're not broken, but also not invincible"Episode 39: Pregnancy is a specific training stageEpisode 33: Healthy Holiday Habits, Part 2: The Movement

There's no easy way to say this but shortcuts and sustainable fitness just don't go together. Unfortunately, there is no way to microwave muscles. So today, Blanche and Esther talk about the proven steps to make your work worthwhile. Weekly Update00:42 Esther's update02:41 Blanche's update (and all the sweet, noisy pets)05:37 Life lessons we've learned from fitness06:58 There are very few things we have to wait for except transformation. 07:44 Short-term and long-term goals together help keep the temptations of taking shortcuts in check08:37 Shortcuts and sustainable fitness don't quite fit together. You have to choose one or the other09:45 You have to put in the work. What does that look like? 09:51 Get on schedule and goal plan11:13 Get a manageable, fun workout program12:40 Increase incrementally for strength, speed, endurance12:57 Plan in rest and recovery in your weekly workout plan and between programs13:22 Give yourself the grace when you've run out of capacity16:03 Praise the process you are in17:01 Praise the progress you've made18:08 Once your goal is completed, you get to plan out another goal Actionable tip19:12 At the goal-planning stage and need a little help? Check out Blanche's free downloadable Rooted Strength Coaching Goal-Setting Worksheet. Find more information on setting up a consultation with Blanche for her Goal Setting Power Hour here. Get moving19:40 Hip CARS (Controlled Articulated Rotation)Related EpisodesEpisode 70: Top 3 post-workout recovery practicesEpisode 63: Work (out) smarter, not harderEpisode 59: Map out success, part 1: build your basicsEpisode 51: Pull towards your goalsEpisode 37: Goal Setting: From Intention to Implementation

You're on that countdown to the final squat of your workout, and you're so excited to drop your weight, drink some water and hop in the shower. Well, not so fast on that last one. On today's episode, we're talking about 3 best post-workout recovery practices to include before closing out and adding another workout in the books.Weekly update01:04 Blanche's update03:14 Esther's update07:51 "The only reason we workout is to recover." - Larry from Active Life09:15 Recovery Tip #1: Walking/Movement13:45 Recovery Tip #2: Mobility Flows/Performance Care segments14:16 Why are mobility flows important? 14:48 What are Performance Care segments?16:12 Recovery Tip #3: Fuel18:30 What is the optimal time to eat post-workout? Applicable Tip: 20:17 If you're running out of time and don't feel like you have time for recovery, shorten the workout. Get Moving: 21:00 Farmer's CarryRooted Strength Coaching Updates23:10 Blossom Strong Program, Blanche's remote prenatal and postpartum coaching, is opening up. Related EpisodesEpisode 69: Eccentric training for strengthEpisode 65: Fat loss, weight loss and body composition with Coach Sarah EmmaEpisode 63: Work (out) smarter, not harderEpisode 56: Squat vs. DeadliftEpisode 12: Workout 101 - How to plan a workout

This week we're jumping right into Eccentric training. Maybe you've heard about this style of movement, but you've never really tried it or understood what the purpose was. We're hoping this episode clears those questions up for you and encourages you to add this focus into your workouts for some fun strength-building routines.  Weekly update00:50 Blanche's week04:36 Esther's week07:00 What is eccentric training?07:31 Phases of movement and their purposes07:50 Why are they also called negatives?08:31 Eccentric training for recovery: engaging different muscles08:56 Highlighting the cracks in your foundation of movement10:11 Eccentric movements create more force with less energy10:55 The goal isn't to increase weight. The goal is to increase control.11:20 Add the negative to get a handle on harder workouts that might be out of your reach at the present12:02 How do you train eccentric movements: Tempo12:23 Let's define tempo13:50 What should I start with? 14:24 Workout examples for eccentric trainingActionable tip: 15:01 Make one movement eccentric focusedGet moving: 15:43 Step-downs and lateral step-downs

Today we're getting past the fitness fad of High Intensity Interval Training and getting into what is helpful, where it fails and what to keep in mind next time you add a HIIT workout into your training. 1:10 What are HIIT workouts?3:04 How much time should you spend in HIIT intervals? Let's talk about the balance of work ratio4:19 Goals for HIIT workouts: quality reps or work capacity06:21 Introduction to high-intensity workouts07:33 HIIT is effective when you're looking to change up your routine08:13 HIIT is effective when you're short on time09:07 HIIT is effective for full-body workoutsActionable tip12:04 Choose your adventure: Before you start a HITT workout, decide whether you want to focus on quality reps or work capacity.Get Moving12:50 Shinbox pressRooted Strength Coaching UpdatesBlanche's apparel line is permanently available. Want to score a shirt of your own? Peep the collection here. Related EpisodesEpisode 65: Fitness Fads: Why melting that muffin top doesn't workEpisode 53: Hi, IntensityEpisode 29: Burn bright not burnout

When injury comes to us (and it will come to us all at different levels), how do we know whether we can keep working out and moving? Blanche and Esther dive deep into specifics on what factors to keep in mind for recovery, movement and rest to heal fully. Weekly update00:51 Blanche's update03:50 Esther's update08:13 Know where your pain is coming from. If you haven't listened to our first episode on this, go back to episode 63 and listen first. 09:30 If you know you can move, modify your workouts10:55 Know your pain11:03 Match your pain level with physical signals your body is giving you12:42 Four rules to help navigate pain with your movement13:00 Rule #1 Your pain level needs to be and stay under a Level 4 out of 10 while working out13:51 Rule #2 Your pain needs to stop when your movement stops14:26 Rule #3 Your pain needs to at least stay the same OR get better with more reps.15:44 Rule #4 Your pain needs to calm down within 48 hours.17:15 Rest and recovery have to take a big priority as you're healing18:42 Acute pain is different from any other kind of pain: treat with 7-14 days and then have a controlled movement pattern 23:36 Alexi Pappas Instagram post: "We too easily see our pain as weakness to conquer rather than an injury to heal."Actionable tip27:38 Esther's actionable tip: Put your ego aside29:31 Blanche's actionable tip: Train different parts of your bodyGet Moving31:33 Z-sit push pressRooted Strength Update32:55 Blanche's apparel line is live and up until Sunday, Oct. 10. Shop the new Rooted Strength line here. Related EpisodesEpisode 63: What is causing your pain?Episode 49: How to "listen to your body"Episode 40: Minimize the dose, maximize the results 

Ok. So if you've ever known you need to get to the gym, but then once you're there have a whole deer in the headlights moment, this episode is for you. Blanche and Esther talk about their favorite workout equipment to hit up on your next gym visit. Weekly update01:03 Blanche's week05:19 Esther's week05:22 Seated Overhead Press07:10 Treadmill09:12 Rower10:22 Lat Pulldown/Cable Machine14:12 Leg Press15:07 Assisted Pull-Up MachineAcctionable tip17:14 Have a gym gameplan but be flexible19:26 Take videos for progressGet Moving20:11 Dynamic planks, part 4Hands to forearms planksRooted Strength Update21:08 Blanche's Blossom Strong Program starts planning for in-person coaching for pregnant or postpartum women in 2022. Sign up for the waitlist here! Related EpisodesEpisode 52: 6 steps to practice mastery in a movementEpisode 12: Workout 101 - How to plan a workout

Ok. We've talked at length about unhealthy relationships with fitness training and weight loss. Let's counter that with helpful information on what exactly is a good relationship to have when you want to change how your body looks. We're doing that today with Sarah Emma of Level TEN Coaching, and can't wait for you to join us. 01:11 Blanche's experience of hiring Sarah as a coach03:10 Defining weight loss and fat loss and body composition04:24 Biggest misconceptions about body composition training09:05 What does calorie counting with the wrong emphasis on macros do when we are strength training? 11:03 What are some physical cues that our bodies give us to indicate that we are underfueling?15:34 Do you have to pick between weight loss and getting strong? 17:57 What can people expect when they hire you as a coach? 20:41 What do you recommend measure out progress for people who have a complicated relationship with the scale? 32:28 Why are daily scale check-ins beneficial? 33:55 What about those who have fitness fatigue and are tired of trying just another program. How is Level TEN coaching with you different and how could it benefit someone in that position?  38:31 Find Sarah Emma at @sarah.emma.strength on InstagramRelated EpisodesEpisode 64: Fitness fads: Why melting that muffin top doesn't workEpisode 45: Outcome-based vs. Behavior-based goalsEpisode 37: Goal Setting: From Intention to ImplementationEpisode 31: Consistency is QueenEpisode 19: Establishing a baseline for nutrition with Kat Benson, RDN 

Urghhhhh. We can just picture it now, some social media fitness model with .3 percent body fat pointing out how you can get rid of the fat around that one particular body part you always criticize in the mirror. The term for that particular fitness fad is spot reducing, and today, Blanche and Esther are breaking down why it doesn't work. Weekly update01:03 Blanche's week05:19 Esther's week07:56 What is spot reducing? 09:16 Problematic language to describe your body parts09:45 If our words are harsh, how much more so are our workouts going to be? 11:50 Why doesn't this work? 12:00 Target is too small; workouts are not effective15:17 Body's adipose tissue doesn't just leave because you grow muscle is a specific spot16:02 Spot reducing can lead to muscle imbalances in your bodyGet Moving31:40 Dynamic planks, part 3Planks with shoulder touchesRooted Strength Update19:54 Blanche's Goal Setting power hours coming soon!Related EpisodesEpisode 63: Work (out) smarter, not harderEpisode 51: Pull towards your goalsEpisode 45: Outcome-based vs. Behavior-based goalsEpisode 37: Goal Setting: From Intention to ImplementationEpisode 12: Workout 101 - How to plan a workout

Blanche and Esther are talking all about pain this week, what to do to prevent pain, what factors contribute to pain and weakness and what to do when you find yourself with that lingering irritation that will not go away on its own. So we're glad to have you here as we unpack all of that in today's episode. Weekly update01:00 Blanche's week02:41 Esther week08:38 What is pain? 09:03 Pain is caused by going beyond capacity11:45 What are the factors of load and capacity that attribute to pain in fitness? 12:15 Factor #1: Bony abnormalities and body design13:24 Factor #2 Flexibility and mobility limitations14:23 Factor #3 Controlling recovery through sleep, diet, stress15:24 Factor #4 Work/home life stress16:20 Factor #5 Workouts20:38 How do we decrease pain? 21:00 Moving but moving differently23:33 Walking24:30 Adding stabilization and mobility workouts to your plan25:32 Strenghtening accessory muscles29:19 Actionable tip: Assess sleep, diet and stress and see if you can easily decrease your overall load by increasing your recovery. Rate them on a scale from 1-5.Get Moving30:13 Dynamic planks, part 2Walk out to planks

Thanks for joining us as we ask ourselves are we working out harder or smarter. What is the difference between the two? Is there any overlap? What questions can we ask to tell whether we are in fact working out smarterWeekly update01:42 Esther's week07:00 Blanche's weekThis week's episode is reminiscent of the Minimum Dose Effect episode we did a few months ago12:40 Blanche's note this week heavily influenced by the book "Essentialism"12:50 What if we could do the same but with less?14:31 Decision fatigue for an overbusy mom that leads to just doing it all 15:37 When we value working hard and we do work hard, we feel like we need to jump to the next thing16:46 Novelty within the fitness industry can very easily turn into shiny object syndrome23:49  “I've tried everything” usually means you have been consistent at nothing25:14 Is there any overlap between working out smarter and working out harder27:01 Practical questions to determine whether you're working out smarter: 27:24 Does it fit with my long-term goals?27:37 Does it fit with the time that I have available to me?28:47 Am I getting my workout in but at the expense of my mental, emotional, physical, or spiritual wellbeing? 29:04 Am I sacrificing my warmup/cooldown to make sure I have the time and energy to get through the workout? 30:19 Actionable tip: Ask yourself, “What is my priority?” Is there anything here that I'm just doing because it's in the workout? Am I setting clear expectations before I even start my warmup? Get Moving31:40 Dynamic planks, part 1Side plank hip dips (pregnant mommas, check out this video for extra support)Related EpisodesEpisode 52: 6 steps to practice mastery in a movementEpisode 40: Minimize the dose, maximize the resultsEpisode 31: Consistency is Queen Episode 12: Workout 101 - How to plan a workout

02:03 What is reaching the pinnacle of success? 02:45 What physical cues do our bodies give us to show that we truly are at the top of our game03:29 Indication #1: Our bodies are healthy while we accomplish goals05:25 Performance / Ego / Health: which one is your priority?07:00 Indication #2: Our bodies are breathing09:02 Indication #3: Our bodies and minds are connected10:20 Celebrate your wins10:50 What happens if you miss the goal that you had in mind? Does that mean you failed? 12:10 Three mindset check-in questions to ask to reframe your mindset to find success in training even if you don't hit your goal?  Ask yourself what did you learn about yourself from this training stage?  How have you become a stronger person from it?  What can you be grateful for from this experience?  14:47 What do we look for as we set our new goal? Related EpisodesEpisode 60: Map out success, part 2: don't get stuck on a plateau Episode 59: Map out success, part 1: build your basicsEpisode 38: Mindset Mini: Nix the "All or Nothing"Episode 4: Train your mind-body connection

We're going deeper into our fitness journey as we climb up the mountain of success. But sometimes, we find ourselves leveling out without seeing any results. What do we do in this middle ground? Banche and Esther dive into factors and strategies for growing past this stage and accomplishing our goals. Weekly update01:01 Esther was inspired by all the Olympic athletes and moms including track and field phenom Allyson Felix. Check out her inspirational medal photo here05:03 Blanche's week away from the kids08:00 What are the factors of getting stuck in the middle ground08:23 Factor #1: Under recovery/not fueling well11:02 Factor #2: overtraining16:14 Mindset check: Are you plateauing or are you actually getting stronger and adapting to stress? 20:15 Managing expectations and knowing that training age is important to consider when you're comparing yourself22:20 So how do we get out of the middle ground?22:30 Remind yourself where you started23:12 Reassess goals when needed 25:02 Look at the subgoals that you've already accomplished25:58 Don't belittle how powerful seemingly small changes can make in your trainingApplicable tips27:53 Blanche's book recommendation for supplemental reading if you find yourself stuck in the middle ground: Atomic Habits28:26 Esther's book recommendation: Peak PerformanceGet Moving29:38 DeadbugsRelated EpisodesEpisode 59: Map out success, part 1: build your basicsEpisode 51: Pull towards your goalsEpisode 31: Consistency is queenEpisode 29: Burn bright not burnout

We're kicking off a new mini series on how to build success in your workouts, and what better place to start than the very beginning? It all starts with a healthy understanding of what building your basics look like and what to expect as you get into or get back into your fitness. 00:55 Weekly update10:05 Expectations on how we move: What does starting off look like? 10:54 Muscle soreness12:53 Establish a routineExpectations on how we plan16:20 Find your why: Do you want speed, muscle building, strength, capacity, endurance, tempo/threshold training - then build your program around that first goal.18:03 Find your season: Define where you are in life, building, rebuilding, maintenance, scaling or performance-driven. 18:35 Blanche's coach Sarah Emma (@sarah.emma.strength) and her example of waiting to do a cut because her season was not right20:41 Find what you enjoy23:09 Expectations on results23:59 Emotional results24:59 Energy results27:20 Chemical results30:20 Performance results31:38 Physical resultsActionable tip40:37 Define your goal and reason for working out. Need help goal setting? Check out the free Rooted Strength Coaching Goal-Setting Worksheet hereGet moving 42:09 Turkish Get Up Rooted Strength Coaching Updates: 43:43 The Blossom Strong Fitness Program is open until the end of July. Also remote programming and coaching is available. Find out how to apply for both of these here!Related episodes:Episode 53: Hi, Intensity Episode 52: 6 steps to practice mastery in movement Episode 45: Outcome-based vs. Behavior-based goalsEpisode 40: Minimize the dose, maximize the results Episode 37: Goal Setting: From Intention to Implementation Episode 12: Workout 101: How to plan a workoutEpisode 6: Fundamental movements, part 2: push/pull, core, high-impactEpisode 5: Fundamental movements, part 1: squat, hinge, lunge 

Ok. Now that we talked about treating ourselves, let's take it one step further and expand through investing in ourselves. Today we're getting into the business of investments in light of health and fitness. We're not talking 401k or crypto currencies or anything along those lines. What we mean by investing in yourself, devoting time, energy, money, opportunity cost into catapulting yourself forward to accomplish your goals. And along the way, we'll talk about how to spot helpful information instead of something you'd just be throwing money at.Weekly update01:51 Esther's eating fruit and setting a sub-2-hour half marathon goal06:55 Blanche's beach birthday vacay11:40 What challenges do we face when we want to start investing? Types of investments18:11 Information gathering: podcasts, books/audiobooks and videos22:38 Hands-on investments: take a class, join a workshop, get a membership/subscription24:00 Long-term health and fitness investments: hire a coach/nutritionist/dietician, invest in a training plan, attend a seminar, get a certification27:25 Red flags and what to look out in a coach or training program Guaranteed aesthetic outcome for everyone  Preys on insecurities/body shaming to motivate  Promise quick results  Focus on intensity over form  Recommends changes that are too big and complex  Holds all the wisdom / gives just enough information until you sign up for the next paid program Mandatory supplements/additives to “ensure” progress.* 38:15 What to look for in a coach or training program  Education and empowerment to help you take charge of your own health and understand your body and your movements better  Focus on form - understanding your own body Strength and performance--Process over aesthetics Promotes attainable, measurable milestones/achievements Treats the individual learning as a whole person realizing that many factors  Certification or some type of education the program has invested in Rooted Strength updatesLooking for an opportunity to invest in yourself? Sign up for the Rooted Strength Coaching Foundation's Workshop on July 24 that walks you through a joint-by-joint assessment that is designed to help you understand how to engage your body during movement and workoutsRelated episodes:Episode 57: Treat yo' self: dissecting rewards mentalityEpisode 38: Mindset mini: Nix the "All or Nothing"Episode 2: What fitness cannot guarantee

Treat yo' self. We're all about gifting yourself a little bit extra - because hey, we're a little bit extra. But let's talk about having a balanced view of rewards that add value to our lives and are less like chasing a carrot that's dangling in front of you.00:59 Weekly update09:12 Rewarding yourself during your workout11:46 Rewarding yourself following a workout14:02 Planning long-term rewards that keep you motivated15:42 Dance with usAre there problematic rewards mentalities out there? 16:10 Steer clear of result-based rewards that may not be achievable/sustainable19:02 Is food limiting/shaming your workouts as a reward? Get MovingRotational lungesRooted Strength updatesSign up for the Rooted Strength Coaching Foundation's Workshop on July 24 that walks you through a joint-by-joint assessment that is designed to help you understand how to engage your body during movement and workouts

We're breaking down two of our go-to grunt-inducing workouts today: the squat and the deadlift. We want to break down who can do these workouts, the benefits they produce, and a play-by-play on how to get it done.01:12 Weekly update07:41 Who can perform these movements?08:36 Be strategic about our weight, load and capacity09:01 What body parts do squat and deadlifts benefit?09:43 Use squats and their variations to target muscles in your glutes, hamstrings, quads and core11:32 Use squats to help build your posterior chain or the hamstrings, glutes, lower back muscles lats15:19 Deadlift and squat setup16:50 How do we do the deadlift?19:00 How do we do the squat?20:33 Let's talk breaking parallel in a squat25:15 Deadlifts are hip-dominent25:31 Squats are more knee dominentApplicable tip26:37 Practice these movements in front of a mirror to examine squat and deadlift formGet movingSquats & deadliftsRooted strength updateBlossom Strong one-on-one coaching opens up next week.Follow us on @blossomstrongpodcast for more weekly contentRelated episodes:Episode 52: 6 steps to practice mastery in a movement

Blanche and Esther dissect the phrase "you're not broken but also not invisible" that we hear so much during pregnancy. We talk about how to be strategic in planning your workouts and finding resilience as you strengthen your body and mind during this season.  00:55 Weekly update05:34 Want more Rooted Strength Coaching content? Sign up for Blanche's bi-weekly newsletter Coffee with B here09:45 "You're not broken..." 13:41 "You're also not invincible"16:30 How is your pregnancy training affecting your long-term performance?17:40 Physical feedback cues your body is giving you that you are overtraining in pregnancy19:00 Are you taking into account emotional feedback? 19:48 If we're not broken but also not invincible, what are we? Actionable tip of the weekFeel like you need some extra support and coaching while you are pregnant? Signups for Blossom Strong one-on-one coaching open up in July. Get Moving24:03 Lateral lungeFollow us on @blossomstrongpodcast for more weekly contentRelated episodes:Episode 14: Seasons of strength: core health during pregnancyEpisode 27: Seasons of strength: Low-impact exercises for pregnancyEpisode 39: Pregnancy is a specific training stageEpisode 49: How to listen to your bodyEpisode 54: Trading fear for hope

So we've had a week. Blanche is back after recovering from contracting COVID. And talking through some of the emotions and thoughts she tackled this past week, we realized that we haven't really done an episode on how to tackle fears that come up in all parts of life, whether that's in training, injury recovery, pregnancy, postpartum. So join us as we talk  01:00 Weekly update06:00 How fear affects our bodies10:17 How fear affects our decisions13:40 How fear affects our mindset19:46 Strategies to address fearsGet Moving:30:21 Shinbox flowCheck out more mobility movements from the Rooted Strength Progressive Mobility Program which you can download hereRooted Strength Updates:Blossom Strong Pregnancy and Postpartum opens in July and waitlist is available now!Related Episodes:Episode 23: Motivation through words: Esther enduresEpisode 24: Motivation through words: Blanche's rooted and resilient

Let's get to know high-intensity training a little bit better. Blanche and Esther define different types of high-intensity training for this episode, address factors to remember when preparing for high-intensity workouts, and give a few pro-tips before you start sweating. 02:08 Definitions of what energy systems are used in high-intensity workouts03:54 The aerobic energy system: moving your body for 180 + seconds04:36 The fast glycolysis energy system: moving your body for 60 -180 seconds05:08 The fast glycolysis lactate energy system: moving your body so intensely that you can only do it for 15-30 seconds05:38 Anaerobic energy system:  moving your body so intensely that you can only do it for 5-10 seconds07:00 Identify which movements to target in your high-intensity workout09:05 What is circuit training?10:32 Types of circuit training: Metcon and AMRAP12:21 What is sprinting? 12:56 What is your body doing in sprinting? 15:41 What is HIIT? 15:59 What is your body doing in HIIT? 16:56 More high-intensity is not better, better is better17:47 Pacing is key for high-intensity training18:24 Tailor your high-intensity to you and you alone18:52 Workouts will be different for each person18:57 Workouts will be different for each season20:01 High-intensity training is not sustainable as your only workout21:50 Pro tip #1: Get your movements ready ahead of time if you need to sub out22:34 Pro tip #2: Hydration is everythingGet Moving: 23:33 Let's sprint with Esther this week!Esther favorite way to warm up or cooldown right now is the Rooted Strength Progressive Mobility Program which you can download here Related Episodes: Episode 12: Workout 101: How to plan a workoutEpisode 49: How to "listen to your body"

Today’s episode is all about mastering a movement with an emphasis on continual moderate effort over perfection. When your focus is on perfection, you can lose sight of overall progress.  So let's instead hone in on the basics to achieve mastery in your movements. 00:43 Weekly update11:46 What is the difference between "mastery" and "perfection"13:59 Perfection can be limiting; mastery is about exploring15:26 Principles to master a movement. Step 1: It’s ok to be bad at something and work at getting good at it.17:06 Step 2: Start small; start slow 19:05 Step 3: Give your warmups/cooldowns just as much importance as your workout20:21 Step 4: Active engagement is better than muscling through a workout23:09 Active engagement may mean you need to scale down the number of reps on your excercise23:29 Step 5: The enemy of mastery is novelty.24:10 Jen Comas from Girls Gone Strong Blog: 5 Fitness Myths That Are Ruining Your Results26:14 Step 6: With mastery, time is on your sideApplicable tip29:34 Esther's tip is to take 2 movements (one new, one familiar) and break them down to master them30:52 Blanche's tip is to do something you suck atRooted Strength Coaching one-on-one training slots are open now for in-person and remote coaching! Find out more info here.Related episodes: Episode 5: Fundamental movements, part 1: squat, hinge, lungeEpisode 6: Fundamental movements, part 2: push/pull, core, high-impactEpisode 49: How to "listen to your body"

Blanche and Esther talk about the importance of creating attraction rather than adding restrictions to your goal setting habits

It's our 50th episode, and we could not be more excited!We continuing the discussion from last week on listening to our bodies. This week we really want to address the things that get in our way and keep us from listening well. So today, we're identifying ways that our brains tend to drown out our bodies' signals so that we can be aware and replace these habits.  1:00 Weekly update 3:37 Why isn't listening to our bodies intuitive?4:58 Overconfidence/Ego6:10 Fear9:53 Fear can amplify pain signal11:15 Uncertainty13:53 Negative self-talk19:35 Need help managing these distractions? Maybe it would be helpful to hire a fitness coach. 21:51 Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!Actionable Tip23:25 Esther's actionable tip is to identify the distraction23:54 Blanche's tip is to research whether adding a fitness coach would be right for your fitness goalsGet Moving25:45 Neck mobility/shoulder shrugs

Blanche and Esther demystify how to "listen to your body."

Blanche shares her youngest sons' birth stories on our podcast

Blanche shares the story of the birth of her first son as part of our series that focuses on how each birth is unique and transformative. Enter into our 50th episode giveaway by leaving a review of our podcast. Let us know you've done so by following on IG @blossomstrongpodcast and dropping us a message!

Esther and Blanche start a mini series where they share their birth stories on the podcast

Blanche and Esther dissect the difference between outcome-based and behavior-based goals

Blanche and Esther talk about how to navigate big thoughts and emotions surrounding motherhood and mental health after one year of living in a post-pandemic world.

Esther and Blanche break down the importance of who you include in your inner circle of preparing for and walking through pregnancy, birth and postpartum.

OB? Midwife? Hospital? Home birth? Birthing center? Blanche and Esther talk about how to find the right birth provider to fit your needs

Blanche and Esther talk about how to train not only our muscles but our aerobic capacity

Blanche and Esther talk about the minimum dose effect.

Blanche and Esther break down the logistics of training in pregnancy

Blanche and Esther are bringing it this week with a mindset mini, a shorter episode packed with a punch, This week's episode is all about getting rid of the toxic "All or Nothing" mindset.

New year new goals. Blanche and Esther talk about how to set intention and take actionable steps to make your goals a reality.

Esther and Blanche jump into the new year giving personal and podcast updates and answering your questions.

Blanche and Esther are kicking back and taking the rest of the year in stride. Hear a glimpse of their goals for the next year and reflection on how they choose to end the year well.