A podcast about life in and out of the gym.
A quote from the late Cicily Tyson struck a nerve for Gabi and might strike yours too. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
It is not uncommon in Black communities (and some other communities of color) to grow up being told to keep one's head down and hustle. All the time. Melissa and Shanique are back this week and they're talking about the importance of rest. More importantly they're talking about the importance of and strategies for protecting rest in a society that tells us we always have to be on and working all the time. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
This week Shanique Allen and Melissa McLeod take over for Gabi. How can we better connect with the people we love about fitness and food without forcing it on them? Shanique and Melissa talk about how to set and keep your boundaries when your family and friends don't share the same health and wellness perspective as you, all the while gently encouraging and motivating them to start their own journey. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi's just taking a few minutes to check in after taking a two-week break. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Simple doesn't always mean easy, but we also don't have to overcomplicate the positive habits we want to make in our lives. These 3 are foundational. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi is joined by Katie Mills and Lauren Turner to discuss personalities as defined by the Enneagram and how they show up at the gym. The Enneagram is a set of nine personality types in the world that describes how individuals see the world and their motivations that drive behavior. Everyone has a basic personality type, but they can be expressed differently from person to person. Full disclaimer: none of us are experts on the Enneagram and we don't recommend you just walk around trying to classify people. If you want to use the Enneagram for personality development and to improve your relationships, then go for it. Take a free Enneagram Test here! For the readers - The Road Back to You: An Enneagram Journey to Self-Discovery (Ian Cron & Suzanne Stabile); The Path Between Us: An Enneagram Journey to Healthy Relationships (Suzanne Stabile) --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
In this week's episode, the roles are reversed and Gabi is interviewed by her friend Shanique Allen. Shanique asks Gabi about how this pregnancy has compared to her first and what changes were made. The big takeaway: mindset shifts are key. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Sometimes we just need to reframe our thinking. Maybe you need to look at fitness, mobility, eating, moving well as investments in your future independence. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi has a conversation with Lea Hughbanks, RD, MS about diets and nutrition, specifically around athletes. Lea shares her top tips for coaches and athletes, debunks some common misconceptions, and touches on the differences between females and males when it comes to diet and nutrition. If you want to work with Lea, visit www.blossomingnutrition.com --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Pregnancy and/or kids can really take a toll on the motivation to workout. Gabi highlights 5 tips that have helped her navigate her second pregnancy while raising a toddler. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Do stereotypes serve a purpose? We all use them. The key is understanding why. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Just in case you've ever wondered what it's like trying to record with a toddler around... --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Today is purely about reflection on leadership. Gabi shares some insights she learned from a recent work experience. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
It is PRIDE month which means we are showing love to our LGBTQ+ community (even though we do, or you should, all the time)! Gabi has some of her Summit friends, Kate, Christa, & Jake, on the podcast to discuss some of the barriers faced by members in the LGBTQ+ community and how gyms can foster greater inclusivity. Don't miss this one! --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
The title pretty much says it. Fit fitness into your life, not the other way around. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
"Sticks and stones may break my bones, but words will never hurt me." We all know this statement, though well-intentioned, is a lie. The words we speak to ourselves and to others are some of the most powerful weapons we have. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi continues to share some takeaways from Burnout: The Secret to Unlocking the Stress Cycle. This time we're talking about practicing gratitude. We're told that it's good for us, but it often falls short and doesn't do anything to lift us. Gabi shares a different, hopefully better, way to practice gratitude. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Ever felt overwhelmed and exhausted by all you do and yet you still feel like there's so much more to be done? Authors Emily Nagoski and Amelia Nagoski did and they knew you did, so they wrote a book about it. Gabi shares some of her learnings such as how it's possible to deal with a stressor, but not address the stress. Burnout: The Secret to Unlocking the Stress Cycle is a great and very practical read, so check it out. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Our bodies and our relationships with them are messy. Sometimes we need to remind ourselves that it's okay to embrace that mess and show our bodies a little kindness and compassion. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
We often say to ourselves or hear phrases such as "work-life balance," or "I need more balance in my life." But, should we be striving for balance? Is it something we can realistically achieve? If balance is a myth, what should be aiming for? --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi chats with Summit athlete and founder of Hawkins Catering. Zach shares his journey of starting to prepare meals for other people and how he turned it into a business. Follow and connect with Zach on Instagram @hawkins_catering or zhawkins4. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
This is part 4 of a 4-part series about myths and misconceptions. Gabi discusses just a few myths around diet and why diet doesn't have to be a bad word. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
This is part 3 of a 4-part series about myths and misconceptions. Gabi discusses just a few myths around mindset and how to avoid negative thinking. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
This is part 2 of a 4-part series about myths and misconceptions. Gabi discusses just a few myths around comparison and how to avoid the trap. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
This is part 1 of a 4-part series about myths and misconceptions. Gabi discusses just a few myths around getting started (with your fitness, nutrition) and some things to consider. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Life happens. It's been a few months since the original Heavily Scaled crew sat down together for a chat. Here's a glimpse into what it looks like when they connect and chat about life changes, lessons learned, and hopes for the future. Life and fitness at its finest. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
We often talk about how we manage our time, but what our energy? Energy is a resource like time and money, which means it can be invested and spent, and wasted. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi shares just a few random thoughts on SUCCESS. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Rest days are an integral, often overlooked, part of training. Athletes ask their coaches if and when they should rest, which isn't a bad thing, but an athlete should plan for rest not wait until it's needed. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Ability, Affinity, Affirmation. Have you thought about these 3 areas and the potential they can have on your personal growth? If not, maybe you should. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Have you checked in on your goals or resolutions lately? Are they still moving forward with some momentum or have you let them slowly die? Today Gabi and Joe Mills chat about how goal setting can get messy and how you can make your goals stick throughout the year. Don't worry there's no time to get back on track if you've strayed. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi shares how the Four Rules from her budgeting app, You Need A Budget (YNAB), can be applied to life and fitness. The rules aren't hard but they do require some reflection and consistency, but ultimately they're meant to help you gain control of your money...and your life! And if you're interested in a new budgeting app, check out YNAB. You get a 34-day free trial and if you sign up with this link, we both get a free month
Today, Gabi continues her talk with Melissa McLeod and Shanique Allen. The three came to know each other after being part of the same fitness community FB group. This discussion focuses on Black health and the barriers to it. At the end of the day, #BlackHealthMatters means a lot more than just the foods we eat and the exercises we do. Disclaimer: While we are talking broadly about Black people and people of color (POC), it is important that you do not walk away with the narrative that all Black people and POC are lower-income and/or are struggling with their health and fitness. Middle and upper-class POC can experience some of the same struggles and White societal norms discussed in this episode, or not be as negatively impacted by them. Connect with Melissa and Shanique Find Melissa on Instagram @deadliftsandwaffles Find Shanique on Instagram @shaniqueallen_ or visit her coaching website --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Facebook groups can be great to connect people, share ideas, and even encourage our fitness journeys, but they aren't perfect simply because they're made up of humans who are, well, imperfect. Today, Gabi talks with Melissa McLeod and Shanique Allen. The three came to know each other after being part of the same fitness community FB group. They discuss how some spaces that are meant to be inclusive are actually not, and how Black people have to create their own communities where they can openly share and be authentic. Disclaimer: Street Parking (SP) is referenced in this episode. There is no affiliation with SPHQ, other than we are all paying members. The thoughts and ideas expressed here belong solely to the speakers. Please listen with an open mind. The focus is not to highlight SP or the SP FB group, but rather the speakers' personal experiences as members of the community. Connect with Melissa and Shanique Find Melissa on Instagram @deadliftsandwaffles Find Shanique on Instagram @shaniqueallen_ or visit her coaching website --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Today Gabi (and her special co-host), talk about the best routine for you. Spoiler alert, it's the one you can commit to consistently. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi's first episode of 2021 reflects on the quote, "If you always do what you've always done, you'll always get what you've always got." You've heard it before and it might seem cliché, but the message matters nonetheless. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi briefly reflects on her biggest takeaway from 2020. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Today Gabi sits down with fellow Summit Coach, Shane Cavanaugh. They dive into how Shane takes on the roles of CrossFit competitor and CrossFit fitness coach. Shane is a great person and a fantastic coach; if you're interested in working with him (in-person or remotely) reach out to him on Instagram, @shanecavanaugh3. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Today Gabi tackles the question, “What does it actually look like to be an effective learner?” When you practice learning with intentionality you ultimately invest in yourself. And Gabi's daughter makes an appearance. You can get more details by checking out the McKinsey article mentioned in the episode. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
The longer version with suggestions from the fitness community. For a shorter episode with Gabi's top 5 suggestions, listen to Episode 41a. Jump Rope. RPM Session4 or Buddy Lee Aero Speed WOD Nation Resistance Bands REP Fitness Sandbag Kettlebell or Dumbbell HercuLean Meal Prep Red Leaf Pre-Workout FNX Rebalance Greens Chestee Balega Running Socks Hoodie/Tee/Hat Running Shoes. Take your friend to your local running store so they can get properly fitted for some shoes. Then when they've found their perfect fit, slide ‘em a gift card to help cover the shoes. Lift Genie Thumb Tape/WOD and Done Hand Grips Foam Roller/Trigger Ball Wrist Wraps Chalk Theragun/HyperIce HyperVolt Whoop Membership Animal Flow On-Demand GoWOD/ROMWOD Gift cards to the places above or NoBull, Lululemon, Nike, Dick's Sporting Goods, or Spotify. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi's 5 suggestions for your fitness friends this holiday season! Check out the longer version of this episode for more suggestions from the fitness community! Jump Rope. RPM Session4 or Buddy Lee Aero Speed Kettlebell or Dumbbell HercuLean Meal Prep Chestee Experience - Do something with your friend! --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi read/listened to a fascinating book recently, Breath: The New Science of a Lost Art by James Nestor. Breathing is one of those things we take for granted and haven't been taught how to properly do or use it to our advantage. In this episode, Gabi shares her top takeaways from the book. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
The phrase "You can do hard things" has been pretty popular the last year or two. Prepping for and running your first marathon virtually during the epic year that is 2020 (future listeners check your history books), is definitely a hard thing. Gabi sits down with her friends and Summit athletes, Kate and Kristen, to talk about why they wanted to run a marathon this year of all years, how they prepared, and how they not only survived the marathon but crushed it. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
We all start somewhere and chances are when we start something new, we aren't very good at it. Gabi heard another quote, from a cartoon no less, that highlights how sucking at something is the first step in the process of being good at that thing. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi was tuning into a workshop about building your personal brand. The speaker said something that really caught her attention. "There are two types of people in the world..." We all have gifts and how we use them matters, which type of person will you be today? --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Gabi has been working on her tuck balance for Animal Flow for a while. Progress is slow, but it's a process. And it's important to understand that results come with patience and perseverance. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
It is so easy to look at other people (especially with social media) and put ourselves down by thinking, "I could never do that." In this episode, Gabi shares her thoughts on practice and how anybody can do anything. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Today, Gabi and Katie share a recent quote that struck both of them as fitting given our current season. They share their tips for how they don't let external things weigh them down. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
In this episode, Gabi discusses failure. We often value perfection and success, which causes us to miss out on the process. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Injuries are a fact for many athletes and Gabi has dealt with her fair share. Gabi shares her tips for how you should handle an injury and not have to stop completely working out. Disclaimer: Not all injuries are the same, so do what's best for you after consulting a medical professional. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
Today Gabi discusses the importance of having a supportive community and how other people's expectations shape the expectations we have for ourselves. --- Send in a voice message: https://anchor.fm/heavilyscaledpodcast/message
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