Muscle Spasms

In this episode of Muscle Spasms Mara Marek, talks about the motivation to get a workout done, and is later joined by Arezan with an interesting snack. 

In the first episode of 2023, Mara Marek talks about New Year's resolutions and the benefits of cold plunges and is later joined by Arezan to talk about persimmons.   follow us on IG: @maramarek @muscle.spasms @marezansquad

Professional football defensive line coach, Sean Spencer, aka Coach Chaos, and coach of coaches for USA weightlifting, Bobby Sirkis join Mara Marek for episode 2 of the second season of Muscle Spasms

Jordan Kilganon, dunk master of the world, and Explosives expert who can teach anyone how to dunk, Ryan Moody, join Mara Marek for the premiere episode of Season 2 of Muscle Spasms.  Jordan talks finding balance in life in addition to his extreme hops, his travel schedule, reading lists and how he started and maintained his dunking career. The featured trainer, Ryan Moody, talks the science of Jordan's hops, and how explosive training is essential for anyone and everyone. Improve your athletic performance or reduce falling and frailty as we age...(which is the leading killer of us people). We round it all out with another killer segment of Eating Limes with Arezan. 

Today's episode gets real in a different way as Elysia and Mara share some deep personal truths and recent ER adventures to break down physical & mental distress through a heightened pandemic two years. They explore the connection between the mind and body— certain organ failures can lead to personality disorders, hormonal over-production can lead to constant panic, inflammation and distress. Gut issues, depression, panic, anxiety, brain fog, body aches, inhibited sleep-- the list goes on— these symptoms can be caused by a plethora of stimuli but one thing stays true: Your mind has the power to calm your body and vice versa. Ever listened to your favorite song to amp yourself up before something important? Same principle. Meditation comes in many forms, music, stillness, silence, painting, writing, and can lower your cortisol through breath work, mindfulness, and full body awareness.   Scientific resources for the study of meditation and effects on hormonal control and endocrine system:   https://www.sciencedirect.com/science/article/abs/pii/S1043276020300230   https://www.liebertpub.com/doi/abs/10.1089/acm.2010.0718   https://www.rickhanson.net/perf-cgi/3pp/https/static1.squarespace.com/static/52402ca4e4b0b7dd2fafe453/t/53921ca0e4b08aab4b7ecd35/1402084512948/the-neural-basis-of-the-complex-mental-task-of-meditation-neurotransmitter-and-neurochemical-considerations.pdf   Find us: IG/FB : @muscle.spasms @maramarek @elysian.fom   Find Be Frank Network: @befranknetwork www.befranknetwork.com

Mara and Elysia get hot and heavy into the ever-sexy topic (after a very revealing intro about hormonal balance and over zealous screen time)—  TOE SPACERS! Never heard of ‘em? They're silicone molds that you wear on your toes to keep them apart while you work, the reverse-braces, if you will. They're beneficial for anyone who wears shoes. I'm lookin' at YOU kid! If you have knee or hip pain, postural control issues, wear heels or cute little sneakers to the gym, suffer from bunions, plantar fasciitis, the list goes on— THIS. WILL. HELP. Tune in to learn how to gradually turn the foundation of your body from sand into concrete for overall quality of life, mobility, and easier pathways to those madd swole gainzzzz. Please rate & review on iTunes or or follow wherever you're hearing us now! Stay tuned for the new website (launch TBD) musclespasmspod.com Until then find us and all of Be Frank Network at: www.befranknetwork.com IG & Facebook: @muscle.spasms @Maramarek @elysian.form

Creator of Landmine University Alex Karellis joins Elysia and Mara to give some insight into physical functionality while still getting madd gainz. Having played football and being a strength coach for 10 years with every sought-after certification in the fitness books, he found something lacking in the rigidity of functional fitness. His program focuses on gait, rotation, and explosiveness. He uses terms that even our nerdy hosts haven't heard or used before in their endless fitness research— ie. Spinal engine?! Tell us everything!!! Tune in to hear how functionality, mobility, and proprioception are not a one-size fits all, but instead an art to be mastered to bring creativity and flow back to the world of getting swole.    Find Alex:  www.landmineuniversity.com IG: .@landmineuniversity   Find us: IG & Facebook: @muscle.spasms .@maramarek .@elysian.form www.befranknetwork.com   COMING SOON: NEW WEBSITE AND PATREON!! STAY TUNED. Wherever you find your podcasts.     

Time and time again we all get headaches, something we accept as being human. But WHAT IF there was a way to prevent many head and shoulder pains from taking pressure off of the upper traps through posture, correct form, and stretches (not just stretching, the *right* stretches) to solve this nonstop issue? Elite NYC personal trainers and overall fitness nerds Elysia and Mara dive into the science of why the Upper Traps (trapezius) overwork when we don't even know it's happening, when we do an exercise even slightly incorrectly, when we rely on painkillers alone. Tune in to hear what causes tight traps, how to prevent it, and how to change small habits to prevent stress headaches in your already stressful life. Find us on IG for the how-tos to go with the science: @muscle.spasms Maramarek @elysian.form Please rate, review, subscribe, share and care! It helps us keep this nerd-train rolling, and hopefully, keeps your life a little more pain-free, healthy, and fitness-minded without pressure. Show by: Be Frank Network: www.befranknetwork.com

Mara and Elysia talk about the popular trend HIIT. Everyone is doing it, but should everyone be participating? LISTEN AND SEE! But for those who love to read...here's a little written preview: What is HIIT Training:   High-intensity interval training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue.  It's great for those who are short on time as a way of maximizing your time spent in the gym. A typical HIT session, not including your warm up, SHOULD last a maximum of 20 minutes. Many of the benefits of HIIT training have been vastly overstated by the media and marketers but there are definitely some advantages to it. PROS: HIIT training SUPPOSEDLY leads to greater EPOC (excess post-exercise oxygen consumption) when compared to continuous exercise. This means that after you have finished exercising, your body will continue to burn calories at a higher rate than normal. The evidence base is small, but at least one study has shown that you can match the training effect of continuous training in less time using a proper HIIT protocol.  You get maximum benefit for decreased time investment. Since we are all super busy and stressed for time, and can't find the time in the day to exercise, this can be very valuable. It has been shown to also increase muscle growth, however, that is not the gold standard of muscle building.  Strength training always wins. Even though there has been shown some benefit, it's not the most valuable way to build muscle.   CONS: Increased Injury HIIT workouts often call for complicated exercise moves, like burpees and box jumps. Trainers warn that doing these moves with the wrong form can lead to pulled muscles and other injuries. Combine that with the rapid-fire pace of HIIT, and you've got a recipe for fitness injuries. Plus, intense routines often put heavy stress on your body, which can cause overuse injuries and joint strains. Work ‘till hurts, like “fitspo” Instagrammers encourage, and you'll find yourself with strained knees and shoulders. HIIT workouts should usually be done no more than 3 times a week. Also, you should start under the guidance of a professional trainer who can ensure your form is stable and correct. This will help prevent injuries from HIIT. Advanced Preparation Despite articles everywhere promise five fat-shredding minutes to a beach body, HIIT workouts aren't for fitness newbies. The complicated moves and intense demands mean this style of training works best for experienced gym-goers. If you want to start a HIIT workout with little prior experience, you need to prepare yourself with weeks of lower-intensity training. There's also plenty of workout prep to do before and after. Dynamic stretching or warm-up exercises before HIIT will minimize the odds of soreness and injuries. Post-workout static stretches are also a good idea to avoid injury and soothe strained muscles. This prep work might take as long or longer than your five minutes of training. Make sure to check out the instagram @muscle.spasms as well as our hosts @Elysian.form and @maramarek           

Mara and Elysia are joined by the classically trained performer who has channeled artistic expression into fitness and social media encouragement Kayla Kleinman. She is a Social Media Coach and Creator @yoursocialmedia.bff, Blogger (Kayla in the City link below), and *loud* Yoga Teacher in our Muscle Spasms hometown, the city that never sleeps, NYC. Through the pandemic year(s) she has had nothing but positive vibes to share through her social media platforms but isn't fake about it. In a world of oversaturated Facetuned photos, unrealistic body expectations, in a panicked and inflammatory political climate, she is a bright voice in the dark. Tune in to hear the importance of self-care and forgiveness, creative expression, and the power of movement, laughter, and for the love of Zeus, REST. Strong legs, clear head, open heart— never fails.   Find Kayla:  @kaylakleinman  @yoursocialmedia.bff Blog: www.kaylainthecity.com/explore/   Find us: @muscle.spasms @elysian.form @maramarek   Be Frank Network: @befranknetwork www.befranknetwork.com

Our fitness nerds, Mara and resident hoser, Elysia are joined this week by the outrageous, no f***s given, homegrown fellow Canadian smart aleck, social media coach, TikTok sensation, and over-the-top training enthusiast Cole DaSilva. If you want real talk, here it is. Cole grew up rough in Thunder Bay, Ontario-- aka crime capital of the country. Through laughter and NSFW descriptions, Cole speaks of his journey through leaving home young, filling his formative years with debauchery, getting deep into heavy drug and alcohol addiction. We talk mental health, creating a successful business, social media (the good and the bad) and having the balls to change your life for the better.  Tune in for the nitty gritty, the full spectrum of mental strength and self-assuredness that we all need a bit of to survive in this crazy world. Check out Cole on IG or TikTok @coleluisdasilva Find us @muscle.spasms @maramarek @elysian.form www.befranknetwork.com

Welcome to Season Two of Muscle Spasms on Be Frank Network with Mara and Elysia as they take a deep dive into the ever-confounding concept of METABOLISM. We've all heard about foods, supplements, activities that "boost" your metabolism-- but what does that mean? Does puberty or menopause affect metabolism? What even *is* metabolism other than a word thrown around the world of wellness willy-nilly? If you stop working out for a while does it slow down? If you buy metabolism-boosting teas, capsules, or powders does it speed it up so you can lose weight faster with less energy expenditure? Based on a worldwide study of nearly 7000 people over 4 decades, the girls discovered a resounding "NO" for all of the above. Tune in to hear how metabolism is measured, how to work with what you've got, and how to avoid scams claiming to speed up an un-speedable process. Resources for this episode, articles, abstracts, and methods are listed in the links below! Check it out, stay smart, stay happy, and stay moving!    And don't forget to check out our Weekly Food Tip and Swole Tip: @muscle.spasms on IG, Facebook, and LinkedIn!  IG: @elysian.form & @maramarek   Medical News Today article for Metabolism Study: https://www.medicalnewstoday.com/articles/adult-metabolism-remains-stable-until-60-study-reveals#Doubly-labeled-water   Doubly Labeled Water Database: https://doubly-labelled-water-database.iaea.org/about   Healthline article discussed and debunked: https://www.healthline.com/nutrition/metabolism-and-age   Additional resources: https://science.sciencemag.org/content/373/6556/808 https://pubmed.ncbi.nlm.nih.gov/18326618/ https://pubmed.ncbi.nlm.nih.gov/16002798/

This week Mara and Elysia jump back into the topic of transgender competition in regards to the latest weightlifting domination by trans woman Laurel Hubbard. This led into a spirited debate about the marketing behind female sports in a male-dominated world of watchers using the WNBA as a template. Where is the line when it comes to fair competition for everyone in the gender spectrum? When does the body you're born with hold you back by giving you an enormous upper hand? How can female sports be advertised seriously to reach a wider, more enthusiastic audience? How can we stop comparing male and female sports and appreciate the fierce intensity of both? Is the system working against us? Can we even accomplish equality in the structure of society we currently have? ON A LIGHTER NOTE— about going heavier— the girls talk everything you can do with a Landmine or just a barbell and a couple dumbbells for the full body control and strength— aaaaand GAINS, PEOPLE! Hypertrophy & pump— the Landmine has it all and we'll show ya how it's done on Instagram and Facebook @muscle.spasms

Dr Dana Cohen joins Mara and Elysia this week to talk optimal hydration, new science, with a full how-to tell all in her book co-written with *FIND NAME GINA SOMETHING* entitled Quench. 8 glasses a day is not only impractical for all shapes, sizes, activity levels, and conditions; it's also OLD NEWS. Tune in to hear what we've been missing this whole time— like how water has a fourth state outside of liquid, gas, and solid. Yep, you heard right— GEL water. Learn how to optimize your nutrition through food, the micro movements needed to pump that hydration through your fascia (entire body seriously) to hold that water in your severely dehydrated cells to improve skin, cognitive function, chronic disease and aid in fat loss, stamina, and overall well being. This is a can't miss episode folks! Let us know what you think or what you'd like to learn more about at majormusclespasms@gmail.com :)

Mara and Elysia record for their last time together IN STUDIO...(but will continue cross continent recording, 2021 technology am I right?!?) And they go out with a banger, talking about BFR Training! BFR training is an exercise technique that manipulates the body’s circulatory system, and when combined with exercise, produces rapid gains in strength and fitness using light-weights, and in a very short period of time. It also aids in recovery and gives a nice little nudge to the pituitary gland to bang out all those good energy and anti-aging hormones! Download, share and tune in to this very informative episode and wish Elysia well in her Florida pursuits! Making big changes can be hard, but can be easier with a little support from our frendz! Thanks for listening!!! SWOLL UP BABIES!

Farmer carries are the nerdy girl in the movie that takes her glasses off & you realize she’s Carmen Electra in her prime. Elysia and Mara tell you why this sexy little gem is so often overlooked, common mistakes, and most importantly why you, yes you, need to incorporate them into your life. Improve quality of life through full body strength, injury prevention, and GRIP STRENGTH (our hands need not hold us back any longer!).  Plus, insider info on exactly how to vet your trainer without being obvious about it, what to look for, and glaring red flags that you should be mindful of before giving your hard earned dollars to a confident beefcake. You’ll have to listen all the way through to find out how your farmers carry will give you power in the sack, we can’t give it all to you in an intro— that’s just proper foreplay. Email us at majormusclespasms@gmail.com or shoot us a DM @muscle.spasms with topics or exercises YOU want to know more about from our experienced fitness nerds. We love you and we’d love if you show your love through sharing, caring, subscribing and hey! A 5 star review would make our entire day. Godspeed, swole army!

In this week's episode we discuss Caitlyn Jenner of all people, as she is running for political office and has brought the hot and fiery topic of transgendered persons competing against/with CIS gendered persons. SHE SAYS NO! And honestly, we can't find a reason to disagree with her.  All Science points to unfair advantages. We also delve into testosterone production and a new study showing a diet consisting of 70% CARBOHYDRATES promotes a higher turnout of that bone and muscle density building hormone...who woulda thunk it! (Elysia and Mara would;) Get into this episode by downloading it now and make sure to hit up @muscle.spasms for your Foooood Tip of the week as well as that Swoll Sesh!   

Mara and Elysia chat from opposite ends of America’s east coast to elaborate on small (and some huge) changes they’ve made to prioritize feeling GOOD for what feels like the first time in a year! Step one: GET. OUT. SIDE. Step two: Don’t punish yourself with fitness with a rushed workout after a full day of work and self talk, both negative and positive. Go for a bike ride, find a hiking trail, get some vitamin D through your chosen layers of SPF, live your LIFE. Yolo?  Mara will walk you through a single dumbbell outdoor workout and Elysia’s going to show you all of her favorite healthier options for plant based and gluten free snacking and easy meals! Email us at majormusclespasms@gmail.com with your favorite cocktail recipe to be featured as inspiration for a healthier cocktail option (with all the booze intact!) for our Boozy Summer Cleaner Cocktails series with your Food PhD :)

Mara and Elysia are back at it sharing that fitness knowledge. This time, they are talking about how LESS is MORE. Snacking on a workout instead of overtraining. They talk actual minutes you should be investing in your health per workout, rest intervals and muscle and fat breakdown for energy. Thank you for tuning in per the usual and please share with your friends!     

Mara and Elysia get their fitness nerd hats on to talk ACCESSORY WORK. What is that? Well, all those muscles you use for your power lifts, your jumps, your running, your cycling, they need a little extra love, they need to be activated and checked in on to ensure they’re firing correctly in higher intensity movements. The girls break down how they program their own accessory days with examples for themselves, for clients, and any fitness level. Find out what your fitness might be missing— and learn how to set yourself up for success with a few bad impressions, raunchy jokes, and charming sh*t-talk.  CALLING ALL COCKTAIL LOVERS!! Email us at majormusclespasms@gmail.com or DM us on Facebook or Instagram @muscle.spasms with your favorite cocktail recipe for our Boozy Summer Healthier Cocktails series starting in June created by our food PhD Elysia. You won’t want to miss it!

Mara and Elysia review the Netflix documentary “The Game Changers” which follows 11 athletes from the strongest man in the world, to the oldest (female!) cyclist to even go to the Olympics man or woman, to pro UFC fighters, to community firefighters and beyond— what’s special about them? They’re all PLANT-BASED. The girls discuss the science about erectile dysfunction, heart attacks, cancer, and how all of these diagnoses could be completely prevented through food. Take a listen and email us at majormusclespasms@gmail.com with your favorite cocktail for our Boozy Summer Healthier Cocktails program that Elysia will spice up so you feel GOOD about your indulgences no matter what they are!  

Yoga Dan, owner and creator of SPROGA joins Elysia and Mara to talk enjoyment of the craft of movement, posture, and espresso (spro!). Through ADD, anxiety, and a surplus of health issues that come with being a 6’10” basketball player he found healing in alignment and folding the body which he spread from Detroit to NYC and now upstate NY. Check out his available classes at www.sproga.com or instagram @hellosproga or @yogadan

NCAA Contoversy, Caffiene, Pre-Workouts — Elysia and Mara discuss the level of respect for womens sports in a male-dominated industry in response to the lack of equipment provided to the female college athletes in the NCAA tournaments. What preworkout do I use? ONE thing has been consistently tried and true, caffiene (when used correctly). There’s a lot of nonsense being sold as sport supplements but your body needs REAL food, REAL water, REAL energy, REAL connection. All this and more in this hilariously unfiltered episode with your favorite NYC trainers!

Oh heyyy, Mara and Elysia, the niftiest diftiest Elite Trainers in NYC are back and are getting into how to add strength and weight to your squat IMMEDIATELY. They talk proper core warm up, trunk stabilization, Post Activation Potentiation, and then pushing metal! Get leaner, Get Stronger, and GET MORE POWERFUL!   

WATER WILL MAKE YOU LOSE WEIGHT AND YOUR SKIN WILL GLOW!! Now that I have your attention, that’s true. Everyone knows that they’re supposed to drink water, this isn’t news, but what not everyone knows is how much? ... when? Does juice count? Elysia and Mara take a deep dive (pun!) into the science of the benefits of hydration and more importantly, the serious effects of dehydration. Anti-anxiety medications, ADHD stimulants, anti-psychotics, compounds that affect the way your brain reacts to stimuli are all heavily reliant on nutrition and water consumption. Do you need to up your dose? Hungry? Sexually frustrated? Having a panic attack? All of these internal needs can be translated incorrectly and the girls explain how staying on hydration not only helps your mind, but might reduce the need for higher dosages and even if you’re not on anything like this, how you can ensure your brain and muscles don’t experience symptoms that make you think you *need* medical help. Masks— are they dehydrating? Or is it just less convenient to drink? All this and more with tips on how to take care of that beautiful vessel of yours.

Mara and Elysia HAD A PLAN TO TALK ABOUT PRENATAL TRAINING, but were derailed by a much needed chat about body issues which affect EVERYONE! In this very, image forward society, we need to have honest conversations about our body image and giving compliments...because WE ARE MORE THAN JUST OUR BODIES! Give it a listen, and maybe next week we will talk about how to receive a compliment! 

Sarrah, creator of DAMN GOOD YOGA and former Broadway triple threat joins Elysia and Mara after ringing the bell signifying her final round of chemo. Cancer is a scary subject, but Sarrah is a ray of raw sunshine: warm, positive, fiery,  unpredictable. She shares the nitty gritty of life beyond the C-word treatments that glare into the soul, testing it to lose faith, and feels that fear, feels the pain, opens her heart, finds love, creates magic, inspires women everywhere with her story, talks strip clubs that she’s never been to but she’s been to, and describes in glorious detail the hilarious joys of robotitties.       Links: @damngoodyoga www.damngoodyoga.com

Alex Baze from Late Night With Seth Meyers, and this weekend's Golden Globes joins Mara and Elysia to talk about, training to alleviate back pain, how to vet a trainer and being paralyzed from upper cross syndrome. What he is doing now for his workouts and how he just happens to be writing for the Golden Globes! Kizmet for this episode to come out this weekend!!!  You shouldn't have to live with back, neck, or personal trainer pain. And reach out to @bazecraze on twitter if you also suffer from "tall"   Please, rate, review, and download...and even better...SHARE! Love y'all. Make sure to check out the food tip of the week and our swoll time on @muscle.spasms Instagram! 

Pete Holman, inventor of the TRX Rip Trainer and the Nautilus Glute Drive joins Mara and Elysia for this week's episode. They discuss training deconditioned and conditioned athletes and anyone that needs to rotate or work on their glutes (spoiler, its everyone).   Make sure to follow @peteholman1 on instagram to stay tuned for updates on his new equipment you can use at home!  Also make sure to check out this week's swoll and nutrition tip available on @muscle.spasms social media!    

Unilateral Training with your Wellness Unicorns, Elysia and Mara. The girls get into the nitty gritty of what unilateral training is, why it's useful, how to incorporate it, and a whole mess of other hilarious fun facts. Why do I need to check in with my feet for a shoulder injury?!  When should I eat after a workout?! What does that have to do with leaky gut syndrome? What would Mara sound like as a classical music radio host? What would Elysia do on a JazzFM channel? All this and MORE on this solo ep of glory. Follow Elysia at @elysian.form and Mara @maramarek   

Mara and Elysia welcome Dr Michele Martinho BACK into the studio to talk BOTOX! Botox isn't just for vanity, but it IS MOSTLY!!! What are the drawbacks to getting botox, medical conditions it treats and the symptoms you should watch out for if things are about to go awry! Becoming addicted to Botox and the benefits! ALSO! Get a discount through the podcast at Dr Martinho's office all this month, by letting her office know you heard about it through MUSCLE SPASMS!!   

Comedian Maddy Smith joins Mara and Elysia to talk about dealing with a battle with the scale and overindulging, how small changes made a huge difference in weight loss and how she maintains her weight and fitness today! 

Sergio Chicon, Comedian and Boxing Instructor, joins Mara and Elysia, to talk about balancing life and training, how to get into a boxing program, finding peace through violence, street fights, where he is training, surrounding yourself with people who will up your own fitness, making it fun and so much more... Follow Sergio on instagram @sergiochicon   

Professor Chase Stone is BACK and very bearded to chat with Elysia and Mara about how to simplify your new year workout schedule as well as flexibility tips for the general population as well as those afflicted with hypermobility. What equipment should I have at home? How many times a week should I work out? How often do I need to do cardio? Do I even need cardio? All these nerdy answers and more from our three trusty pros are found in this episode! New Year, Same You— fresh mindset.

Elysia and Mara sit down and chat about managing stress modalities and proper eating techniques during the holidays. Check out our instagram for a full list of stress management modalities, and our nutrition tip of the week. Follow us here: Instagram, or Facebook

Harrison Lessans joins Mara and Elysia in preparation for his Guinness World Record attempt (completion!) of the most pull-ups in 24hrs. Breaking it down into 5-6 pull-ups every 5 minutes to hit more than 7600 (the current record), if he keeps that pace he could even hit 8,120. This is no easy task but he goes into detail about motivation, how-to, and strength endurance training. Want to go from Zero Pull-Ups to Hero Pull-Ups?! Check in with shoulder mobility, once impingements are conquered, try a dead hang, scapula retractions, add a long band to the bar as your resistance training wheels, work on lat pulldowns and mid-back engagement, put in the practice and the pull-ups will come. We promise!

Ed Cashin, from Truth Training, joins Mara and Elysia to talk how Ed's path to his current career, having a foundation of a wrestler, breathing technique during workout, 7 basic movement patterns, his upcoming calendar and his roaster! Check out everything Ed is about at https://www.truthtraining.com/trainers  

Rena Greenberg joins Elysia and Mara to talk the truth about CBD— how does it work? Do you know what you’re buying through all the misinformation about it? On her deathbed in her 20s, unsolved issue if you ask the doctors, she essentially rescued her own life through nutrition. Her company Rena’s Organics specializes in high potency, organic CBD from the most reliably regulated farms in Colorado to create her supplement line that FRANKLY shouldn’t even be in the supplements category. They are not supplements per se, rather a healthy choice to boost your health regardless of goals with a full explanation as to what it actually does in your body. Potency is labelled and you know exactly what is in each product— do you know what your current “hemp” or “cbd” products are actually made of? On top of this, Easy Willpower focuses on hypnosis and changing the mindset around healthy eating, reward systems, and addiction.

Pamela Price, journalist, ballerina, behcet's advocate and NINJA WARRIOR joins Mara and Elysia to talk maintaining an insane schedule, growing up in a tennis family, rocking red carpets, training through auto-immune disease flare-ups, managing and forecasting flare ups and living within a rock climbing wall! Incredible episode. Incredible human. Make sure to check her out on instagram @pamdrenaline She will change your life for the better!  

Elysia and Mara talk shop with former MMA addict and current OCR enthusiast about mountain racing, tips on how to train, and the welcoming community that is the Spartan and Obstacle Course Race family. One of the most powerful perks of this racing world is the support and freedom to become the strong baddie you were destined to be. Kelsey shares how the Spartan community helped to enforce a greater sense of purpose and self while creating new goals within the sport to hit each season.   

Mara and Elysia deep dive into the new/old lifestyle of Intermittent Fasting and extended fasting. We talk pros and cons, major health concerns, who should try it, who should avoid, and what results participants can realistically expect, spoiler, long term weight loss results are not it!!!. We also talk about the documentary un(Well) by Netflix and somehow we didn't chat about Elysia's boyfriend, but glazed over a visitor in Mara's house. Love you all. Thank you for listening!!

Want to tackle not one endurance sport, but 3, right in a row?! Then check out these tips from Alison Kreideweis of Empire Tri Club. 

Elysia and Mara chat with the endlessly charming star of 1993’s Cool Runnings (COOOOL RUNNIN’S!!) Rawle D Lewis. This lighthearted, candid, and frankly hilarious conversation covers everything from training to portray an Olympic bobsled athlete, how he gets fit for roles, workouts during quarantine, and a whole lotta other Easter eggs about life, love and understanding.

Whether you are looking to run your first marathon or your 100th, this episode will give you the tips to run faster, and with more ease with tips from running coach Lena Placzek! Lena, D1 track athlete and Elite Coach and Personal Trainer walks us through beginning a running program, to introducing fartleks and hydration.  Give it a listen and then give her a follow to learn more at https://www.brooklyntrackclub.com/.  Or follow her online at lenaplaczek.com   

Mara and Elysia discuss the foundation of our body...besides the trunk...THE FOOT, more specifically, THE ARCH! They dive deep into purchasing arch supports or just creating them the old fashioned way...through training: here's a little preview to the cons of BUYING a "muscle" Compression and recoil mechanism in your arch works like a rubber ball and saves up to 17% effort while you are running Some running shoes or inserts can disturb the spring-like function in the feet. As a result, you will end up wasting more energy Moderate pronation is not linked with a higher risk of injury You are least likely to overpronate when you are running barefoot You will hit the ground with more force when wearing a padded shoe. Padded shoes result in a 12% high impact on knees No improvements were seen in the posture, strength, stability, or discomfort after using shoe inserts in a trial Choosing shoes based on arch type made no real difference to overall injury risk in marine corps trainers Zulu population has the healthiest feet despite rarely wearing shoes. European people have the unhealthiest feet despite having access to advanced footwear Identical arch support can bear different results in different people even if they have similar types of feet Shoe inserts or arch support cannot consistently shift the center of the path pressure in the desirable direction Prescribing elevated cushioned heels or pronation control shoes according to your arch type is not evidence based Foot orthosis was found to be of little use for lower limb injury prevention Insert interventions or arch support cannot improve knee joint moments on a consistent basis Short foot exercises were more effective for flat footed students than using arch support insoles Minimalist shoes and barefoot running results in greater efficiency in experienced runners Listen to the full episode for all the pros and cons and benefits of training your feets, instead of just relying on your foot fashion!  

Host of "The Smartest Doctor in the Room" Podcast, and Candida expert Dr Dean Mitchell joins Mara and Elysia to get down and dirty about Candida, because it isn't just an issue in the vaginal area. Top 10 symptoms of Candida overgrowth include: 10 Signs You May Have Candida Overgrowth: Skin and nail fungal infections such as athlete’s foot, ringworm, and toenail fungus Feeling tired and worn down or suffering from chronic fatigue or fibromyalgia Digestive issues such as bloating, constipation, or diarrhea Autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma, or multiple sclerosis. Difficulty concentrating, poor memory, lack of focus, ADD, ADHD, and/or brain fog Skin issues including eczema, psoriasis, hives, and rashes Irritability, mood swings, anxiety, or depression Vaginal infections, urinary tract infections, rectal itching, or vaginal itching Severe seasonal allergies or itchy ears Strong sugar and refined carbohydrate cravings Mara and Elysia talk about their own battle with Candida Overgrowth and success with bentonite clay, grapeseed, grapefruit extract and probiotics. Candida can affect your whole system, from breakouts to sinus infections to gut lining breakdown. Dr Dean Mitchell walks us through symptoms and proper treatment protocol!  All of Dr Dean Mitchell's information can be found through his website at https://www.mitchellmedicalgroup.com You can also follow the ladies on instagram at @maramarek or @elysian.form 

Lulu Lemon Ambassador and Running Coach Shodan Rodney joins Mara and Elysia to discuss running from beginning to expert, proper warm-up and his Lulu Lemon commercial! Download, rate and review! 

We all know that we get sore a day or two after we work out— we’ve always known it’s muscle breakdown and rebuilding— but have we had it wrong this whole time?! Elysia and Mara chat with (honorary) Professor Chase Stone about a fitness research breakthrough that shows that muscle breakdown is NOT responsible for DOMS (delayed onset muscle soreness) but is in fact nerve damage via muscle spindles. Tune in to hear how to train smart instead of chasing the pain we used to rely on to indicate a good workout!

Elysia and Mara dig deep into the benefits of Activated Charcoal and Bentonite Clay! Some of the benefits of both include: Whitens Teeth. Helps Prevent Hangovers. Shortens the Effects of Food Poisoning. Aids Bug Bites & Rashes. Reduces Acne and psoriasis  Boosts Gut Health & Alleviates Digestive Issues. Manages Candida Die off and more! Listen to the episode to hear all of the bennies of these two alternative, natural detoxifiers on todays episode, then follow the instagram at @muscle.spasms or follow our hosts @elysian.form or @maramarek! Enjoy! Please also take a moment to rate, review, share