Strong & Simple Podcast

Hey Strong and Simple peeps! Bringing you an episode after this long hiatus that is actually a recording from Michelle for her Countdown to 2024 Challenge folks last weekend. Thought this could help all of you too, so wanted to share! If this episode is helpful to you, please share with your friends and family and on your social media!  We have some amazing episodes loading for 2024, so if you've missed us, don't worry, we're coming back! If you're interested in jumping into the challenge, we have 3 more weeks to go!  Find out all the details ⁠HERE⁠ ------------------- From the Countdown to 2024 Challenge: It's the first weekend of December and that means we are really ramping up to a solid month of quite likely nonstop holiday gatherings; with family, with friends, and even with co-workers. I used spend the holidays (and most other days TBH) white knuckling my way around food. Starving before events or dinners to save up calorie for the big meals and then ending up feeling full of shame at my lack of "will power" around foods when I eventually overate and stuffed myself - because I was so damn hungry! I would eventually find myself mindlessly grazing or full on binging on foods I thought were off limit foods that I restricted from myself. This would then lead back into a restriction cycle and so on until I just knew something had to give. And the thing that gave was letting go of dieting and a never ending pursuit of intentional weight loss. Shedding, unpacking, and unlearning years of diet messaging, disordered patterns of eating and binge eating tendencies is not an overnight task. It is an ongoing practice and learning experience to let go of perfectionism and treat yourself with compassion and care as opposed to punishment and shame. So what if you are new to this? What if this holiday season is the first one or even the first time you are wanting to stop the cycle and shift to an intuitive, mindful and compassionate relationship with food? First, pat yourself on your back, because you're here for the countdown to 2024 challenge - which is already a great step to supporting yourself not falling into the holiday diet cycle! The most important thing is to be patient with yourself and remind yourself this is a practice and it is not about perfection. In fact, one of the reasons it is so hard to shift away from diets is because we have been so conditioned to follow a concrete set of rules that we can feel quite untethered and even dysregulated without the hard core structure of a diet. We can find it hard to trust ourselves and our bodies. To help you with some structure and guidance, I have jotted down 8 tips to support you as you navigate the next few weeks (and beyond.). There is no stop date this - because it is a practice for life. And again, these are suggestions - there is no right or wrong!

Some days we just don't feel like exercising - this is totally normal! But how do we find that line between recognizing when we should be taking a rest day, when we should just do the thing and the days when we just check the box. Because we are surrounded by so much toxicity in the fitness world we can often feel guilt and shame when we take a day off - even when we're sick! In this episode, Michelle shares a recent experience with triaging whether to take a rest day or just go and do the thing! She disusses: the difference between movement, working out, and training Why "motivation" is often missing when it comes to wanting to workout or train Why action is more important than motivation, especially when we have specific goals we are working towards Questions to ask yourself on days when you don't feel like working out/training Reasons you SHOULD rest and recover Reasons why you might want to just go ahead and train - even if you don't feel like it. Like most things, there is so much nuance and grey when it comes to this topic, even though social media wants to polarize it. Ultimately, to work out or not is your choice, but having strategies to navigate towards a place of empowerment not shame or punishment based decision making can happen!

MLMs are sneaky and it can be hard to tell you're about to get pitched before it happens. In this minisode, Marissa shares some things to look out for to hel you avoid that awkward moment when you have to tell someone you may or may not know that you're not interested.

Technology and having an event to train for can be so useful when helping us reach our fitness and wellness goals. But at some point, it can also become something we overly rely on and forget how to actually connect with our bodies. As someone who loves data, Michelle shares her experiences with leaving expectations and data at the door on some of her running sessions the past year and how this has made the process of running and heading out for these sessions more enjoyable and more sustainable to be consistent with because of removing the pressure to hit a deadline or milestones. If you are feeling in a slump with running or other forms of movement, it might be worth a shot to give yourself a break from the data and the outcome of an event or race too!

Michelle and Marissa are back after a longer than expected hiatus and are digging in deep with the ChiroThin diet; a diet that only licensed chiropractors are allowed to purchase form the company and then sell back to their patients. In this episode we explore: The components of the ChiroThin diet and why it's still just lipstick on a pig The importance of actually eating enough, calories and protein, especially as we age to maintain and build lean muscle mass The big lie of "just lose weight for your health" when the method to lose weight is not promoting healthy behaviors What are some health promoting behavior that could lead to weight/fat loss (that ChiroThin leaves out!) And more! Please note, in the episode Michelle and Marissa discuss calculating grams of protein in a serving of food. As certified nutrition coaches, both DO know how to determine this which is why the part of the episode that we have kept in is so funny. Please enjoy our ridiculousness.

Part of healthy living is healthy and fulfilling relationships: friends, lovers, family, and life partners. In this episode of the Strong and Simple Podcast, Michelle dives into all things dating with love, sex and dating coach, Lisa Acker. Tune in for: What a match maker is and how this is different from a love, sex and dating  coach Why a laundry list of qualities in a partner is not strategy when seeking a partner Examining and healing ourselves to attract  Being matched vs getting coached Getting to the heart of the your repeated patterns with dating and relationships How to alleviate first date anxiety get in the groove for a first date  Where to meet folks when starting to date: how to figure out if a person you are talking with is a going somewhere Common red flags to look out for How to craft a high quality online dating profile to attract great matches for you Importance of authenticity and honesty in your profiles  Cat fishing and why lying about yourself on your profile is not going to actually get you the relationship you are seeking Some guidelines for how online dating works for those who have not dated in a while or dated online Conversation starters for online dating  What an orbiter is in the online dating world and how to spot them so you don't get stuck in their loop. General guidelines for timelines when having conversations with folks online and when to move the conversations forward or to the next step. Setting up boundaries and expectations from the get-go of the first conversation, especially about intimacy  What working with a sex, love, and dating coach can look like!  About our Guest, Lisa Acker! Connect with Lisa: lisaackerSF@yahoo.com https://www.sexyfeminine.com Instagram: @Feminine.sexy Lisa Acker is a love, sex, and dating coach. Having worked as a matchmaker for several years, she has coached hundreds of clients on their love lives and on meeting the right person.  Now, she's moved into her own coaching practice to truly HELP and EMPOWER women in every aspect of loving themselves, creating an amazing relationship with yourself and/or your partner (whether you are single or in a relationship), and meeting the high-value partner of your dreams.  If you need help upping your worth, seeing your own inner beauty, and/or need help in your dating journeys, be it getting first dates or with your online profile or if you are new to dating and have no idea where to begin, then Lisa is here to HELP YOU!  If you have been out there for a while, or are married and not fully satisfied in your relationship in some way (be it physically, or how you are being treated), then Lisa is here to HELP YOU!  Lastly, if you need help owning your femininity and/or sexuality or just want to plain have better sex whether you are single or in a relationship, then Lisa here to HELP YOU! Lisa creates a warm, loving, safe space for her clients to be honest and authentic so that they can truly heal themselves and love themselves for who they are on the inside as that is what she truly believes reflects outer beauty. Lisa wants to empower you in EVERY aspect of your individuality and stand for you (even if you don't know how to stand for yourself). Having gone through her own personal journey to self-love and having worked with many clients and watched their struggles, be it meeting the right man or in their relationships, now she is here to HELP YOU in yours!

There's never a good time for an injury but it can be especially sucky when training for a special event. In this episode, Marissa shares her recent experience with hurting her back while training and how she is navigating not only the physical recovery but the mental and emotional piece of sustaining an injury. *Note - Michelle and Marissa are not doctors or physical therapists and nothing in this episode is meant to be medical advice. Always consult with your own medical professionals for personalized medical advise and treatment.* Alan Thrall "I Hurt My Back" Video

Hey friends! It's been a bit of a busy week for both Michelle and Marissa this week but we'll be back with 2 amazing guest episodes the next two Fridays! Stay Tuned!

After four decades of providing over priced and under nourishing diet meals to those seeking weight loss, Jenny Craig is shuttering it's doors - making this a perfect time for Michelle and Marissa to dig in for a #DietDeepDive. Tune in for: A brief history of the Jenny Craig diet What made the plan so desirable and marketable for dieters The similarities and differences between the Jenny Craig plan and other popular plans such as Weight Watchers, noom, and nutrisystem. Celebrity endorsers of the diet plan Why Michelle and Marissa are not sad that Jenny Craig is shutting it's doors forever. Do you have any experience with Jenny Craig and want to share? Email us at strongandsimplepodcast@gmail.com

Strength Workouts help us to grow muscle, gain strength and maintain bone density among many other benefits! When planning strength workouts, it's important to think about movements that work our bodies unilaterally, or one side/limb at a time in a addition to bilateral as often seen with barbell deadlifts, squats, and benchpresses. In this episode, Michelle discusses: What is a unilateral exercise? Why is it important to incorporate unilateral work into our strength programming? Who should consider upper and lower body unilateral exercises in their workouts? Examples of upper body and lower body unilateral exercises How unilateral work helps us to prevent injuries The impact unilateral work has on our core Tips to make unilateral exercises more impactful! Have examples of you favorite unilateral exercises? Share with us on social media @strongandsimplepodcast or email us at strongandsimplepodcast@gmail.com!

In this episode Michelle and Marissa chat with their special guest, James Norris, the CEO of Handicapable Fitness and author of Feeling Left Out. In this episode they chat about The power of visibility and representation of folks with all bodies and abilities in fitness spaces: in person and online How Hands-Capable Fitness supports folks of all abilities live active lives Inclusion is not just a trendy buzz word How the pandemic shut down actually opened up more accessibility to fitness spaces for folks with disabilities. What trainers and gym owners can consider to make their spaces more accessible to more folks The importance of having conversations and learning about disabilities and environmental tweaks that provide improved access Why it is necessary to have folks with disabilities AT the decision making table and at the center of conversations about inclusion. James' experience with adaptive scuba diving! The disability community is not a monolith - all people are experiencing life and movement in their own ways with their own needs and perspectives How accommodations for folks with disabilities can actually be beneficial for everyone Check out the adaptive scuba program, Adaptable Foundation, James mentions in this episode Watch the Adapting to Dive Documentary on Amazon --------------- About our guest, James Norris, he/him! James Norris, founder of Handi Capable Fitness a 501(c)(3) nonprofit dedicated to helping people get out, be active, and be proud of the life they live. James is also the author of Feeling Left Out, the first in a series of four children's books that highlight how children deal with the challenges of growing up. When James' left his broadcasting career a few years ago, he set out to make positive changes for himself and in turn has impacted the lives of so many others. Handi Capable Fitness exists to help, inspire, and highlight others who are faced with challenges. No challenge should stop someone from doing amazing things. ---------- Connect with James! Website: handicapablefitness.com Instagram: @handi_capable_fitness YouTube: @handicapablefitness Email: handicapablefitness@gmail.com

Marissa delves into some of the great things and drawbacks about group fitness classes and what you should know when choosing between personal training and these classes. Progress typically is limited with group fitness classes because your workout cannot be progressed in a way that continually challenges your body and its adaptations. You may not get as much out of the exercises in a fitness class if the instructor is not able to demonstrate or ensure proper form and technique. Group ex classes are very fun and motivating though. A combination of the two is probably the best approach.

The spring time can be a tough time to protect our peace and navigate all of the summer diet culture marketing that we are bombarded with, especially on social media. In this week's episode, Michelle shares a story of how old feelings about her body bubbled up while doing a morning a scroll through social media and how she processed and pivoted to avoid falling back into a pattern of dieting. Michelle and Marissa discuss: How diet ads infiltrate into our lives from almost every angle in the spring and summer How to reduce the likely hood of these ads reaching you on social media Ways to navigate diet talk when with friends Ways to navigate diet talk at work How body image is not static and even those who have been doing the work and healing can still have bad body image days - and this does not make you a failure! Have thoughts and/or questions? We love to hear from you! Send us a message at strongandsimplepodcast@gmail.com

When you hire a trainer/coach, you are entering a relationship. And like any relationship, it should feel good! You should be able to trust them, feel comfortable and feel supported. And because not all trainers are the same and not all folks who hir trainers are the same, it can take some time and patience to find the right fit - but it's worth it! Most coaches and gyms offer complimentary sessions and/or "discovery calls" so you can get to them and they can get to know you. Asking the best questions at this session allows you to hone in on if this person is going to be the best match for you and supporting you to reach your goals! In this episode, Michelle discusses some the questions she thinks are imperative to ask during that session as well as the importance of you being clear on what your goals are and what you need for support to reach them! Do you have any other suggestions for questions folks should ask when interviewing a trainer or have an experience (positive or not!) that you would love to share with us? Email us strongandsimplepodcast@gmail.com

If you have been anywhere on the internet, then you have probably received numerous ads for items that are marketed as ways to up level your gym game. Some are legit and some are a bunch of B.S. In this episode, Michelle and Marissa chat about their 6 favorite gym products/accessorries that LEGIT make a difference to their gym and fitness game and hope they can be of help for you too! Do you have questions about any of the items in this episode? Do you have a favorite product or item that you love for the gym? Share with us at strongandsimplepodcast@gmail.com This episode does have some visual content that can enhance your viewing/listening! Check it out over on our YouTube!

After getting all her poop euphemisms out of her system, Marissa digs into the latest data about probiotic supplements, which shows they are not only unhelpful, but possibly harmful as well. Many Americans take probiotic supplements believing they will improve their digestion, relieve various conditions, and create a healthier gut. However, the preponderance of scientific data shows that for the vast majority of people, these supplements will do none of that. The latest data, actually shows that probiotic supplementation may actually be harmful by decreasing the diversity in our gut bacteria, thereby creating imbalances that can lead to a slew of health problems. If you're concerned about your gut flora, your best bet is to consume foods that are rich in probiotics, like fermented foods such as sauerkraut, and yogurt. You also need to feed those bacteria by eating plenty of foods rich in fiber.

It's the second biggest season for fitness and wellness (after the New Year rush) and if you are thinking about starting a new or updated fitness routine, you might be feeling overwhelmed with the options and phrases that trainers and coaches use to describe their methods and programs. The best program and training design/package is ultimately going to be the one that keeps you engaged and on track towards your goals, so finding a coach/trainer that can best meet your needs might take some trial and interviewing to get the right fit! So that you can make informed choices that are best for you and your goals, in this episode, Michelle explains: What customized programming is and who might want to consider this option What group programming is and who might want to consider this option The difference between live training sessions and "remote coaching" What does coaching mean and how can this amplify the programming (either group or customized) that you're following If you have been wanting to train with Michelle, she has a highly curated package just for this spring: Spring Into Strong. You can find out all the details and snag your spot HERE or email her at michelle@michellefarrellfitness.com Think a group program with coaching will support you with your fitness endeavors? Come join us in Straight Up Strong for your first month for $49! Enroll HERE! Not sure which option is best for YOU? Schedule a call with Michelle to chat! CLICK HERE

In this super quick minisode, Marissa gives you the quick and dirty on what you need to know about fiber! The overwhelming majority of Americans don't eat enough fiber The average American only hits half of the daily recommendation for fiber intake Fiber plays a number of important roles in our body Be careful when you start increasing that fiber intake!

Are you experiencing fatigue that doesn't seem to alleviate with rest and sleep? Are finding yourself overwhelmed, forgetful or uninspired by tasks that typically bring you joy ad satisfaction? You might be experiencing burnout. In this episode Michelle chats about her own experience with burnout and some tips to recognize and shift your energy to help prevent it. Disclaimer: Michelle is NOT a medical professional or mental health therapist/professional. If you are experiencing stress, depression, burnout etc, please seek the support of a professional that specializes in these areas. A podcast does not replace medical support.

Michelle and Marissa explore Red Light Therapy and Near Infrared Therapy, Muscle Testing or Applied Kinesiology, and cold showers sharing their thoughts on each and having some laughs along the way. They're not here to yuck someone else's yum, but they do want to offer some considerations before diving into each of these, the biggest of which perhaps being whether you have the basics of healthy habits covered first.

Marissa has been doing some thinking about the American Academy of Pediatrics' recommendations on children with BMIs in the overweight and ob*se range and it's made her want to share some thoughts about the recommendations around weight loss surgery in particular. In this minisode, she resurrects an episode from an old podcast discussing an article on bariatric surgery for teens to illustrate her point. There are so many potential long-term effects to consider when it comes to weight loss surgery and it all begs the question: can someone under the age of 18 truly consent to all of that? Is it really worth the weight loss to put a growing and developing body at profound risk of nutrition deficiencies? The new recommendations pay lip service to the fact that weight is the product of so much more than individual blame yet miss the opportunity to focus on factors that really do profoundly impact a child's health and well-being, such as whether they are safe at home, have access to fresh fruits and vegetables, have stable housing, etc. Conversations centering blame for an individual's weight on the individual are inherently fatphobic and harmful. There is an immense risk of harm to the child when discussions of weight loss and body size are pursued.

If you are working on reframing your relationship with fitness from one that kept you chasing weight loss and burned calories you might find that those old thoughts and habits die hard. This is super normal - and workable! In fact, this mindset reframe is more like a light dimmer than light switch - it's near impossible to simply switch a switch and go from a negative, unhealthy relationship with fitness to one of all healthy and positive thoughts and actions. Most of us have a lifetime of unlearning and healing to do as we move forward. This doesn't mean it's not doable - it is! In this episode, Michelle and Marissa discuss some of the thoughts and habits around fitness that can up for them, potential and common triggers and some ways to navigate these thoughts when they do occur. We are not mental health therapists or disordered eating medical professionals. If you are seeking support with an eating disorder, please seek the appropriate medical support from the appropriate trained medical professionals.

In this episode we continue to explore our theme of the past few episodes of having a beginner's mindset and discovering how much we can enjoy something new if we allow ourselves to be stretched outside our comfort zones. Michelle discussions with us her life long experiences with fitness and the pivotal moment that her relationship and attitude towards lifting "heavy" shifted - and it was more about her mental readiness than her physical readiness. If you have a strength training journey story you'd love to share with us, please reach out at strongandsimplepodcast@gmail.com to share with us! We would love to have you on as a guest! Looking for support and guidance this spring with strength training - either as a beginner or seasoned lifter? Michelle has a very special training package, Spring into Strong open for enrollment for 5 folks now! Find out all the details and grab your spot at: www.MichelleFarrellCoaching.com/SpringIntoStrong

Michelle and Marissa welcome back Coach Tina Tang for this episode and dig into MANY fitness and nutrition topics that so many women can connect too! The social impact and aspect of fitness Navigating fitness marketing and lingo The impact of hormones on building muscle The role of the patriarchy and diet culture on how we feel about our bodies and what we think/feel we should look like Protective properties of fat The complexity of emotions around weight loss and body image The mental and physical emotions around chronic dieting Consistency: it's not all or nothing! Toxic wellness marketing aimed at women over 40 Sleep in peri and post menopuase The danger of labeling foods as "good" or "bad" The power of embracing our bodies as they are Quick fixes versus the long game for fitness, nutrition and sleep The power of habituation with "trigger" foods Nutrition for fitness and everyday life! Be sure to tune into this episode as well as episode 7 when Tina was last one the pod! Episode 7: It's Never Too Late to Start! with Coach Tina Tang About our guest: Coach Tina Tang (she/her) is the fit at 52 strength coach, helping women 40+ determined to lift weights for the rest of their lives. You can find Coach Tina on the gram @ironstrongfit and ironstrongfitness.net Coach Tina is also the co-founder and co-coach of Straight Up Strong @straight_up_strong, online strength programming, workouts and coaching for women over 40!

In this minisode, Marissa shares her story of how she got started with weight lifting in her mid-30s - a continuation of the theme of this month's episodes of getting into fitness modalities later in life. She talks about overcoming your fears and anxieties around judgment and gymtimidation. And shares the lessons she's learned along the way in the hopes that it's helpful to anyone listening who thinks it's too late to get started.

In this episode of Strong and Simple Podcast, Michelle and Marissa have the great pleasure to chat with Casey Westbrook (she/her) a strength and conditioning coach for women who love the outdoors, adventure, and recreational sports! During the episode they dig into many topics including: Finding a fresh start with a new sport after an injury What is mountain biking and how to get started in the sport What skills are practiced when mountain biking Having a beginner mindset Reframing what it looks like to be an athlete Navigating body image as women in sports Shifting mindsets around the purpose of sport and movement Occupying spaces that are not typically viewed as being safe for women Navigating "comparisonitis" when training with other women The best snacks for spending a day mountain biking About Casey (she/her): Casey Westbrook is a strength & conditioning coach for women who love the outdoors, adventure, and recreational sports. As an avid MTBer she is passionate about helping other outdoorsy gals get strong so they can enjoy their sport more or reach their next level. Instagram: @caseymwestbrook Website: www.caseywestbrook.comhello@caseywestbrook.com

A very common question Michelle receives from folks is "how do I know when it's time to increase the weight I'm using for an exercise?" In this mini-side, she answers this question and chats about: What is progressive overload? What is RPE? What does "reps in reserve mean? Other ways to measure progress than an increase in weight Want more information about some of the other topics discussed in this episode? Check out these previous episodes! What is RPE and Does it Matter? What is Progressive Overload? 5 Ways to Make Your Strength workouts More Challenging!

Collagen has had a huge rise in popularity over the past few years: is it really all that? Should you be supplementing with collagen? In this episode we discuss: What is collagen? What collagen does for our bodies. Different forms of collagen. If bone broth is really the bees knees or overrated How to find a quality supplement if you choose to supplement with collagen.

What is a calorie? How do we use them? What are the biggest calorie-burners we do as humans? What is a calorie deficit and how long is it OK to be in one? Marissa answers your burning questions about calories in this week's minisode!

Michelle and Marissa dive into this controversy-riddled MLM covering their products, business models, and multitudinous lawsuits. They cover the questionable ingredients of Herbalife products, the health issues they've been linked to, the accusations the company has faced of being an illegal pyramid scheme, and how they have evolved over the years. This is a truly a what-you-need-to-know episode!

If you are looking to start strength training but are overwhelmed by all the options and suggestions and advice out there, tune into to today's episode where Michelle walks us through 10 tips to get started! If you are seeking a structured program designed specifically for beginners facilitated by 2 highly qualified coaches, then you are in double luck because Fitness Academy for Beginners with Coach Michelle and her co-coach Coach Tina starts March 8th! This 6 week course walks you through each of the big 6 movement patterns, squat, hinge, push, pull, lunge, and carries with 1 live session a week and a guided homework workout between sessions. At the end of the 6 weeks you will: Feel more confident and comfortable to walk into any group fitness class or fitness space armed with knowledge about the 6 big lifts and variations that work for your body! Go from zero strength training to knowing what exercises to do every week and how to do them. Excited to keep going in your strength training These six weeks are just the beginning for you and your training adventures. Think of FAB as your prerequisite course, laying a solid foundation for this life long habit. Click here to learn more and register! Have questions? Email Michelle at Michelle@michellfarrellcoaching.com

Michelle and Marissa chat about trends they have been finding on Tik Tok and other social media apps and discuss if they "smash or pass" on them and why. Some of these trends are relatively newish and others are remakes of the same old diet culture that's been floating around for years! In this episode we discuss: Is cottage cheese having a cauliflower moment or are we trying to make fetch happen? The downside of one size fits all fitness recommendations The potential consequences of filming yourself and others in the gym and other public spaces Our feelings about "what I eat a day videos" We can not thank you enough for listening along with us for almost 100 episodes! All of your listens, shares and follows have helped us reach more folks: thank you! If you have not already we would be forever appreciative of you leaving us a review! These also help more folks find us! xo And as promised, here's the tip Tok video Michelle sent Marissa: enjoy! Click here for Tik Tok video

Happy Valentine's Day! Is there really anything better to chat about today than heart health?

You've probably heard the ads for Noom, a weight loss app that proclaims to be not a diet. An app that uses "science and personalization to help you lose weight and keep it off for good." Maybe you've wondered what makes them different but you go to the website and can't actually find much out - unless you take their "get started quiz." Well, Michelle did the work for you. She took that (very long) quiz and followed their plan for a week - and what did she learn? Take a listen to find out. Content warning - this IS a diet deep dive of a weight loss app so there is quite a bit of discussion about weight, calories, weighs, etc. In this episode, Michelle attempts to give an as unbiased review/overview of noom as possible and she and Marissa delve into: What the main components and the premise of the app are A discussion about daily weigh ins A discussion about labeling foods in a colored system that mimics a stop light and why that's problematic The potential good parts of this app including nutrition education and some accessibility features Yo-yo dieting How to deal with trigger foods How to correctly pronounce Tostitos That noom is a weight loss app - it's purpose is for weight loss so therefore it is based on the principle of CICO (calories in, calories out) and being in a calorie deficit; so, nothing new

Diet culture has gone wild this week...again. Marissa talks about the disgusting TikTok she saw this week and shares some better, more delicious ways to get some solid protein in at breakfast.

While we work on a really episode detailing Michelle's experience "undercover" using a popular diet app! In the meantime, we suggest you listen to some of our earlier episodes you may have missed!

If your workouts are feeling too easy or if you stop feeling and seeing progress, you might not be challenging your muscles enough any more to get stronger and build muscle. Your first impulse is to increase the amount of weight you are using. If you are working out at home or if the gym is busier than usual, you might not have access to weights that are challenging enough to meet your strength progress needs. So what can you do to continuously challenge yourself and make progress with your strength training workouts besides increase the weight you are using? In this episode, Michelle discusses 5 ways (besides increasing your weight amount) to increase the challenge level of your workouts! Was this episode helpful? We'd love to hear from you! Email us strongandsimplepodcast@gmail.com or DM us on the gram @strongandsimplepodcast. Be sure to give us a follow so you never miss a new episode when they drop on Tuesdays and Fridays! And we always very much appreciate your shares with friends and on social media. Thank you for being amazing!

In a fitness world that aims to make movement more complicated than it needs to be, Coach Marjorie Francis strives to simplify it while making it more accessible for her 9 to 5 crew! In this episode we chat: Simple ways for folks who are short on time to incorporate more movement into their lives MJ's love for kettlebells The joy of learning new things How getting back to basics with movement can be a game changer for many folks when it comes to their relationship with movement The importance of finding community and being seen and heard as part of the community Coach MJ is a size inclusive and anti-diet kettlebell coach that guides and supports the 9 to 5 crew in getting stronger and moving better. Instagram: @michie27 Tiktok: @marjoriemichelle4 website: https://marjorie-francis.my.canva.site/

In this week's minisode, Marissa dissects a video trend making its way around social media where trainers claim training your obliques will make you "wider." Is this really true? Why is advice like this problematic and counterproductive? What are some red flags to look out for from social media trainers?

Hey friends! It's January and the diet ads and mlm huns are hitting the ground HARD this season! One diet/mulit-level marketing company that is creeping out and about on social media right now is Optavia - you may have seen folks you know posting about this or even sliding into your DMs with promises of fast weight loss! Because of this, we felt like this episode (previously 5 from August 2022) all about the Optavia diet and the compensation plan should have a re-release so that you can all learn more about it before making a decision to join and be armed with the knowledge you need to confidently decline any invitation that comes your way to try this diet. Have other diets you'd love for us to deep dive? Email us strongandsimplepodcast@gmail.com

Content warning: Discussion of calories and calorie manipulation in this episode as well as weight loss Over the past few years, there's been quite a bit of buzz around counting macros and how this is a non-diet, non-restrictive solution for weight loss. So you might be asking yourself, is this method of tracking something I should do and try? To help you answer this for yourself, Michelle attempts to explain, in an objective way, what counting macros is, what it involves and how to get started if that's what you choose for yourself. In this episode she explains: What the 3 macronutrients are and why they are important How macro counting/tracking works Folks who this method could work well for Folks who should consider avoiding this method of nutritional tracking Some of the benefits of macro counting Some of the pitfalls of macro counting If there is a diet or program you would love for Michelle and Marissa to break down for you or do a deep dive on, please email us at strongansimplepodcast@gmail.com so we can add it to our list!

This episode was originally recorded as a YouTube video which can be found on the Straight Up Strong YouTube channel as of 1/17/2023. Some parts of this episode might be better illustrated in the video format so tune in over there if it's most helpful or for a double dipping of knowledge! ---------- What is RPE? What is RPE in relation to strength training? Why might we want to know about the Rate of Perceived Exertion? Do YOU need to worry about this metric? ------- There is so buzz and information out there in the fitness world that it can be REALLY confusing to know what to focus on and what is filler. In this video, Coach Michelle discusses: 1. What RPE is 2. Why this can be beneficial for us to be aware of 3. Who should pay attention to this rating scale 4. Who doesn't need to stress too much about it 5. Examples of what an RPE 7, 8 and 10 look like for Coach Michelle with the kettlebell overhead press 6. Things that can impact RPE from day to day 7. Tips for you to determine your RPE when strength training in a way that is functional and useful! ------------ New to strength training and looking for support from highly qualified coaches with no diet culture BS and trendy filler content? The next cohort of #FitnessAcademyforBeginners start February 1, 2023! This is Coach Tina Tang and my 6 week course designed specifically for women who want to learn how to strength train. It's home based and dumbbell/body weight based. Learn more and jump on the waitlist: www.StraightUpStrong.com/FAB We will open enrollment to the waitlist first and host 2-3 cohorts a year- so if you think this is for you- jump on! We have filled our spots the past 2 cohorts and want you to get a spot if this is for you! (You don't have to enroll if you are on the waitlist but you'll have first dibs on the spots!)

We've all heard it - from the media, from our parents, even from health practitioners. But is breakfast really the most important meal of the day? Where did this idea even come from? Marissa breaks down where we got this notion from and whether or not it's actually true. Does eating breakfast really ensure lower body weight or better health outcomes? Could skipping breakfast be bad for your health? Is it really essential to eat a balanced breakfast every day? You're about to find out!

In this episode, Michelle and Marissa break down what they think will be trends in the wellness and diet industries in the new year. From weight loss drugs to sneaky marketing to new diets, they break down what you need to know about them. Not to be Negative Nancy's, they also share what they are excited for in the new year and catch up a bit on the shenanigans that have been going on since the holiday break.

Happy New Year, Strong and Simple fam! Are you someone who is pro new year' resolutions or do you think they are waste a time? Maybe your opinion falls somewhere in the middle? Where ever you fall, there might be a better way to frame resolution making - and it's not necessarily a do it or don't do it conversation! In this mini-side, Michelle discusses her method for creating goals and assessing progress for herself and supporting clients with the process anytime of year. Looking for fitness and/or nutrition support from a qualified coach with a non-diet lens? Schedule a free discovery call with Michelle to see if the services align with what you are seeking! Schedule here!

Well, we had different content planned for this episode but we digressed...a lot... and kept it as our episode this week. But hey! It's fun! This is our last episode for 2022 and we are recounting some of our favorite moments and episodes.

In Michelle's weekly email Strong Sunday Newsletter that she sends with her co-coach and partner for Straight Up Strong, Tina Tang (check Tina out in Episode 7!) Tina sent out an email titled "you must do this to age healthy" that really resonated with folks. In this episode, Michelle chats about how fitness and nutrition and health messaging, especially on social media, can feel overwhelming and cause stress about how to fit it all in! But in fact, how we achieve overall wellness is actually in what fits our individualize lives - it's not one size fits all and while it would be amazing to do all the things that are recommended to us, it's actually unlikely that most folks can do all the things, consistently and sustainably. So what is the most important thing to do for your health? Tune into the episode to find out! Check out Coach Tina on Episode 7 of the Strong and Simple Podcast Here Join the Strong Sunday Email Newsletter --------- Join Michelle through 1/1/2023 for #100SwingsADayForTheHolidays ! It's a fun anchor activity for myself - to stay consistent and enjoy myself - be playful and not take things so seriously! Do you have to swing to join me for this? Nope! Pick anything that you love to do that gets you moving in away that feels great (and maybe challenging!) and do as a stand alone or add on to a longer session. Do you have to do everyday? You literally don't have to do anything you don't want to do or brings on stress -

Are you feeling overwhelmed and unmotivated to do the things that you love doing? These might be signs of burnout. While the symptoms and signs of burn out can vary from individual to individual and even in various instances for the same person, there are some common signs and also some simple ways to nourish ourselves, mind, body and spirit to help us come back from burn out and prevent it. Join Michelle and Amandine Ayala, CEO and founder of Bloem et Moi Tea Blends for a soothing conversation that touches on: Signs of burn out Discovering and tapping into our creativity The science and benefits of cannabis, hemp and CBD The ritual of tea drinking Incorporating more mindfulness into our lives as self care In the words of Amandine: "Self Care Leads to Self Love and That Leads to a Better World!" About Our Guest: Amandine Ayala, founder & CEO of @bloemetmoi, is is a tea alchemist, hemp & cannabis consultant, radical self-care activist, and crazy cat lady. She creates luxury hemp tea to elevate your self-care and is the creator of Bespoke signature teas for businesses. Find and Connect with Amandine (and take the self care quiz!): https://www.bloemetmoi.com

Have you ever been to a gym and seen folks lifting barefoot or watched a YouTube video or instagram video and someone was training with bare feet and wondered why someone would decide to go without shoes for strength training? In this mini-side, Michelle highlights the ways training barefoot is amazing - why you should consider taking off your shoes to strength train and tips to get started!

Not sure what to give a friend or family member who loves fitness this holiday season? Be sure to tune into this episode for Michelle and Marissa's top 10 (and some bonus ideas!) non-diet fitness, wellness, and nutrition to give this year! Hear something you'd love to receive? Send this episode to your loved ones as a gentle hint for ideas for your wishlist! Happy gift giving! ------ Where to find featured items and creators highlighted in this episode: Iron Strong Jewelry by Tina Tang for all the adorable fitness themed jewelry items! Empowered Eating Journal by Marissa Szabo Books to Preorder: 1. Deconstructing the Fitness Industrial Complex: How to Resist, Disrupt, and Reclaim What It Means to Be Fit in American Culture Editor: Justice Williams, Roc Rochon, Lawrence Koval 2. The Body Liberation Project by Chrissy King Ultimate Sandbag - add some fun extra core and stability work into this piece of equipment that stores nicely! Lume deodorant - stay fresh! Fre Skin Care for active skin that sweats! Use code MICHELLEF to alway get the best savings (Michelle does get a small kick back when you use her code so thank you!) Best Life Meal Prep if you live on the North Shore of Massachusetts and are seeking high quality meals delivered to your home for your busy weeks! Working Hands for callous care Resistance loops: small but mighty addition to workouts at home, the gym and even when traveling! - Michelle's favorite fabric bands!

Tis the season to be jolly and merry and super busy! During this magical time of year between Thanksgiving and New Year's Day, we especially want our movement routine to enhance our life, not add more stress to it. In this mini-sode Michelle breaks down her top 5 tips for consistency with workouts during this busy and often stressful time year and provides some examples of how she applies these strategies to her own training schedule. ----------------- Seeking a fun way to add some short bursts of movement into your routine this holiday season? Join Michelle on the gram for her #100SwingsADayForThe Holidays consistency challenge. Now, this can look like anything you want it to and can be adapted for something like 100 squats if you are not a kettlbell swinger. The mission is to have some fun with movement for 5-10 minutes a day through the new year. No need to sign up for anything, but Michelle would love to see and share your posts if you join the fun so be sure to tag her @_michelle_farrell and use the #100SwingsADayforTheHolidays tag on instagram!