Bend and Snatch

In this episode of Bend and Snatch, host Pennie Varvarides talks with Garrett Kuljian, AKA  @Gmoneymvmt , about flexibility, movement, and hand balancing. Garrett, a doctor of physical therapy and hand balancer, shares his journey into flexibility training, starting from Olympic weightlifting to mastering handstands. They discuss integrating strength and flexibility in training, the importance of prioritising flexibility, and the challenges of balancing different training goals. Garrett also shares insights on injury prevention, the role of flexibility in overall fitness, and his personal achievements in flexibility and strengthMain TakeawaysFlexibility training can be integrated with strength training for better results.Prioritising flexibility can lead to long-term benefits in movement and strength.Flexibility training requires patience and consistency.Understanding personal training goals helps in structuring effective workouts.Find Garrett on Instagram: https://www.instagram.com/gmoneymvmt or on YouTube: https://www.youtube.com/@Gmoneymvmt Find Pennie on Instagram: http://www.instagram.com/superpennieTrain with Pennie: ⁠https://tinyurl.com/StrongHabitsAp⁠Discount Code: YOUTUBE25

Coach Gabby Brost shares her journey as a strength athlete and coach, discussing her experiences with Ehlers-Danlos Syndrome (EDS), Celiac Disease, POTS and chronic fatigue, and how it has shaped her approach to training and coaching. She emphasises the importance of creative problem-solving, communication, and autonomy in coaching, particularly for individuals with chronic conditions. Gabby also highlights the significance of strength training in improving quality of life and resilience, and the need for exercise modifications to make training accessible to everyone. The discussion touches on managing pain and fatigue, the psychological aspects of training, and the empowering nature of strength training for individuals of all backgrounds.Find Gabby on Instagram @gab_wickedstrongFind Pennie on Instagram or TikTok @superpennieTrain with Pennie: https://tinyurl.com/StrongHabitsApDiscount Code: YOUTUBE25

Unlocking old school strength: how forgotten lifts could be the secret to moving well in your 50sIn this episode, Pennie speaks with James Fuller, AKA @strongmanarcheology, about bringing old school strength training into modern physical cultureThey look at the benefits of incorporporating old style lifting into your routine and ways to fit these old lifts in to your trainingThey also discuss a couple of famous old school strongmen, including Maxick and Arthur Saxon. Find James on Insta @strongmanarcheologyFind Pennie on Insta or TikTok @superpennie or YouTube @CoachPennieThe books mentioned in the episode:Muscle Control, Maxick (1911)Great Strength & Muscle Control, Maxick (1914)The Way To Live, George Hackenschmidt (1872)Development of Physical Power, Arthur Saxton (1900s)

In this conversation, Coach Pennie and Dr Richie Kirwan delve into the complexities of nutrition, particularly focusing on Joe Wicks' recent documentary that sparked widespread discussion about Joe's black and white thinking around food, along with the risks and benefits of ultra-processed foods.They explore the misconceptions surrounding ingredients like aspartame, the role of nutrition experts, and the societal implications of food accessibility. The dialogue emphasises the importance of understanding food labels, the dangers of food fear and orthorexia, and the need for a balanced approach to diet that includes both whole and ultra-processed foods in moderation.Ultimately, they advocate for a more nuanced understanding of nutrition that considers individual needs and societal factors, rather than demonising specific ingredients.Find Pennie on Insta: @superpennieFind Richie on Insta: @dr.richie.kirwanTrain with Pennie: https://tinyurl.com/StrongHabitsApDiscount Code: YOUTUBE25

In this episode of Bend and Snatch, Coach Pennie and Elana Jones discuss the evolution of flexibility and strength training, the importance of measuring progress, and the differences between flexibility and mobility. They explore the different types of flexibility training, the benefits of combining flexibility with strength, and offer practical tips for incorporating flexibility into your training. The conversation emphasises the importance of enjoying fitness and finding personal passion in training.Instagram:Elana: @freedominflexibilityy Pennie: @superpennie Join the Strong Habits App for strength and flexibility training programmes: Strong HabitsDiscount Code: YOUTUBE25Chapters00:00 Introduction to Flexibility and Strength Training02:57 Personal Training Journeys and Evolving Focus05:55 The Importance of Flexibility in Fitness09:03 Measuring Flexibility Progress11:42 Understanding Flexibility vs. Mobility14:39 Different Types of Flexibility Training17:31 Benefits of Combining Flexibility and Strength20:23 Basic Flexibility Goals for Everyone23:28 Incorporating Flexibility into Daily Life26:24 Realistic Flexibility Training Expectations29:26 Creating a Flexibility Training Session32:15 Final Thoughts on Flexibility and Fitness

In this episode of Bend and Snatch, Coach Pennie shares inspiring stories of strong women from the Bronze Era of strength training. Highlighting the remarkable feats of Lulu Hurst, a young illusionist, Katie Sandwina, a circus strongwoman, and Vulcana, a British performer known for her incredible strength and bravery. The conversation explores the societal challenges these women faced and their impact on the perception of female strength throughout history.Follow Pennie on Instagram: @superpennieTraining: Strong Habits Members App

Join Coach Pennie and Dr. Sapphire Cartledge as they explore the crucial role that sleep plays in maintaining health and preventing dementia. Discover how getting the right amount of rest can significantly impact your memory function and reduce the risk of diseases.They cover the six pillars of health and provide some simple steps to help listeners live their best lives. Pennie also shares a story about how they accidentally almost joined a cult.Key Takeaways:- Consistently getting fewer than 7 hours of sleep increases dementia risk by 33%- Eating the rainbow is a simple way to get as many nutrients into your diet as possible- Be careful you don't end up in a cult searching for better health and wellnessHighlights:The science behind sleep and its impact on brain health. Practical tips for improving sleep quality and establishing a healthy routine. The six pillars of health and how sleep fits into the bigger picture.Guest Info: Dr. Sapphire Cartledge specialises in public health and shares her insights on the transformative power of sleep.This is the podcast Pennie mentions talking about the cult! https://open.spotify.com/playlist/3bDG9OE1JqEwdFQVkugGmm?si=b65dbc46c75a42d4 Connect with Us:Follow Dr. Sapphire on Instagram: @DrSapphireCartledge Follow Pennie on insta: @superpennieLeave a review and let us know your thoughts!#SleepHealth #DementiaPrevention #WellnessJourney

Dr. Carolina Are discusses her unique position as a pole dancer and academic, exploring the intersections of performance, censorship, and social media dynamics. Discussing the evolution of censorship across social media platforms, the impact of deplatforming on creators, and the challenges of navigating social media as a space for work and community. Carolina emphasises the need for transparency in tech companies and advocates for a more equitable digital landscape.Chapters00:00 Introduction to Dr. Carolina Are.01:08 The Dual Identity: Academic and Pole Dancer05:38 Reclaiming Body and Sexuality09:53 Researching from Within: The Insider Perspective14:19 The Impact of Censorship on Social Media20:15 The Economics of Social Media26:11 Navigating Visibility and Safety31:39 The Double Silencing Effect34:28 Demanding Transparency from PlatformsReferences:‘Dysfunctional’ appeals and failures of algorithmic justice in Instagram and TikTok content moderationhttps://www.tandfonline.com/doi/full/10.1080/1369118X.2024.2396621#infos-holderThe Emotional and Financial Impact of De-Platforming on Creators at the Marginshttps://journals.sagepub.com/doi/full/10.1177/20563051231155103Post-social media: de-platformed users’ challenges to belong in ‘corpo-civic’ spaceshttps://journals.sagepub.com/doi/10.1177/13548565251336051Sex on Stage - anthology, Alison J Carr, Lynn Sallyhttps://www.bloomsbury.com/uk/sex-on-stage-9781350443624/Ben Tarnoff, Internet for the People https://amzn.to/4kseeqtFind Dr Carolina Are:Instagram: @bloggeronpole Tiktok: @bloggeronpoleWebsite: bloggeronpole.comFind Pennie:instagram: @superpennieImage credit: Exotic Hell by @elleemme75

In this engaging conversation, Coach Pennie speaks with Lucinda Livingstone, a queer coach, nutritionist and leisurely hybrid athlete, about their journey through marathon training, overcoming injuries, and navigating competitive sports as a non-binary human. Lucinda shares their experiences with injury recovery, the importance of setting realistic goals, and the joy of being a hybrid athlete who enjoys various fitness modalities without the pressure of trying to win anything. Lucinda and Pennie discuss the evolving landscape of gender categories in sports; they explore the accessibility of running for trans athletes compared to functional fitness competitions like CrossFit and Hyrox; and they share tips for overcoming gym anxiety.Find Lucinda:Instagram: @lucinda_fuzzcultureclubSpotify: Small GainsTiktok: FuzzcultureclubListen to Pennie discussing hypermobility and neurodivergence on The Small Gains Podcast with LucindaFind Pennie:Instagram: @superpennieTiktok: @superpennieYoutube: @coachpennieChapters00:00 Introduction to Lucinda Livingstone03:04 Overcoming Injury and Marathon Experience06:02 Injury Management and Resilience in Sports08:54 Expectations and Goal Setting in Marathon Training11:51 The Concept of Leisurely Hybrid Athlete14:52 Navigating Competitive Sports as a Trans Person24:19 Navigating Gender Categories in Sports28:00 The Accessibility of Running for Trans Athletes29:30 Overcoming Gym Intimidation for Queer Individuals42:39 Embracing Failure and Self-Compassion

In this solo episode of Bend and Snatch, host Pennie reflects on various themes surrounding fitness, body image, and personal growth. They discuss her own experiences with body image, the importance of strength training, and the misconceptions surrounding women's fitness. Pennie shares transformative stories from their clients, emphasising the impact of fitness on confidence and self-worth. They also address the evolution of her perspective on fitness and nutrition, highlighting the importance of critical thinking in the fitness industry. Throughout the episode, Pennie encourages listeners to embrace their bodies, challenge societal norms, and prioritise their health and well-being.[CORRECTION: In the ep when talking about cellulite, I get the cell structures the wrong way round. If you're watching the episode, you'll see an image showing that women's connective tissue is straight (which causes little bubbles at the top of the skin to be visible) and men's is crisscross. This is the reason we can see cellulite and why there's nothing you can actually do about it.]Socials:Intasgram: @superpennieYouTube: @CoachPennieTikTok: @superpennie

In this episode, Pennie Varvarides shares a little insight into how ADHD has impacted their weightlifting and discusses the concept of demand avoidance. They discuss their experiences leading up to a weightlifting competition, the impact of ADHD on their training, and the importance of understanding personal motivations. Through this short story, Pennie highlights the significance of finding joy in various activities rather than focusing solely on competition. And offers insights into managing ADHD-related challenges.TakeawaysCompetition doesn't motivate PennieDemand avoidance is a common issue for many with ADHD.Avoidance cycles can lead to unexpected behaviors in training.Competing requires a singular focus - something Pennie can't even truly comprehend (lol).Pennie needs a bit of chaosEating disorders are prevalent among women with ADHD Understanding personal motivations is crucial for happiness.Reward systems can be effective in motivating behaviour change.Chapters00:00 Introduction to Weightlifting Journey02:56 ADHD and Demand Avoidance06:03 Avoidance Cycles and Personal Insights09:00 Strategies for Motivation and Rewards

Coach Pennie dives into the myths and realities of flexibility training with Nicks Wilson - AKA Flexibility Pixie (insta)In this conversation, Pennie and Nicks discuss the intricacies of flexibility training, exploring Nicks' journey from a dancer to a flexibility coach. They delve into the differences in training approaches for beginners versus those with prior experience, common misconceptions in the flexibility industry, and the importance of recovery and proper techniques. The discussion emphasises the need for education in flexibility training and how to structure effective sessions while minimising the risk of injury, as well as discussing the need for discipline, tracking progress, and the reality that flexibility is a long-term commitment that requires patience and hard work. The discussion also touches on the unique considerations for hypermobile individuals and the value of sticking to a few effective stretches to see real progress.Chapters00:00 Introduction and Background03:03 The Journey into Flexibility Training05:58 Understanding Flexibility Training for Beginners08:59 Common Misconceptions in Flexibility Training11:58 Training Frequency and Recovery14:50 Techniques for Effective Stretching17:57 Structuring a Flexibility Session21:09 Avoiding Overstretching and Injury26:54 The Challenge of Consistency in Flexibility Training29:48 Embracing the Grind: The Reality of Progress32:03 Tracking Progress: The Importance of Visible Milestones34:37 Debunking Myths: The 30-Day Flexibility Programs36:43 Genetics vs. Hard Work: Achieving Flexibility Goals39:33 Advice for Hypermobile Individuals40:51 Less is More: The Key to Effective Flexibility Training44:10 The Long Game: Commitment to ConsistencyFind Nicks:Website: www.flexibilitypixie.comhttps://www.instagram.com/flexibilitypixieinstagram.com/superpennie