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.